The Art of Tapering

Posted on

 

Marathon training is really hard.  You have done long runs, tough interval sessions and plenty of hill runs.  When the time to taper comes it is a welcome relief after the gruelling weeks. 

How much does it help?

Ideally you want to begin tapering 2-3 weeks before the marathon (depending on the athlete). Some studies indicate that tapering can help as much as 20% on race day.

What is a good taper?

It is important to find the balance between tapering too much and too little.  Too much and you may find a drop in that well earned fitness you have built up.  Too little and you wont feel the benefit of the reduction in mileage and effort on race day.

How much should I taper?

We like to work off of the 10/15/50 principle.  This means that 3 weeks out you reduce your mileage by 10%, 2 weeks out its 15% and in the last week its 50%.  Everyone is different but we find this works for all of us in the Runderwear™ Team who are running in marathons.

Enter your email below to get 10% off your first order

You’ll receive an email - click confirm (takes 2.2 seconds) and you’ll receive your code.

No email? Contact us at hello@runderwear.co.uk

performance underwear
★ Read Our Reviews

Let customers speak for us

132 reviews
82%
(108)
11%
(15)
3%
(4)
2%
(3)
2%
(2)
Runderwear TriSuit

I rode 57km in mid summer with my new Runderwear Trisuit and found it reasonable comfortable and supportive. The seat pad is a little thinner than my other trisuit and makes for less comfort on the bike, but I suppose it would make for a more comfortable swim and run during competition. The material is more compressive than the usual Runderwear gear but is not restrictive. Reasonably happy with my purchase.

An amazing product, perfect for long runs in the hot summer of the UAE. Zero chafing, 100% comfort!

Great Trail Socks

I struggle to find good trail socks. I've worn these socks a few times on the trails now, they're comfortable and are good for movement on the downhills. Because of the double layer, they are a bit hot to wear in the summer heat.

Comfortable

Pretty comfortable sports bra. I like that it can be done up at the back rather than having to pull it over my head.

Love them!

Never had sports hipsters like this before, they're so comfortable and seamless makes them great to wear with tights!