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309. Tapering 101: How to Taper Before a Half Marathon or Marathon
Healthy Runner Podcast›
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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.
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If you're looking to dial in your running, strength training, and nutrition, overcome recurring injuries, and train smarter for your next race, we'd love to help.
With Healthy Runner Coaching, you'll get an individualized run and strength plan with expert coaching and support based on your goals and how your body is responding.
Or, join the Healthy Runner Academy for our step-by-step system to help you get stronger, stay healthy, and become a lifelong runner.
Find the level of support that's right for you:
I'm Dr. Duane Scotti, former physical therapy professor turned full-time running coach, running physical therapist, and 8x marathoner 🏅
I help everyday runners stop nagging injuries, get stronger, and finally feel confident in their training by blending rehab-level expertise with performance training.
If you found this helpful, make sure to follow the Healthy Runner Podcast and share this episode with a runner who needs to hear it.
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
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Listen guide
"309. Tapering 101: How to Taper Before a Half Marathon or Marathon" is an episode of Healthy Runner Podcast. Runtime 49 min. Published September 30, 2026. Hit play above to stream it here, or open the free Spot Sports app for background play and offline downloads.
