Tapering for Big Trail Running Events: Less is More

Hey, fellow trail runners! You’ve been crushing the trails, powering up climbs, and sidestepping roots, all for that big event—a 50K, a 100K, or something even wilder. Now it’s taper time: that delicate dance of doing less to perform more. As a performance trainer who loves trail running, I’ve tapped into the latest evidence—and my own tapering flops—to guide you on duration, load, sleep, nutrition, and the mental side. Over the years, I’ve misfired on tapers, arriving at races flat or fried, but now I’ve nailed what works. Here’s the deal, with a nod to how personal this process can be.

How Long Should You Taper?

Tapering’s not one-size-fits-all—it’s an individual preference shaped by your training block and event distance. A 10-21 day taper is the general range, with a 2023 meta-analysis suggesting 8-14 days optimises performance for most. Ultrarunners with longer, gruelling training blocks might lean toward 14-21 days to recover, while a shorter 50K prep could thrive on 10-14 days. This gives your body time to repair, restock glycogen, and shake off fatigue. Too much tapering, though, can sap your fitness—I’ve overdone it and felt sluggish at the start line. Too little, like my old 5-day rush jobs, and I was still wrecked. Match it to your buildup and race.

Load Reduction

Cut volume by 41-60%, or up to 70-80% if you’re logging huge kilometres, per recent studies. For a 130K week, that’s 50-80K in the first taper week, then 30-50K race week. High-intensity sessions—like hill repeats—should drop 30% in volume and intensity, with longer rest periods to keep you sharp without overcooking it. I used to cling to big runs, thinking they’d toughen me up, but they just drained me. Don’t try new workouts now, either—no last-minute heroics to get fitter or faster. That ship’s sailed.

Sleep & Active Recovery: The Unsung Heroes

Aim for 8-10 hours of sleep nightly. A 2021 study on trail runners links it to better balance and less fatigue—crucial for race-day mojo. Pair that with active recovery: think light swims, massages, or easy walks. I’ve skipped this in the past, burning the candle at both ends, and paid for it. Focus here, and you’ll roll into the event fresh.

Nutrition: Fuel the Process

Don’t slash calories despite fewer kilometres. Load up on 10-12g of carbs per kg of body weight daily (700-840g for a 70kg runner) to max glycogen, per 2019 research, and 1.6-2g/kg of protein (112-140g for 70kg) for repair. Hydrate like it’s your job. Undereating during my early tapers left me bonking mid-week—lesson learned.

Strength Work: Keep It Athletic

If you’re hitting the gym, switch to athletic strength sessions—think bodyweight moves or light resistance, not heavy lifting. The goal’s maintenance, not muscle overload. I’ve seen runners tank their taper with max squats, only to hobble into race week.

The Mental Challenge

Tapering varies by person, and for some, it’s a head game. Cutting back after months of grind can spark that “I should be running!” panic. Studies say this restlessness is common. Trust your training; the taper’s your ally. Too drastic a cut, though, and you might feel unfit—find your balance.

Final Thoughts

Taper 10-21 days, tweak it to your training block and event, and trim volume by 41-80%. Keep high-intensity light with a 30% drop, skip new workouts, and lean on sleep, nutrition, and active recovery. Strength stays athletic, not heavy. I’ve failed enough to know: get this right, and you’ll hit race day ready to rip. See you at the finish!

This is Performance Trainer Adam Clarke, signing off for now!

You can book an appointment with Darren or Newcastle Knights Physiotherapists Katie or Hayd'n at www.upnadamptphysio.com

Bookings also available on our website for:

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