Episode 398: Taper and Post Race Recovery

In episode 398 of Running Rogue, hosts Chris McClung and James Dodds conclude their five-part series on training phases by diving deep into tapering and post-race recovery. They explain the physiological and psychological rationale behind tapering—reducing volume and intensity to allow the body to recover, consolidate fitness, and peak on race day—while emphasizing that the goal is to arrive at the start line feeling both physically fresh and mentally sharp. The hosts outline practical taper strategies, including cutting one mile per run per week for marathoners, maintaining routine, and using familiar workouts to build confidence. They also address exceptions like injury or illness, where extreme tapers may be necessary. The discussion then shifts to post-race recovery, stressing the importance of allowing 2–3 weeks to fully recover, with a focus on easy movement (like walking), proper refueling, and emotional processing. They challenge the notion of a rigid 24-hour emotional recovery window, advocating instead for a week or more to fully feel and process race outcomes. The episode closes with a promotional plug for Rogue Running’s fall training program in Indianapolis, inviting listeners to join a community-driven race experience.