Doing Too Much (or too little) During The Taper Phase?

Tapering is one of the most misunderstood aspects of ultra training.

After months of grinding through long miles, big elevation gains, and back-to-back long runs, the taper phase can feel both like a relief and a source of anxiety. Do too much, and you risk toeing the start line with dead legs. Do too little, and you might feel sluggish and unprepared. Striking the right balance is key to arriving at race day primed and ready to perform.

Think of tapering like an album from the ‘90s: get it right, and you’ve got Nirvana’s Nevermind—raw power with just the right amount of polish. Get it wrong, and you’re stuck with an overproduced, overworked dud that no one wants to hear twice (looking at you, Load by Metallica). Tapering is your chance to fine-tune, not release a bloated double album no one asked for.

Why Tapering Matters: 

The taper phase is designed to reduce fatigue, allow for muscle repair, and replenish glycogen stores without losing fitness. It’s a critical part of training that sets you up for peak performance. However, many ultra runners struggle with how much to cut back, often falling into one of two traps:

• Doing Too Much – Fear of losing fitness leads to over-training, keeping mileage and intensity too high. (Think Rage Against The Machine playing a relentless set with no breaks, when what you really need is a little well-timed silence before the next explosion.)

• Doing Too Little – A complete drop in activity makes runners feel sluggish and mentally unprepared. (Like someone replacing your Nine Inch Nails playlist with Enya. Wrong vibe, wrong energy. You’re here to crush it, not host a yoga retreat.)

Let’s break down how to avoid both mistakes:

• The Problem with Doing Too Much - Many ultra runners dread tapering because they equate rest with losing fitness. The reality? You don’t lose endurance in a week or two. In fact, pushing too hard in the final stretch can sabotage months of training.

• Here’s how - Carrying Excess Fatigue into Race Day – If you don’t allow your body to recover properly, you’ll start your race already running on tired legs. Like Zack de la Rocha trying to scream through a fourth encore—sometimes, even the heaviest hitters need to pull back.

• Increased Injury Risk – Your body is more vulnerable to injury when fatigued. Over-training in the taper window can lead to last-minute tweaks, strains, or illnesses. Nobody wants to be Limp Bizkit on race day—starting strong but falling apart under pressure.

• Mental Burnout – The relentless push without a break can make race day feel more like an obligation than an exciting challenge. You want to feel like Bulls on Parade—tight, aggressive, and ready to tear it up—not like a tired cover band phoning it in at a dive bar.

  

Signs You’re Doing Too Much:

• You’re still trying to hit peak mileage a week before race day.

• You feel physically and mentally exhausted instead of refreshed.

• You justify extra workouts by telling yourself you “just need to stay sharp.”

• Your resting heart rate remains elevated, or you’re struggling with minor aches and pains.

The Problem with Doing Too Little - On the flip side, some runners over-correct and take tapering as an excuse to do almost nothing. While rest is important, a drastic drop in activity can make you feel sluggish and tight. Going from structured training to the settee isn’t the answer either.

• Risks of Doing Too Little - Feeling Flat or Heavy on Race Day – A sudden drop in training can lead to feeling slow and unresponsive when you start running again. Like showing up to a Rage Against The Machine concert but realising you’ve only listened to elevator jazz for two weeks.

• Loss of Routine and Confidence – If you completely stop training, you might feel mentally disconnected from your preparation and start second-guessing your fitness. You don’t want to be that band that takes a decade off and then wonders why no one remembers their name. (Cough, Bush, cough.)

  

  
  

• Tightness or Stiffness – Keeping some movement in your routine prevents your muscles from feeling overly tight and lethargic. Think of it like a warm-up gig before the big show—you don’t want to go in cold and awkward like Axl Rose showing up late and winded.

  
  

Signs You’re Doing Too Little:

• You haven’t run at all in the final week leading up to the race.

• You feel lethargic, stiff, or unmotivated.

• You’re questioning your fitness and feeling anxious about how your body will respond on race day.

Finding the Right Balance, How to Taper Smart:

So, what’s the sweet spot? A proper taper is all about strategic reduction—not elimination—of training. Here’s how to do it right:

 1. Gradually Decrease Mileage, Not Intensity - Cut back your volume by about 40-60% in the final two weeks, but maintain some intensity with short, race-paced efforts. Keep your runs shorter, but include strides or light tempo work to keep your legs sharp—like Killing in the Name staying tight and aggressive, without overplaying the chorus.

 2. Maintain Your Strength Routine (But Dial It Down) - Continue mobility and strength work, but reduce heavy lifting and high-intensity movements that could cause lingering fatigue. This is your unplugged session—same set-list, just toned down. Think Nirvana at MTV Unplugged, not Metallica jamming with an orchestra in a dinner suit.

 3. Prioritize Sleep and Nutrition - Your body repairs itself best with proper rest and nutrition. Use this time to fine-tune your fuelling strategy, ensure you’re hydrating properly, and get quality sleep. Consider it your roadie work—without it, the show doesn’t happen.

 4. Keep Moving Without Overdoing It - Incorporate easy runs, walks, and mobility work to stay loose. Cross-training (like easy cycling or swimming) can be beneficial but should be approached conservatively—think of it as a warm-up act, not the main event.

 5. Mentally Prepare - Use the taper period to visualize your race, review your strategy, and focus on mental confidence. Lean into the extra time you have by reading race reports, organising your gear, and mentally rehearsing your pacing and fueling plan. Blast some Rage, punch the air, and remind yourself you’re here to make some noise.

 6. Trust the Process. Remember: The work has been done. Your fitness isn’t going anywhere in a week or two. Tapering isn’t about doing more—it’s about arriving at the start line fresh, fuelled, and ready. Just like a great album, the best races happen when everything is balanced—heavy when it needs to be, light when it should be, and with a killer finish.

The Bottom Line - Tapering is a delicate balance of reducing volume without completely stopping activity. Avoid the urge to cram in extra miles, but don’t fall into the trap of doing nothing. By finding the middle ground, you’ll arrive at race day with fresh legs, sharp fitness, and the confidence to execute your best ultra yet.Trust your training, stick to the plan, and embrace the taper—because come race day, you want to feel like Bulls on Parade, not some washed-up, overproduced reunion tour that nobody asked for. Now, go smash it.

Run Strong, Run Long, Run Better

John Withinshaw Running Coach

JDW Fitness