The taper. It’s the part of marathon training that sounds easy on paper, less running, more rest, but for many runners, it can feel like the toughest phase of all. Doubt creeps in, legs feel strange, and the temptation to squeeze in “just one more long run” can be hard to resist.

The taper isn’t about doing more, it’s about trusting what you’ve already done. Here are my top tips to help you arrive on the start line feeling fresh, confident, and ready.

1. Don’t Chase Miles, Trust Your Training

Now is not the time to make up for missed sessions. If you skipped a run earlier in your training block, it doesn’t matter now, and truthfully, it didn’t matter as much as you thought then either.

Your fitness is already built. The hay is in the barn. Instead of cramming in extra miles, shift your focus to rest, recovery, and letting your body absorb all that hard work. This is where the magic happens.

2. Remember Your “Why”

When nerves start to build, reconnect with your reason for running a marathon in the first place.

No one made you sign up. You chose this challenge. Whether it’s for personal growth, a charity, or simply to prove something to yourself, your “why” is powerful. Let it ground you and bring clarity during those taper wobbles.

And take a moment to appreciate it: choosing to run a marathon is pretty incredible.

3. Fuel Your Body Properly

Running less doesn’t mean eating less. Your body still needs energy, arguably even more so as it repairs, restores, and prepares for race day.

Focus on balanced nutrition with plenty of whole foods and carbohydrates, but don’t be afraid to enjoy a few treats along the way. Life is for living, after all. A happy, well-fuelled runner is a strong runner.

4. Fill Your Time with Things That Recharge You

If you’re used to structuring your days around training, the sudden drop in mileage can leave a bit of a void.

Use that extra time intentionally. Read a book, go for a gentle walk, meet friends, cook something new, or indulge in a bit of shopping if that’s your thing. The goal is to fill your cup mentally as well as physically.

5. Reduce Volume, Not Intensity

Tapering doesn’t mean stopping completely. Gradually decrease your mileage over the final weeks, but keep a touch of intensity in your sessions.

Shorter tempo runs or interval workouts will help keep your legs sharp without overloading them. Think of it as maintaining the engine while easing off the mileage, so you arrive on race day feeling fresh, not flat.

Bonus: Trust What You’ve Tested

Stick with your fuelling strategy.
Whatever nutrition plan you’ve used successfully on long runs, stick with it. Race day is not the time to experiment. If it’s worked before, it’ll work again.

Wear what you know works.
The same goes for your kit. Comfort beats style every time (though if you can nail both, even better). Plan your race-day outfit now, right down to your shoes, and remove any last-minute uncertainty.

Final Thought: Be Proud and Enjoy It

Don’t forget to smile. Seriously.

Look at what you’ve done. The early mornings, the long runs, the consistency, the discipline, you’ve already achieved something remarkable. Race day is just the celebration of all that effort.

Most people never run a marathon. You’re about to become one of the few who do.

Be proud of that.