You’ve done all the hard work. Your Sunday mornings have become long and sweaty. You’ve run in wind, rain and the existential fog of questioning your life choices at mile 18. But now…the taper begins.
Two weeks out from the Manchester Marathon, most runners fall into one of the two camps:
- The blissfully relaxed types who take tapering as permission to eat more carbs and nap like professional cats, or
- The antsy ones pacing the kitchen wondering if “just one more 15-miler” would make the difference.
If you’re in the second group – hi. Welcome. This blog is especially for you.
As physiotherapists, we love seeing our patients succeed. What breaks our hearts (and your calves) is when people injure themselves right before race day. So, here’s our friendly, evidence-backed guide to what to do – and what absolutely not to do – in the final two weeks before the big day.
DO: Stick to the Taper Plan (Yes, even if it Feels Weird)
First things first: the taper is not optional. It’s one of the most important parts of your marathon prep – no matter how tempting it is to ignore it in favour of “just squeezing in a bit more fitness”.
Research shows that cutting your training volume by 41-60% while maintaining intensity can lead to a 2-3% improvement in performance on race day. That might not sound like much until you realise that’s the difference between hitting your PB and walking the last 5k dressed in a foil blanket and disappointment.
This phase allows your body to recover from the accumulated fatigue of training. Your muscles repair, your glycogen stores refill, and your nervous system gets a breather. Trust the science – and enjoy the extra lie-ins.
DON’T: Suddenly Try to Fix Everything
We get it – there’s something about taper time that makes every niggle feel suspicious. Is that a tight calf, or is your Achilles about to snap? (Probably not.) Still, this is NOT the time to:
- Break in new shoes
- Change your running form
- Start a “flexibility journey” inspired by someone on TikTok
- Attempt to out-stretch that hip that’s been cranky since January
Making big changes now can overload tissues that aren’t ready. Injuries often happen when load exceeds capacity – especially when you introduce new stresses later in the game.
Our advice? If it isn’t broke, don’t stretch it into oblivion.
DO: Keep Moving – Gently
Tapering doesn’t mean becoming a temporary sofa ornament. Light runs, low-impact cross-training, and mobility work are great during this time. You want to stay loose and maintain your neuromuscular co-ordination, just without the high volume or intensity.
Studies on tapering show that maintaining intensity (i.e., some effort in shorter sessions) is more beneficial than shutting down entirely. Think of it as keeping the engine idling – not revving it into the red zone.
Gentle yoga, easy cycling, or a short mobility flow can do wonders. Just leave the box jumps and burpees to someone who isn’t trying to run 26.2 miles next weekend.
DON’T: Panic Train
It’s the runner’s equivalent of cramming the night before an exam. You missed a couple of long runs earlier in the plan, and now your brain is trying to convince you that a last-minute-20-miler will solve everything. Spoiler: it won’t.
A late overload will only increase the risk of injury, compromise recovery, and add fatigue right when you need freshness the most. As sports scientists point out, marathon success depends more on managing fatigue than building fitness in the final weeks.
At this point, rest is productive. Recovery is strategy. You’re not falling behind– you’re levelling up.
DO: Listen to Your Body – and Your Physio
Here’s the tricky part: how do you tell the difference between a normal taper-related twinge and an actual injury?
Some soreness or tightness is expected. You’re running less, but your body is adjusting to that change. That said, if you’re feeling sharp, localised pain, swelling, or you’ve started limping – that’s your body waving a little red flag.
This is where a quick physiotherapy session can help. We can assess what’s going on, reassure you (or redirect you), and offer simple, race-safe treatment options like sports massage, dry needling, or targeted mobility work.
DON’T: Go Too Hard on the Stretching
Look, we love a good stretch. But now is not the time to force your hamstrings into positions last seen at a Cirque du Soleil audition.
Research shows that static stretching before running can reduce muscular performance and even injury risk. Instead, go for dynamic warm-ups – think leg swings, glute activation, and gentle mobility drills. Save the deep, static stretches for after your runs – or after the race.
In Summary…
The last two weeks are about preserving all the hard work you’ve already done – not adding to it.
So:
- Stick to your plan
- Don’t panic train
- Ease up on the stretching
- Move gently
- And if something feels wrong, talk to your physio, not Google
Tapering might feel like you’re not doing enough but remember…this is where the magic happens. Recovery isn’t lazy – it’s strategic.
And don’t worry – we’ll be here cheering you on (and ready with post-race massage, should you need it). You’ve got this.
We’ll see you, at the same time next week, for “Race Week Tips”.
References:
Bosquet, L., Montpetit, J., Arvisais, D., & Mujika, I. (2007). Effects of tapering on performance: A meta-analysis.Medicine & Science in Sports & Exercise, 39(8), 1358–1365.
Mujika, I., & Padilla, S. (2003). Scientific bases for precompetition tapering strategies. Medicine & Science in Sports & Exercise, 35(7), 1182–1187.
Noakes, T. (2003). Lore of Running (4th ed.). Oxford University Press.
Simic, L., Sarabon, N., & Markovic, G. (2013). Does pre-exercise static stretching inhibit maximal muscular performance? A meta-analytical review. Scandinavian Journal of Medicine & Science in Sports, 23(2), 131–148.
Van Mechelen, W. (1992). Running injuries: A review of the epidemiological literature. Sports Medicine, 14(5), 320–335.
Photo by Chad Stembridge on Unsplash