INTRODUCTION

Taper week is your chance to arrive at the start line fresh, not fried. Here are 5 things not to do before race day and how to set yourself up for your best run yet.

5 Things Not to Do in Taper Week (and What to Do Instead)

Got a race coming up? Whether it’s a 5k, 10k, half, or marathon, this is the week to sharpen your mind, rest your legs, and protect all that hard-earned fitness.

I’ve seen it too many times; a runner does everything right in training, then undoes some of that magic by cramming in last-minute changes, hard workouts, or activities that leave them tired before the race even starts.

Let’s make sure that’s not you.

1. Don’t make last-minute changes to your nutrition

If you wouldn’t eat it before a long training run, don’t eat it the day before your race. Your pre-race dinner and breakfast should be foods you’ve tried, tested, and know your stomach handles well.

The week before race day is not the time to “see what happens” with a new energy gel or that spicy pasta you’ve never tried. Experiment during training, not when the stakes are high.

2. Don’t cram in missed sessions

Missed a long run or a speed workout? Let it go. Trying to “catch up” in taper week is like trying to cram for an exam the night before. It just leaves you tired.

This week is about easy runs, maybe a few short bursts at race pace, and then resting up so you can put all your energy into race day.

3. Don’t go heavy in the gym

You don’t want to turn up on the start line with sore quads from an over-enthusiastic leg day. If you like the gym, keep it light. Think mobility, bodyweight work, and gentle activation. Save the squat PB for another week.

4. Don’t overload your schedule

With the extra time you’re not running, it’s tempting to pack in other activities. Be careful: this isn’t the week for exhausting hikes, big DIY projects, or sightseeing marathons the day before your actual marathon.

If you’re racing abroad, resist the urge to walk miles exploring the day before. You’ve trained for this moment – save your legs for the race and play tourist after you cross the finish.

5. Don’t panic

The nerves you’re feeling? They’re normal. They mean you care. You’ve done the work. Trust your training, trust yourself, and let excitement take over. The goal now is to show up rested, confident, and ready to enjoy every step.

From all of us at Coopah: Good luck out there. The finish line feeling is like nothing else, and the race-day atmosphere will stay with you long after you’ve hung up your medal. You’ll want to come back for more.

And when you’re ready for that next challenge, we’ll be here to get you to the start line strong.

Best of luck!

Have a look out our recent blog to read 5 must do’s before a race!

Want to train with us for your next race? Download Coopah today to start your training for your next running challenge.

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