Listen While You Run - Taper

Lee and Karmell demystify the taper process, explaining how to properly reduce training volume while maintaining intensity in the three weeks before a 100-mile race. Taper is the time to let your body heal while keeping your mind focused on race day preparation rather than filling your schedule with other physically demanding activities. • The final "peak" or "hard" training week should end approximately three weeks before race day • During taper, reduce volume but maintain intensity—don't slow down, just run less • Strength training can continue until 7-10 days before the race, then reduce to minimal maintenance work • Avoid taking up new physical activities during taper like hiking, mountain biking, or stand-up paddleboarding • Expect "phantom injuries" and the psychological effects of the "taper worm"—these are normal pre-race experiences • Use taper time constructively for drop bag planning, which helps visualize and prepare for the entire race experience • Consider dropping caffeine consumption to one cup per day before race week to increase sensitivity during the race • Trim toenails 10-14 days before race day—not the week of—to avoid uncomfortable issues Support the show