With race day fast approaching, you need to start preparing both physically and mentally to give yourself the best chance of making the experience as enjoyable as possible. Whether it’s your first or your 100th race, several elements should be considered to ensure a great day.

Of course, it’s impossible to control all the variables that can affect your performance on race day, so it’s important to make sure that the ones you can influence work in your favor.

This pre-race preparation, also called “taper week,” is the time to take care of yourself and rest as much as possible to avoid any issues.

Here are my tips for an effective taper week that will help you perform at your best.

 

1. Reduce training volume

The week before the race is definitely not the time for intense workouts that could drain your energy or put you at risk of injury. Trust the training you’ve already completed—those sessions are what will help you on race day.

A taper week also doesn’t mean doing nothing. It is recommended to reduce your training volume by about 50% and perform most of your distance at low intensity. It is also advisable to keep a short interval session, increasing the recovery periods.

The day before the event, you may do a short activation run at low intensity with a few short sprints to prepare your muscles for the effort the next day. This is optional—you may also choose to rest more if you feel the need.

If you do strength training, it is recommended to avoid heavy leg workouts during the week leading up to the race to minimize muscle soreness.

 

2. Rest

The main objective of taper week is to rest as much as possible to maximize your performance and alertness on race day.

You can try increasing your sleep duration by 30 to 60 minutes per night in the days leading up to the race to ensure full recovery.

However, don’t worry too much if you don’t sleep well the night before the race. Stress and excitement may keep you awake—that’s why the extra rest accumulated earlier in the week is so important.

 

3. Nutrition

During the week before the race, make sure you eat meals that you know you can digest easily. This is not the time to risk indigestion.

Two days before the race, it can be beneficial to increase your carbohydrate intake by consuming more sugars and starches (such as bread, pasta, potatoes, dried fruits, honey, maple syrup, etc.). This allows your muscle glycogen stores to reach maximum levels, which can help improve performance. This strategy is known as carb loading.

On race morning, have a carbohydrate-based breakfast that you are used to digesting well, about 2–3 hours before the start. You can also bring a simple snack (fruit purée, gummies, gels) to consume within 30 minutes before the race to ensure optimal energy levels.

This is not the time to try anything new.

Of course, everyone has different nutritional needs. These are general recommendations. Don’t hesitate to consult a nutritionist for more personalized advice, especially if you follow a specific diet or have dietary restrictions.

 

4. Hydration

It is strongly recommended to avoid dehydrating substances such as alcohol in the days leading up to the race.

You should stay well hydrated two to three days before the event by drinking enough water and electrolyte supplements if needed.

On race morning, the amount of water you drink will vary according to your needs. However, you may want to increase your fluid intake if temperatures are particularly high to avoid heat exhaustion.

Finally, it is important to stay hydrated during the race, especially for longer distances. Take advantage of the hydration stations placed along the course—they usually offer water and electrolyte drinks.

 

5. Preparation

To avoid forgotten items, delays, and stress on race morning, I recommend preparing everything you need the night before.

Lay out your favorite running clothes, snacks, warm clothing to avoid getting cold before the start, and of course your running shoes. Also make sure your watch, headphones, and phone are fully charged if you plan to use them.

Finally, make sure you know how you’ll get to the race (public transportation, parking, etc.), and allow extra time before the start so you can go to the bathroom (lines can be long), warm up, and prepare calmly without rushing.

 

6. Don’t try anything new

Taper week and race day are not the time to step outside your comfort zone.

You should eat a breakfast that you are used to digesting well, and use the same carbohydrate gels and sports drinks that you’ve used during training to avoid digestive issues.

It’s also not the time to try your brand-new running shoes or wear a new outfit you’ve never tested before. Unexpected blisters or irritation can unfortunately ruin the experience and negatively affect your performance.

And there you have it—you now know my secrets to ensure that everything within my control goes smoothly on race day. All that’s left for you to do is enjoy the moment.

Remember that the hardest part is already behind you, and trust the many hours of training you’ve put in.

Have a great race!