Most runners are familiar with the term “taper”. A taper usually refers to reducing your running mileage as you approach your race in order to achieve the desired performance outcome. What happens after a race is often overlooked. Specifically a plan for a Reverse Taper. Post-race, a reverse taper would be a plan to return to running starting with lighter training working back to a normal training load.
How to do a Reverse Taper after a half marathon
One of the biggest mistakes that I have seen runners in my MRTT group make is to minimize the importance of recovery and the reverse taper. I have made the mistake myself of not taking a proper recovery and jumping right back into my training post half marathon. This can lead to exhaustion, poor performance, overtraining, and the dreaded injury. Recovery starts as soon as you cross the finish line.
There are differing opinions on when to return to running after a big race. I came up with my own formula for a 2 week Reverse Taper after a half marathon. This is a suggestion based on my own training, experience, and opinion. Please use your own judgment to decide if this plan is right for you. Feel free to modify based on your own experience.
Week one Passive recovery think light walking, stretching, and massage for the first few days. Add in light cross-training (swimming, cycling, elliptical for example) towards midweek. A short, easy run of 20-25 min if you feel up to it. Resuming running on the weekend with an easy 3-5 mile run.
Week Two Active recovery phase: Add back in 3-4 mile runs twice during the week if you feel up to it. Cross-training and rest days make up the rest of the week. The goal is to keep exertion at a moderate level. Saturday/Sunday add back in a 4-6 mile run. Assuming you are feeling good, resume your normal training load for week 3.
I know that many runners will look at this plan and think, “I don’t need to take that much rest after a half marathon”. While that may be true, I ask, “what do you have to lose?” Increasing your training load before your body has a chance to recover both mentally and physically can set you up for fatigue, overtraining, performance loss, and injuries. You trained hard to make it to the start line and the finish line. Post-race recovery and reverse tapering are just as important for long-term running success.
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I fully agree with your suggestion, Deborah! For me, a 2 week recovery phase always worked very well. Even if our brain tells us to get back to running immediately, our bodies need some rest.
Wishing you a good recovery from the New Orleans RnR Half!
Yes exactly! I am so glad that I followed my own advice
This looks like a great plan! I actually like to take a few full rest days after my race. Mentally its nice to give myself that break. After a half I usually take a few days off of running but if Im really sore or it was a goal race then I take a full week or more.
Mentally it is nice to take a break and I am glad that I did this time
This is oh so perfectly timely as I debate this week’s running. Despite the hills, this is the first half after which I’m not sore. Likely because there was very little downhill.
Every other one I’ve had forced time off due to some soreness. Haven’t run yet, but plan is light running today. Maybe.
I was not sore either but I am so glad that I am taking my recovery seriously after coming back from an injury. Hope this gives you some guidance for your recovery as well
Oh it absolutely does. Had a long conversation too with my PT this morning to figure out how to fully fix it vs. get it to the place where it doesn’t hurt at all. Recovery is seriously equal parts art & science
Oh definitely!
While I don’t do a ‘formal’ reverse taper after a half, I do usually take it easy the week after. This looks like a great plan and it’s a good reminder that a half marathon is really not half of anything–it’s a distance that is pretty daunting!
Thanks! I think it is easy for many runners to dismiss the importance of recovery after a half and it is a daunting distance for sure.
I will definitely use this plan after my next half in April. In the past I’ve always taken a few days off and done short runs for the rest of the week and then expected to just jump back into it on week 2. I think following your plan for the 2nd week will give me a better recharge.
Fabulous I hope you find it helpful too!
This is a really great plan to follow and looks very similar to what I’ve done for reverse taper times in the past!
Thanks and glad to read that you take your half recovery seriously too
My reverse tapers aren’t that formal since I like to rest and sleep in post races ha but it is a great reminder to be smart about easing back into your typical load post half marathon!
resting and sleeping are super important too!
All great tips. I find that as I get older, it takes me longer to recover. I can’t get right back to it like I used to. It can be frustrating, but I have to accept it. I usually don’t run until at least Wednesday after a half on the weekend.
Yes it does get harder as we age. I just want to extend my running career as long as possible
These are great tips.
I haven’t run a marathon (or a half) in quite some time, but back when I did, I absolutely took the return seriously. If I ran, it was because my body was asking for it and I took it easy.
It’s so important to give your body time to heal and recover.
Yes I have really learned more and more how important that is
Back in my early days of distance running/racing, I took an entire week off after a half….and did nothing LOL Some stretching but nothing else. Then when I did start back up, it was slow-moving because my body hadn’t seen any action. Live & learn, right? Recovery, like training, is so personal but a necessary part of the program.
Definitely an individualized approach. We all have to find what works best for us
Great tips! It’s always a struggle to slow down after training so hard for so long!
I agree it’s hard to do but my body always appreciates it when I do
This sounds like a great plan to me! It’s never a bad idea to rest and recover.
I agree and my body always thanks me when I do it
I’ve never formally reversed taper… for anything… Having said that, I do have clients reverse taper. Whether they actually follow my plan/advice is a totally different story. 🙂
ha that’s interesting!
Recovery I think is completely individual. It all depends on what I have on my schedule next.
Walking, biking and easy runs is key for me.
If I have another half soon after, I don’t try to get in the long runs…You are already trained and are better with just maintenance.
I figure my body is always appreciative of some extra rest and I have nothing to lose
You know how important I think recovery is! I still do, but I do think when you are fairly seasoned at a particular distance (except a marathon or ultra, maybe), your body is more accustomed to it and you don’t necessarily need to take that long off of running.
But it really depends on how you feel and what you have coming up.
I do think far too many people really just ignore recovery, and some day it catches up to them.
I think it definitely becomes harder to recover as we age. I figure I have nothing to lose by taking a few days off and my body always seems to appreciate it
We are on the same page today! Recovery is so important and many runners just don’t take the time to do it right. Or realize that it’s more than just resting for a few days. The reverse taper is a great way to look at it and do it right.
I am really glad that I took the time to do it this cycle and I am feeling better for it
So glad that you posted this – I think it shows healthy respect of the half marathon distance. I usually take a couple of days off completely after a half and then ease back into running slowly. I also think it’s important to give yourself a mental break from training.
Thanks I completely agree! I am really glad that I took to the time to do a real recovery after New Orleans
Great insight and encouragement! Love reading your experiences and how you share that with all of us. Appreciate your insight and encouragement in your posts!
Thanks so much!
This is so important! What you do after the race can keep you healthy and injury free. Great plan!
Yes I agree and I am glad that I took it seriously this time around
Great post! I’ve only ever run one half marathon, and I definitely didn’t reverse taper afterward but I should have!!
It felt good to recover properly this time
Haha, I did think that when I saw your plan ‘I don’t need that much recovery time”. However, you just never know. I know for the last race I did I was undertrained and I was very sore for about a week. You bet I took the week off and maybe even more. And you are right, I have nothing to lose. I can even sleep more! 🙂
Definitely nothing to lose and a lot to gain!
This is great advice. I personally always take a few days off after a race (up to a whole week) and then start up my routine slowly.
That sounds smart!
Great tips, Deborah! I find that as I get older, I need more time for the reverse taper.
As you say, if we listen to our body and give it enough time, we can avoid injury and continue running longer!
That is my plan as well!
I usually take at least a few full days off running after a race if I ran it hard. However, I’ve done alot of half marathons as training runs for a full and in those cases I dont take as much time, but I still need to be mindful of recovery based on how hard I ran. These are great suggestions!
Thanks taking recovery more seriously myself has helped me a lot
Are you talking to me? Ha ha
I usually rest a day or two. Then easy runs. My long run is often a cut back.
But if I have another half on the schedule. I need to keep up the endurance and not get too lazy.
It’s so individual. You have to listen to your body.
Yes it is very individual but a little extra rest never hurts!
I usually try to do a very short recovery run the day after…2-3 miles, at a very slow pace (and sometimes I don’t LOL). For me, it loosens up the muscles. Then, I do a lot of low-impact stuff for the next several days. Walking and biking are my favorite recovery vices 😉
walking is always a great recovery for me as well
You know that I am always writing about recovery!
I do think beginner runners will absolutely benefit from your plan. I used to take a week off of running after every half. It certainly never hurt me!
I have found after many halfs, though, I might not need that time. Although as I get older, too, things change!
things definitely change as we age!
Very very smart. It’s important to go back to things slowly and safely. I’m keeping this in mind for after my half.
great thanks!
I like your last point- you have nothing to lose and everything to gain by doing a reverse taper like this. It’s good to schedule in little breaks and this is the perfect time. Great post!
thanks Jenny I agree. Nothing to lose but lots to gain
A reverse taper is a great way to plan your recovery. It’s a great way to gradually get yourself back to “normal.” More people should plan it this way. I think some just take a couple of days off then start training again.
Yes I agree and I am in the “what do you have to lose?” camp
I usually take some days off after a half and then very chill running for a couple weeks. Then I usually shift into base building again.
That is my plan as well