As a coach, I've found that many athletes believe the hardest part of preparing for a race is the training itself. The long runs. The early mornings. The hill repeats. The strength sessions. The weeks where motivation is nowhere to be found.
But surprisingly, one of the most difficult phases of training often comes after the hardest work is already complete.
The taper
The final two to three weeks before a goal race can feel mentally harder than many training blocks. Fitness is largely built. Volume is reduced. You have more time to think. Every ache suddenly feels significant. Confidence can fluctuate wildly from one day to the next.
Then race morning arrives. The nerves kick in. You begin questioning your fitness, your pacing strategy, your nutrition plan, and sometimes even your decision to sign up in the first place.
The good news? This is normal. In fact, I've rarely coached an athlete toward a meaningful goal who didn't experience some version of pre-race anxiety. The key isn't eliminating race nerves. The key is learning how to manage them while using the taper period to arrive mentally and physically prepared.
Understanding What the Taper Actually Does
One of the biggest misconceptions about tapering is that athletes think they're getting fitter during the taper. The reality is slightly different. Most of your fitness has already been built.
The purpose of the taper is to:
Reduce accumulated fatigue
Restore muscle glycogen
Allow small injuries and soreness to settle
Improve freshness
Prepare mentally for the event
According to endurance training principles, performance is the result of both fitness and fatigue. You cannot eliminate fatigue during heavy training. You can only manage it.
The taper allows your fitness to finally shine through. This is why many runners feel sluggish, flat, or restless during taper weeks. Your body is adjusting. Trust the process.
Why Race Nerves Are Actually a Good Sign
I often tell athletes: "If you're nervous, it probably means you care."
Nerves are not evidence that you're unprepared. They're evidence that something matters to you. The problem occurs when nerves turn into panic or self-doubt.
A little nervous energy can sharpen focus. Too much can drain confidence. The athletes who perform best aren't necessarily the calmest. They're the ones who recognize nerves without letting them control their decisions.
The Most Common Taper Mistakes
1. Trying to "Cram" Fitness
This is perhaps the most common mistake I see. An athlete begins doubting their preparation. They feel sluggish. They worry they haven't done enough.
So they add:
Extra miles
Extra workouts
Extra intensity
Unfortunately, fitness gains from these sessions won't meaningfully improve race performance. What they often do create is extra fatigue. Trust the work you've already completed.
2. Obsessing Over Every Feeling
During the taper, athletes suddenly notice everything:
Tight calves
A sore knee
A random ache in the hip
I refer to this as "taper hypersensitivity." Most of these sensations are normal. Your body is recovering. You're paying more attention. Not every sensation is a problem.
3. Constantly Comparing Yourself
Social media can be particularly dangerous during taper week. Suddenly everyone seems to be posting:
Massive training weeks
Incredible workouts
Perfect race preparation
Remember: you are seeing highlights. You are not seeing their fatigue, stress, injuries, or doubts. Focus on your preparation.
Building Confidence During the Taper
Confidence shouldn't come from hope. It should come from evidence.
One exercise I often recommend is creating a simple list:
What have I done to prepare?
Examples:
Completed my long runs
Practiced fueling
Trained through difficult conditions
Improved my climbing
Stayed consistent
When nerves appear, revisit that list. Confidence grows from remembering the work — not from wishing you had done more.
Developing a Race Strategy Before Race Day
One of the best ways to reduce anxiety is to eliminate unnecessary decisions. Many race-day mistakes happen because athletes try to figure everything out in real time. Instead, develop a simple plan beforehand.
Start With Effort, Not Pace
Trail races are rarely won by chasing pace. Terrain changes. Weather changes. Elevation changes. Your effort should remain relatively stable.
This is why I encourage athletes to race by:
Perceived effort (RPE)
Heart rate
Breathing
rather than pace alone. The goal is sustainable effort — not impressive early splits.
Break the Race Into Segments
Long races become overwhelming when viewed as one giant event. Instead, divide the course into smaller pieces.
Think:
Aid station to aid station
Climb to climb
Hour by hour
This keeps your focus manageable and reduces mental fatigue.
Create "If-Then" Plans
One strategy I love is creating contingency plans ahead of time.
Examples:
If I feel amazing at mile 10... I stay patient.
If my stomach feels off... I slow down and focus on fluids.
If conditions are hotter than expected... I increase hydration and reduce effort.
This prevents emotional decision-making.
The Mental Side of Race Strategy
One thing many athletes overlook is that race strategy isn't only physical. It's emotional.
Every race contains difficult moments. Almost every athlete experiences:
Fatigue
Doubt
Negative thoughts
Discomfort
Expect them. When they arrive, don't panic. Instead ask: "What is the next helpful action?" Not: "Can I finish?"
Stay focused on what you can control.
Nutrition Strategy Starts Before Race Day
One major source of race anxiety is uncertainty around fueling. The taper is a good time to simplify.
You should already know:
What you'll eat before the race
What you'll carry
What you'll use at aid stations
Your hydration strategy
This is not the time for experimentation.
One of the oldest pieces of endurance wisdom remains true:
Nothing new on race day.
Race Morning: Keep It Simple
I encourage athletes to avoid creating complicated race-day rituals. Stick to:
Familiar breakfast
Familiar gear
Familiar warmup
Your goal isn't to create the perfect morning. It's to arrive calm and focused.
One Question That Changes Everything
When athletes become overwhelmed before a race, I often ask:
"What would a successful day look like beyond the finish time?"
The answers are usually interesting. They include things like:
Staying positive
Executing my fueling plan
Managing effort well
Being present
Enjoying the experience
These are all controllable. And focusing on controllable goals often reduces anxiety dramatically.
The Truth About Race Day
By race week, there is very little fitness left to gain. But there is tremendous opportunity to:
Recover
Build confidence
Refine strategy
Reduce stress
Prepare mentally
The athletes who perform best are rarely the ones who trained perfectly. They're usually the ones who arrive healthy, rested, confident, and adaptable.
Final Thoughts
The taper can feel uncomfortable. Race nerves can feel overwhelming. Both are normal. Instead of fighting them, learn to work with them.
Trust the training. Trust the preparation. Trust the process.
And remember: the goal of the taper isn't to become fitter. The goal is to arrive at the start line ready to express the fitness you've already built.
Because when race day comes, your job is no longer to train. Your job is to execute.
Often, the athletes who perform best aren't the ones who trained the hardest. They're the ones who trusted their preparation enough to let it shine.
Steve Krenn
Vert.run Coach
UESCA Certified Ultrarunning Coach
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