How to taper for your next trail race (without losing your mind)

You’ve done the long runs, you’ve climbed the climbs. Now comes the hard part: doing less. Cutting back can feel like abandoning ship for trail runners used to long climbs, technical descents and big volume weeks. But done right, a taper helps your body absorb all the hard work and show up on race day strong, sharp and ready to hit the singletrack.

Timing is personal, not prescribed

Unlike road racing, trail running places more strain on stabilizing muscles, and it can take longer to recover from mid-training efforts. That’s why many trail runners opt for a taper period of 10 to 14 days—sometimes longer for ultras, or races with significant elevation or technical terrain. But there’s no magic number. Some experienced runners only reduce volume for a week. Others need a gentler two-week roll-in. Pay attention to what’s worked for you in the past.

Ease off the volume, keep the mountain legs

Trail runners rely heavily on strength, balance and rhythm. As you taper, cut your weekly mileage by 30–50 per cent, but keep the neuromuscular system sharp. Include short strides on dirt, mellow climbs or quick bursts on rolling terrain. Think of it as a tune-up, not a test.

Fuel and sleep for big elevation days

Trail events often start early, run long and test your system in every way. Tapering gives you a window to focus on eating well, hydrating and getting full nights of sleep. If you’re racing at altitude, make adjustments early. If you’re heading into hot conditions, stay on top of electrolytes. Use this time to stabilize routines, not experiment.

Taper time is gear check time

Unlike road races, trail events usually mean gear lists, headlamps, drop bags and weather backups. Use your taper to lay out everything you’ll need—shoes, layers, fuel, poles, hydration packs—and test it during short, easy runs. That way, nothing feels unfamiliar on race day.

Calm the trail brain

It’s easy to second-guess everything when you’re running less. Don’t. That heavy-legged feeling mid-taper is common. Instead of doom-scrolling past race results, revisit your training log. Go for peaceful dirt runs, look at course maps and visualize moving well over rocks and roots.