Let’s just get this out of the way: tapering is not just for marathoners in short shorts and fancy carbon plate shoes. If you're a hybrid athlete who runs, lifts, and throws yourself over walls for fun (or punishment), tapering matters — especially when you're recovering from an injury.

Why Tapering Is a Non-Negotiable

When you’re nursing an injury, your instinct might be to "cram" more training in. You missed weeks. You feel behind. So you try to make up for it late in the game. Bad idea. The taper isn’t the time to make gains — it’s the time to consolidate them and let your body heal.

Hybrid athletes put their bodies through a blender: running, sled pushes, burpees, heavy lifts. That takes a toll, and if you're injured, you've likely been compensating. Tapering gives your body space to reset movement patterns and reduce the overall inflammation that's been simmering under the surface.

How to Taper as a Hybrid Athlete

1. 2-3 Weeks Out: Cut total training volume by 20-30%. Keep intensity high but reduce frequency. This lets you stay sharp without accumulating fatigue. Keep skill-based work (like wall techniques or farmer's carries) but shorten the duration.

2. 1 Week Out: This is your chance to shift into race-specific movements. Think dress rehearsal, but not full Broadway production. One simulation workout at 60-70% intensity for HYROX-style races. OCR athletes can focus on obstacle technique, transitions, and grip management.

3. Last 3 Days: Dial everything down. Light mobility, easy walking or jogging, maybe some activation work with bands. Prioritize sleep, protein intake, and electrolytes. Hydration should be on point. And hey — take a nap.

Injury-Specific Taper Tips

• If you’re still flared up: Don’t force a PR week. This is a time to keep inflammation low and reinforce quality movement patterns. Modify volume, range of motion, or loading.

• If you’re pain-free: Great — but stay aware of the compensations you built while injured. Taper is a time to reinforce new patterns and fine-tune mechanics.

Tapering isn’t slacking. It’s strategy. Give your body a chance to peak — even if you’ve been coming back from injury.

If you're still worried about your race, I can help here.