309. Tapering 101: How to Taper Before a Half Marathon or Marathon

FREE Marathon Training Guide: Train Smarter & Race Strong → Download Here Are you a few weeks away from your half marathon or marathon and suddenly wondering if you're running too little? Welcome to the taper crazies! After months of long runs, speed workouts, and strength training, reducing your training before race day can feel completely backwards. You may start wondering if you're losing fitness, whether you should squeeze in one more long run, or why your legs suddenly feel heavy. But here's the key: You don't get faster during your taper by squeezing in more fitness. You get faster by allowing the fitness you've already built to finally show up on race day. In Episode 309 of the Healthy Runner Podcast, Dr. Duane Scotti breaks down Tapering 101 and shows you how to reduce fatigue while maintaining the fitness you worked so hard to build. In this episode, you'll learn: -How long to taper before a half marathon or marathon -How much to reduce your weekly running mileage -Whether you should keep speed work during your taper -How to adjust strength training before race day -When to complete your final long run -How to handle the mental side of the "taper crazies" -The 7 biggest marathon taper mistakes runners make -What to focus on during the final 72 hours before your race Whether you're preparing for your first half marathon, your tenth marathon, a Boston qualifying attempt, or runDisney Marathon Weekend, this episode will help you stop second-guessing your training and arrive at the starting line rested, sharp, healthy, and confident. Remember: Keep the fitness. Lose the fatigue. Trust the taper. FREE Ultimate Marathon Training Guide: Grab your free marathon training guide Listen next: Episode 282 — Strides: The Most Underrated Running Tool to Boost Your SPEED at ANY AGE  If this episode helps you, share it with another runner who has a goal race coming up.   Grab your FREE Marathon Training Guide Here!    A big thanks to CEP for your support for this episode! Healthy Runner listeners get 15% off their entire order when shopping CEP Running online through November 15!  Shop CEP Running or enter code LRL-NYC-15 at checkout. Offer ends November 16, 2026, at 3:00AM EST. Limit one use per customer. Cannot be combined with other discounts. 💧 Hydrate Smarter with LMNT Long runs, hard workouts, and sweaty training sessions can take a lot out of you, especially when you're training in the heat. LMNT has become one of my go-to ways to replenish electrolytes and stay on top of my hydration throughout marathon training. Each stick pack delivers a meaningful dose of electrolytes without sugar, artificial colors, or other dodgy ingredients. Get a free 8-count Sample Pack of LMNT's most popular drink mix flavors with any purchase at https://www.DrinkLMNT.com/healthyrunner Proper hydration and fueling are key parts of building a strong, healthy, and durable running body. Give LMNT a try and find your favorite flavor, mine is watermelon! 🍉   💙 Want more support with your running? If you're looking to dial in your running, strength training, and nutrition,