Marathon Taper: 5 Runner-Tested Tips to Help You Crush 26.2

What’s your fall marathon taper plan look like?
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You’ve been logging miles and training for months leading up to the big day to run 26.2 miles.

• Long runs
• Speed work
• Maybe some strength training

And now race day is fast approaching.
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😲How are you feeling? 

• A little nervous 
• A little excited
• Probably both.

If you’re wondering what your training should look like in the final weeks before your marathon, you’re not alone.

Maybe you're even mulling over questions like:

• Do you crank up your training all the way to the starting line?
• Do you dial it way back, skip running, and binge-watch shows?
• Or should your marathon taper be somewhere in between?

Over the last 25 years, I’ve run a long list of marathons and ultramarathons—plus thousands of training miles, including plenty of Saturday-morning DIY marathons.
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And I’ve learned a few things about the marathon taper that might help you go the distance.
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👉If you’re training to run 26.2 miles, check out these runner-tested marathon taper tips to help you get ready for race day.
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Maybe one of these iconic races is on your 2025 race calendar:

No matter which marathon you’re running, or where it falls on the calendar, the weeks leading up to race day are critical. That’s where the taper comes in.
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Ready to roll back the miles and get ready for race day?
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Follow these five taper tips...

Q: Do you need to run 26-plus miles before you actually run a marathon?
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A: No. In fact, most marathon training plans typically recommend working up to a long run around 20ish miles, but never a full 26.2.

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But if you’re super nervous about going the distance on race day, working out your training plan to run 24–26 miles as your last long run can help build confidence.
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So when should you do your last long run? 

• About two weeks before race day. 
• That’s when you’ll want to log your longest training run and then start dialing back the miles.

Try not to worry about your time, but instead go easy and aim for 18–24 miles. Once you’ve banked that last long run, you’ll be better prepared for race day...both physically and mentally.
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Cutting back miles is a smart taper plan that will help you rest, recover from training, and get ready to go the distance.
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Running the Chicago Marathon

Brian Rock

"The Chicago Marathon is one of the seven World Marathon Majors, and I was lucky enough to qualify for guaranteed entry. It was an amazing experience, and I would definitely run the race again."

Have you been waking up super early to fit in training runs, staying up late, or maybe both?
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Chances are pretty good you’ve experienced some measure of tiredness and fatigue during your months of marathon training.
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You know, like you just want to skip an early-morning run and sleep in, but you lace up your shoes and go anyway.
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That ever happen?
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If you’ve been training hard and skimping on sleep (FYI...most adults sleep less than 7 hours a night), you’re at risk for:

• Fatigue
• Feeling run down
• Maybe even catching a cold just before the marathon

Don't let that happen. Get your Zzzs.

• Sleep also helps restore and lower hormone levels, including cortisol linked to stress and inflammation.
• Most adults need 7 to 9 hours of sleep per night for best health. 
• If your work/life schedule makes that hard, a marathon taper is a good time to add more sleep to your schedule.

Need more sleep? Take a closer look at things you can change to get more Zzzs leading up to race day.
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Running the Detroit Free Press Marathon

Megan Martin

"I loved how organized this event was! I knew when and where to go during the race day so there was no last minute scrambling. The course was incredible and the crowd was amazing!"

If you’re already in the habit of drinking plenty of fluids, keep it up.
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Being well hydrated helps speed recovery after a hard run or workout. It also supports muscle and joint function and mobility.
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How much should you drink? 

• Aim for at least 64 ounces of water per day, up to a gallon a day.
• If you’re not in the habit, set a reminder on your phone to drink a glass of water every hour. And drink water at every meal.

If you sweat a lot during training, or you’ll be running a marathon in hot weather, you’ll probably need to drink more than 64 ounces a day.
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Running the Marine Corps Marathon

Michael Vaughan

"The Marine Corps Marathon, affectionately as the People's  Marathon, is a gut check of a marathon. Not one of the Majors, but one to put on your bucket list. In true Marine Corps fashion, it is a little longer and a little harder than your average marathon!"

 Here’s another often overlooked marathon tapering strategy: Fueling your run. 

In the last week before your marathon, you need to bank more carbs and sodium than you might usually eat.
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There’s no need for a buffet-style pig-out here, but extra bread, pasta, rice, and whole grains will help you carb up.
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Your body uses carbs for energy. But you can’t store an unlimited supply. 

• It’s one reason the carbo-load is so popular before a marathon.
• Enjoy some healthy carbs in the days before your race, including the night before. 
• How much partly depends on your body type, but 200–400 grams of carbs per day leading up to a marathon works for most runners.

Running the New York City Marathon

Aaron Burros

"NYC Marathon was a great run and a hot mess that didn't disappoint."

Ever seen one of those finish-line videos where a runner staggers across the line, barely able to walk? Maybe even collapses.
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In a lot of cases, that’s the result of dehydration and low sodium levels. And it's almost always preventable.

• You might feel fine at the start of a marathon. 
• Maybe even tick off the first 13 miles feeling strong. 
• But if you’re not well hydrated and sodium levels are depleted from sweating, performance starts to suffer during the later miles of a marathon.

Ever hit the wall?
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You know...

• Muscle soreness
• Stiffness
• Fatigue
• Maybe even stomach issues.

Low sodium levels and dehydration tend to be the primary cause.
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So plan ahead during your taper...

• Eat a little more sodium than usual. 
• Salt your food. 
• Drink water + electrolytes. 
• Practice your long runs with the food and drink you'll have on race day. 

And you’ll show up to the starting line well hydrated and ready for a great race.

Maybe it sounds a little woo-woo. But research shows visualizing can actually help improve performance.
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During a two-week taper, you might feel like you’ve suddenly got more time on your hands. Spend a little of that time visualizing the perfect race.
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Set aside time for quiet meditation (even just 5 minutes), or use yoga to set the stage for mindfulness.
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Walk yourself through every part of race day:

• Checking in
• Getting to the starting line
• Reaching specific aid stations on the course
• Ticking off the miles running on pace with perfect form
• And crossing the finish line

Rehearsing this will help ease pre-race nervousness and train your brain to go the distance.
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If you’re not into visualizing, here’s another way to get your mind right during the taper: Watch some great running movies. 
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Running the Philadelphia Marathon

Dawn Armentani

"The most scenic, high energy journey through the city of brotherly love! The vibes of this race are unmatched!"

Want to run a 26.2-mile marathon, celebrate all your hard work, and enjoy the experience? 

• ⬇️ Cut mileage and intensity two weeks before race day
• 🛏️ Get 7–9 hours of sleep per night
• 💧 Drink 64+ oz of water daily (+ electrolytes if needed)
• 🍝 Carb up (200–400g/day) and add sodium
• 🧠 Visualize your race

When you step up to the starting line to run 26.2 miles, you’ll be glad you did.