Tapering like a PRO: train less, perform better

Tapering like a PRO: train less, perform better
  • Herzog Medical

You’ve trained for weeks, pushing your body to the limit and testing your endurance. Now that race day is approaching, it’s time to enter a crucial phase of your preparation: tapering. But what exactly is tapering and why is it so important to your performance?

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What is tapering?

Tapering is the process of gradually reducing your training intensity and volume in the weeks leading up to an important race. This gives your body a chance to fully recover, replenish energy stores, and start fresh. The goal is to maintain your fitness while reducing fatigue and improving your
muscles perform optimally.

Why is tapering important?

Many athletes tend to train until the last minute for fear of losing condition. However, several studies show that a well-executed taper process actually leads to better performance. Here are the main benefits:

Improved muscle recovery: Your muscles get the chance to recover from micro-traumas that occurred during heavy training weeks.

  • Increased energy levels: Glycogen stores in the muscles are replenished, giving you more energy on competition day.
  • Mental freshness: Less training stress ensures a fresh and focused mindset.
  • Optimal muscle power: The combination of rest and maintaining activation ensures better reaction time and explosiveness.
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How do you taper effectively?

An effective taper period usually lasts between one and three weeks, depending on the distance and intensity of the race. Here are some guidelines:

  • Reduce training volume: Limit your total training volume by 30-50% in the last weeks. This means fewer kilometers or shorter training sessions.
  • Maintain the intensity: Keep training at race pace, but shorten the duration of these sessions. This will help your body stay sharp.
  • Focusing on recovery: Make sure you get enough sleep, eat well and wear Herzog compression stockings to promote your blood circulation.
  • Prevent overload: Avoid heavy strength training and new forms of exercise that can cause muscle fatigue.
  • Listen to your body: Everyone responds differently to tapering, so adjust your schedule based on how you feel.

Common mistakes when tapering

Despite the importance of tapering, many athletes make mistakes that can negatively impact their performance. Some common
pitfalls:

  • Tapering off too abruptly:A sudden stop in training can lead to a lethargic feeling. Tip: Build down your training gradually, so that your body can get used to the reduced load.
  • Too much or too little rest:Too little rest prevents full recovery, while too much rest can lead to loss of sharpness. Tip: Stay active with light workouts and dynamic stretching exercises, without overloading your body.
  • Unhealthy food:During the taper period, it is important to adjust your diet to your reduced training load. Tip: Keep eating a varied and healthy diet, with sufficient proteins and micronutrients for recovery. Are you preparing for a marathon or long endurance event? Then increase your carbohydrate intake in the last few days to optimally replenish your glycogen stores.

Products in this blog
PRO Compression Socks Blue
€56,95
PRO Compression Socks Blue
€56,95
PRO Compression Socks White
€56,95
PRO Compression Socks White
€56,95
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The role of compression stockings in tapering
During tapering, everything revolves around optimal recovery, and Herzog Compression Socks can play a valuable role in this. The graduated compression of these socks stimulates blood circulation, which helps to remove waste products more quickly and improves oxygen supply to the muscles. This contributes to faster recovery and reduces the risk of heavy, tired legs in the final days before the race. By wearing compression socks during rest days or light training, you optimally support your muscles and ensure that you appear at the start with fresh, well-circulated legs.


The last days before the match
The last days before your race are all about optimal recovery and preparation. Hydrate well, eat a balanced diet and make sure you rest. A short, light workout one or two days before the race helps to keep your muscles activated without straining them.
Tapering is an essential part of your preparation and can make the difference between a good and a great performance. By tapering your training in the right way, you give your body the chance to appear at the start in top form. So dare to rest, trust your preparation and enjoy your race!

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