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The RunRX PodcastAuthor: Coach Valerie & Coach Caroline
RunRX is the prescription for running pain-free. With two decades of teaching running technique, Coach Valerie knows a lot about how to run without pain. Coach Caroline works with Valerie on the mindset of the athletes in their membership. Join them as they answer questions and talk about topics that many runners have asked and some that they don't realize they should ask. Language: en Contact email: Get it Feed URL: Get it iTunes ID: Get it Trailer: |
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Taper Like a Pro — Race-Week Strategy & the Carb-Loading Truth
Episode 319
Friday, 21 November, 2025
Learn why you taper, what a smart taper actually looks like, and why “carb-loading” isn’t a one-size solution. Coaches Caroline and Valerie break down race-week intensity vs. volume, practical taper templates, real fueling rules you should test in training, and step-by-step actions to arrive at the start line fresh, confident, and race-ready.✅ Key takeaways✅ Taper purpose: reduce fatigue while preserving the fitness you earned — not to “rust” you into race day.✅ Pull intensity more than you pull volume — keep short, familiar runs so legs stay springy.✅ Two-hour long runs (or time-based training) beat arbitrary 20-mile checks for most recreational runners.✅ Test nutrition in training — gels, real food, and carb strategies are highly individual; don’t experiment on race day.✅ Split volume (two shorter runs a day or back-to-back long-ish days) builds time-on-feet safely when you can’t do a single multi-hour block.✅ Strength & drills during taper week: short, low-intensity strength and hop/drill work preserves neuromuscular readiness without adding fatigue.✅ Practical race-week checklist (sleep, hydration, kit, warm-up, pacing plan) beats myths like one-time “mega” carb dumps.Suggested episode chapters (no timestamps)Welcome & why tapering scares runnersWhat a taper is — physiology & recovery principlesRace-week strategy: intensity vs. volume (what to cut and what to keep)Two-hour rule and time-based training vs. mile-based thinkingCarb-loading: what it helps, what it doesn’t, and how to test fueling in trainingPractical week-by-week taper templates (example approaches)Race-week checklist & pacing adviceFinal coaching tips & where to get helpActionables you can do this weekReplace one long weekend run with two shorter runs (AM + PM) to experiment with split volume.Do 3×30s ball-of-foot hops after warmup to preserve elasticity without fatigue.Run a practice fueling session: test the exact gel/real food and timing you’ll use on race day.
