Marathon Taper Tips: 11 Smart Moves for Peak Performance on Race Day
You’ve done the hard yards. The long runs, interval sessions, hill repeats, and countless early mornings are in the bag. With just three weeks to go until race day, the bulk of your training is complete. Now, it’s time to shift gears - not to push harder, but to freshen up, stay sharp, and get everything aligned so you arrive at the start line in your best possible shape
This is taper time.
But tapering isn’t just about cutting mileage. It’s about dialling in your routine, making smart choices, and avoiding the many pitfalls that can sabotage your performance. So let’s break down the top tips for this final stretch - covering mindset, nutrition, pacing, gear, and more - to help you fuel your performance today and protect your health tomorrow (that’s the 33Fuel Fuelosophy® in action).
Sports nutrition for your best marathon
1. Embrace the Taper (Don’t Panic, You’re Still a Runner)
Cutting your training doesn’t mean you’re losing fitness. It means your body finally gets the chance to shed the deep fatigue built up over weeks and months. You’ll feel fresher, stronger, and faster - but only if you let that recovery happen.
- Three weeks out: Reduce weekly volume by 20-25%, but maintain intensity (e.g., keep strides, a few intervals, or short tempo runs)
- Two weeks out: Cut volume again by 30-40%. Keep runs sharp and snappy - think quality over quantity
- Race week: Go light. A couple of easy runs and some strides are all you need
Avoid cramming in extra miles “just in case”. Trust the process.
2. Don’t Let “Maranoia” Win
You feel a twinge in your hamstring. You’re convinced your throat’s sore. You start Googling “how long does it take to lose fitness”. Welcome to maranoia - the marathon-induced paranoia that loves to mess with your head.
Don't let maranoia take over and derail your final few weeks
As covered in our maranoia blog, this mental wobble is normal. Just don’t let it change your plan. If you’ve trained well, you’re ready. Stick to your taper, distract yourself with non-running activities, and remember: nothing new, nothing silly.
3. Eat Smart: Carb Load (but Not Like It’s 1996)
Carbohydrate loading is one of the few race-week practices that actually works. But it’s been wildly misunderstood. It’s not about eating pasta until your eyes glaze over - it’s about gradually increasing carb intake over the final two to three days to top up glycogen stores.
Here’s how to do it:
- Week before: Stick with your usual healthy, balanced meals. Don’t suddenly “start carb loading” early
- 48 hours out: Increase carb-rich meals slightly (e.g., rice, oats, sweet potatoes, wholegrain bread)
- The day before: Go heavier on the carbs, but don’t overdo it. Think 8/10 full, not bloated
- Still keep it real food: Natural, plant-based options over ultra-processed energy bombs
And hydrate well. Add electrolytes to your drinks in the final 48 hours to help with fluid retention - Rocket Fuel is an ideal option here.
Sweet potatoes are a great option for race week
4. Stick to Foods You Know
Now is not the time to experiment with that “gut-boosting fermented chickpea chilli” you found on TikTok.
Race week is all about predictability. Keep meals simple, familiar, and easy to digest. Stick with what’s worked in training. Real food, low stress.
5. Keep an Eye on Hydration (Without Overdoing It)
Being well-hydrated doesn’t mean chugging litres of water on race morning. It’s about getting into a good rhythm over the final week.
- Sip water regularly throughout each day
- Add electrolytes once or twice daily (especially if it’s warm or you sweat heavily)
- Rocket Fuel the day before the race delivers carbs, electrolytes, and stable energy in one delicious drink
- Pee check: aim for pale yellow. Clear = overhydrated, dark = not enough
Rocket Fuel is the perfect pre-marathon drink (and in fact, safe to use every day) because it packs 100% natural carbs, antioxidants and electrolytes
6. Dial In Your Race-Day Fueling Strategy
You’ve got 42.2km ahead. Energy is king.
This guide to marathon fueling breaks it down in depth, but here’s the quick version:
- Before the race: Eat a carb-rich breakfast three to four hours before the start. Oats with banana and nut butter is a classic winner
- During the race: Aim for 30-60g of carbs per hour. This could be Chia Energy Gels, dried fruit, or a tasty Amore Energy Bar
- Start fueling early: Don’t wait until you’re tired. Fuel from 30 minutes in
And whatever you do - don’t try anything new on race day.
7. Mind Your Cadence
As fatigue sets in, one of the first things to drop is running cadence (your steps per minute). A slower cadence = longer ground contact time = more impact and more fatigue.
As we explore in our cadence article, you don’t need to obsess over numbers, but aim to stay light on your feet and avoid overstriding. Keep your cadence steady, especially in the final miles.
Be mindful to keep your cadence ticking over even as you fatigue
8. Lock In Your Pacing Plan
Marathon pacing is make-or-break, and most runners get it wrong. They go out too fast and pay for it.
Use our pacing guide to help you plan smart, but the golden rules are:
- Start slower than you think
- Let the race come to you
- Save energy for the final 10km - this is where your training kicks in
If you feel great at halfway, fantastic. But don’t be a hero in the first 10km.
9. Sleep Well (Especially Two Nights Before)
It’s common to sleep badly the night before the race - nerves, alarms, hotel beds. That’s fine. The key is banking quality rest earlier in the week.
- Aim for seven to eight hours each night in race week
- Keep screens off an hour before bed
- Avoid caffeine after 3pm
- Don’t stress if you have a bad night before race day. It won’t make or break your run
10. Sort Your Gear in Advance
Lay all your kit out the night before your marathon
Don’t leave logistics until the night before.
- Shoes: Stick with what you’ve trained in
- Kit: Choose comfort over fashion. Test everything on a long run
- Fuel: Pre-pack what you’ll need on the course
- Race number, pins, watch, socks, etc.: Lay it all out the day before
Having everything sorted brings huge peace of mind.
11. Visualise YOUR Win
Finally, take time to mentally prepare. Picture yourself strong at mile 20. Calm on the start line. Smiling as you cross the finish.
This might sound woo-woo, but it’s powerful. The brain is a big player in performance, and you want yours working for you, not against.
Nail your fueling strategy with the Race Weekend Pack, designed to deliver the nutrition you need for peak performance and recovery across race weekend
Final Thoughts: Run Happy, Fuel Smart
The last few weeks before a marathon are where performance is sharpened. But the difference between a good race and a great one often lies in the little details - the smart habits, the calm confidence, the solid fuel plan.
So be smart. Stick with what’s worked. Fuel your body with real food. Sip those electrolytes. Keep your head cool. And trust that everything you need is already inside you.
We’ll be cheering you on.
Go well, Fuelosopher.
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