If you get a fierce case of the taper tantrums, you're not the only one.

Because I know a lot of you are either tapering or getting ready to, I wanted to make you a one-stop guide to (nearly) all things tapering.

Yes, this week's exercises are *still* knee-based, because phantom knee niggles are probably one of the most common taper ouchies.

But really...the concepts in these exercises apply to any body part that's giving you trouble.

Because here's my two cents:

• massage guns and foam rolling is fine *shoulder shrug*. If it works for you and your nervous system while you're trying to stay sane and NOT burst into a spontaneous ball of flames with running shoes...then PLEASE use those tools
• But fancy running recovery tools aren't the only way to tame the taper beast.

The behind-the-scene's inspo for these exercises are actually one of my current 1-on-1 Running Rescue runners (hi Amanda!) and one former runner (hi Vanessa!).

Both of these speedy ladies had knee issues sending them into a minor-major panic right before their respective races (a marathon and a half).

I think when I pulled out a bulgarian split squat jump...they just stared at me and questioned who did they just give their hard earned money to???

Until...it worked.

I swear to the running gods.

Because this is where, as runners, we can hamstring ourselves (pun not intended).

We basically cant wait to taper by the end of our intense training block because we need a physical and mental break. But not even half way through taping, I see you all being "sneaky" and trying to add in extra miles.

The irony: runners will gladly sneak in extra miles throughout taper time, upping the over all intensity, but will shy away from jumping around because "that's too much and will make me sore".

But if you're fighting taper niggles (or know you've battled with those in the past), sometimes that extra OOMPH! of intensity that's just enough is what you need to bring every muscle, tendon, and connective tissue back in line.

Because that's what happened for both Amanda and Vanessa. That one exercise, in addition to some other individualized ones I gave them, help to:

• decrease pain
• improve tendon stiffness (aka strength)
• remind their quads, glutes, and hamstrings how to be strong without making them sore.

(and hopefully made any taper tantrums more bearable too ;)

So go check out this week's blog post if not for the exercises, then at least to find out WHY tapering is so hard and why it feels like you're falling apart 56 different ways when you were fine a week ago and running less.

I promise, there's a reason. And it has to do with your brain surviving saber toothed tigers.

Let's go check it out.

Dare to Train Differently,

Marie Whitt, PT, DPT //@dr.whitt.fit

P.S. If you've ever wondered why taper niggles happen and how to fix the lower-body kind, I got you covered this week. Go check out how your brain is trying to keep you from being eaten by a saber toothed taper tiger.

Looking for MORE ways to work together?

• ​RUNNING RESCUE CALL: Save your run and your race. Work directly with me 1-on-1 at the first sign of an ache, niggle, or repeat running injury. We'll deep dive into the why behind your injury and create a personalized exercise program that gets you out of pain, keeps you running, and helps prepare you for race day!
• Grab my NEWEST FREE Strength resources for runners: The Calf & Achilles Cure Toolkit, made for marathoners sidelined by stiff, painful achilles and tight, injury-prone calves who want to protect their training cycle and show up to the starting line strong, pain-free, and ready to race.
• ​STRONGER FEET WORKSHOP: Losing the battle to plantar fasciitis, posterior tib pain, or reoccurring Achilles tendonitis? Not with this workshop ;)

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