You’ve logged the long runs, conquered the hills, pushed through early mornings and late evenings — now, as the Standard Chartered Nairobi Marathon approaches, it’s time to ease off the gas. Welcome to one of the most misunderstood yet powerful phases of marathon training: tapering.
What Is Tapering?
Tapering is the period—usually the last 2 weeks before race day—when you reduce your training volume to allow your body to rest, recover, and reach its peak performance on race day.
You’re not quitting training; you’re giving your body time to absorb all the hard work you’ve put in. It’s about arriving at the start line fresh, strong, and confident, not tired and sore.
Think of it as sharpening your blade after months of forging it in fire.
Why Tapering Matters
During training, your muscles experience tiny tears, your energy stores deplete, and your body is in constant recovery mode. Tapering allows:
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Muscle Repair & Rebuild: Reduced mileage helps your muscles heal and get stronger.
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Energy Restoration: Your glycogen (energy) stores refill completely — crucial for avoiding “the wall.”
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Mental Reset: The lighter training load helps calm nerves and sharpen focus.
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Peak Fitness Timing: Studies show runners can improve performance by 2–3% after a proper taper — that’s several minutes off your marathon time!
How Long Should You Taper?
For most marathoners, 2 weeks is ideal.
Here’s a simple guide leading up to the Nairobi Marathon:
| Week | Focus | What to Do |
|---|---|---|
| Penultimate week (Oct 13–19) | Reduce mileage by 40–50% | Drop long run to 15–20km; do short tempo runs or strides to stay sharp. |
| Race Week (Oct 20–25) | Easy running + rest | Run 3–4 easy sessions of 5–8km; take a rest day before the race. |
What to Keep During Taper
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Intensity: Keep some short bursts (e.g., strides, short tempo) to remind your legs how to move fast.
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Routine: Stick to your usual running days and warm-up habits to maintain rhythm.
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Sleep: Prioritize rest — 7–9 hours each night. Your body is rebuilding.
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Nutrition: Don’t cut calories; shift focus to carb-rich foods like rice, ugali, potatoes, fruits, and pasta.
Combine Tapering with Smart Nutrition
This is also when you begin carbohydrate loading. From Oct 22–25, gradually increase carb intake to top up glycogen stores. Stay hydrated, especially in Nairobi’s dry mornings and mild afternoons.
Avoid experimenting with new foods, gels, or supplements now — race week is for consistency, not surprises.
Managing the “Taper Madness”
Many runners feel anxious during taper — you might think you’re losing fitness because you’re running less. That’s normal!
Trust your training.
Every easy run, every rest day, every hour of sleep is adding to your race-day strength.
Use this time to:
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Visualize your race plan
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Review your fueling and hydration strategy
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Break in your race shoes and gear
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Visit the Running Collection store for last-minute essentials — hydration packs, running vests, and chest lamps for early morning runs
The Bottom Line
Tapering is your body’s final preparation window. It’s not about doing more — it’s about doing just enough to let your body bounce back stronger.
So as October 26 approaches, embrace the taper. Eat well, rest well, stay confident — and let your training shine when it matters most.
Run Strong, Run Smart, Run Nairobi.
From all of us at Hawi Outdoors — we’ll see you at the start line of the Standard Chartered Nairobi Marathon 2025!