How Do You Taper Effectively? | with Sophie Lane, Exercise Physiologist

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In this episode, physiotherapist and running coach Matthew Boyd interviews Sophie Lane, an exercise physiologist and running coach, about tapering for races. They discuss the theory behind tapering, the benefits of reducing training load, and the different methods of tapering. Sophie shares a case study of a runner she coached and explains how she tailored the tapering plan to the runner’s individual needs and race goals.

They also address common questions about tapering, such as whether fitness is lost during the taper and how to manage anxiety and restlessness during this period. In this conversation, Matthew Boyd and Sophie discuss the importance of rest and recovery for runners. They emphasize the need to train less volume and allow the body to recharge and rebuild in order to be ready for race day.

They also explore alternative training methods that provide a different type of stimulus and stress to the body. Sophie shares that it’s important to think about energy in versus energy out, rather than focusing solely on the load of the activity. They conclude by mentioning where listeners can find more information from Sophie.

Takeaways

• Tapering involves reducing training load before a race to reduce fatigue and optimize performance.
• The duration and intensity of the taper should be tailored to the individual’s training age, experience, and race goals.
• Maintaining some intensity during the taper helps maintain race pace and psychological confidence.
• Strength training should also be tapered, reducing volume while maintaining intensity.
• Anxiety and restlessness during the taper are normal, but reframing them as excitement and energy can be helpful.

Chapters

• 00:00 Introduction and Background
• 02:53 What is Tapering?
• 04:04 Benefits of Tapering
• 07:29 Case Study: Michaela’s Taper
• 12:33 Tapering for Different Training Levels
• 15:49 Tapering Volume and Long Run
• 22:59 Maintaining Intensity During Taper
• 29:32 Tapering Strength Training
• 31:32 Race Results and Reflection
• 33:09 Common Questions about Tapering
• 37:54 The Importance of Rest and Recovery
• 38:20 Alternative Training Methods
• 38:48 Where to Find More Information

Connect with Sophie Lane

• Stronger Stride Podcast on Tapering
• Stronger Stride Instagram @strongerstride
• Sophie’s Instagram @sophielane