{"id":65132,"date":"2026-04-22T13:40:13","date_gmt":"2026-04-22T11:40:13","guid":{"rendered":"https:\/\/www.inspiredbysports.com\/boston-marathon-2026-96-hours-taper-goal-time\/"},"modified":"2026-06-06T12:59:18","modified_gmt":"2026-06-06T10:59:18","slug":"boston-marathon-2026-96-hours-taper-goal-time","status":"publish","type":"post","link":"https:\/\/www.inspiredbysports.com\/en\/boston-marathon-2026-96-hours-taper-goal-time\/","title":{"rendered":"Boston Marathon: How 96 Hours of Taper Make Your Time"},"content":{"rendered":"<div class=\"wpb-content-wrapper\">[vc_row row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; text_align=&#8221;left&#8221; background_animation=&#8221;none&#8221; css_animation=&#8221;&#8221;][vc_column][vc_column_text]\n<div style=\"display:inline-block;background:#00FFFF;color:#1a2a2e;padding:4px 14px;border-radius:20px;font-size:0.85em;font-weight:600;margin-bottom:18px;\">6 Min. Reading Time<\/div>\n<p><strong>On Monday, April 20, the 130th Boston Marathon will roll through Hopkinton to Copley Square. Over 30,000 runners will then be at the starting line. What they do today, four days before, will determine their finish time more than the training blocks of the last three months. The science behind it is called Tapering &#8211; and it&#8217;s half physiology and half self-control.<\/strong><\/p>\n<div style=\"position:relative;margin:28px 0 32px;padding:24px 28px 20px;background:linear-gradient(135deg, rgba(0,255,255,0.06) 0%, rgba(149,200,219,0.08) 100%);border-radius:12px;border-left:4px solid #00FFFF;overflow:hidden;\">\n<div style=\"position:absolute;top:-8px;right:-8px;opacity:0.07;font-size:120px;line-height:1;font-weight:900;color:#00FFFF;pointer-events:none;\">&#9889;<\/div>\n<h2 style=\"line-height:1.5;margin:0 0 16px 0;font-size:1.4em;color:#1a2a2e;display:flex;align-items:center;gap:10px;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:28px;height:28px;opacity:0.8;\"> Short Sprint<\/h2>\n<ul style=\"margin:0;padding:0 0 0 20px;list-style:none;\">\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;border-bottom:1px solid rgba(0,212,212,0.12);\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> A three percent faster marathon time is the average effect of an optimal taper (Mujika meta-analysis 2010). For a three-hour marathon, that&#8217;s five and a half minutes.<\/li>\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;border-bottom:1px solid rgba(0,212,212,0.12);\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> Reduce volume by 40 to 60 percent while maintaining intensity. If you also reduce intensity, you lose VO2max and start feeling fatigued.<\/li>\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;border-bottom:1px solid rgba(0,212,212,0.12);\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> Glycogen stores can increase by up to 40 percent through tapering plus carb-loading, providing more reserves for the last eight kilometers.<\/li>\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;border-bottom:1px solid rgba(0,212,212,0.12);\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> A rest day directly before the race is okay. Two days of complete inactivity are bad &#8211; it promotes stiffness and poor sleep.<\/li>\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> If you get sick during the tapering phase, it&#8217;s better to cancel the race day than to push through. A weakened recovery can last for weeks.<\/li>\n<\/ul>\n<\/div>\n<h2 style=\"line-height:1.5;\">The Science: What Really Happens in Your Body During Tapering<\/h2>\n<p>Tapering is not laziness with an excuse. It&#8217;s a physiological phase where your body reduces fatigue while preserving the adaptations from intense training. Inigo Mujika, a sports physiologist at the University of the Basque Country and one of the world&#8217;s leading tapering researchers, compiled over 180 studies in his widely cited <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12932870\/\" target=\"_blank\" rel=\"noopener\">2003 meta-analysis<\/a>. The greatest gains come from a volume reduction of 41 to 60 percent while maintaining training frequency and intensity.<\/p>\n<p>For example, if you&#8217;ve been running 80 kilometers per week in marathon training, taper down to 40 to 50 kilometers. If you&#8217;ve been doing ten sessions in two weeks, reduce to eight to nine. What you should not do: skip the tempo sessions. Short intervals at marathon pace are crucial for maintaining VO2max and lactate threshold. Skipping these runs can leave you feeling tired and with fresh legs on race day &#8211; a feeling many Boston Marathon rookies know well.<\/p>\n<div style=\"display:grid;grid-template-columns:repeat(auto-fit,minmax(220px,1fr));gap:16px;margin:32px 0;\">\n<div style=\"background:rgba(0,255,255,0.06);border-left:3px solid #00FFFF;padding:20px;border-radius:8px;\">\n<div style=\"font-size:2em;font-weight:900;color:#008B8B;line-height:1;\">+3 %<\/div>\n<div style=\"font-size:0.85em;color:#333;margin-top:8px;line-height:1.4;\">Faster Marathon Time with Optimal Taper (Average)<\/div><\/div>\n<div style=\"background:rgba(0,255,255,0.06);border-left:3px solid #00FFFF;padding:20px;border-radius:8px;\">\n<div style=\"font-size:2em;font-weight:900;color:#008B8B;line-height:1;\">41-60 %<\/div>\n<div style=\"font-size:0.85em;color:#333;margin-top:8px;line-height:1.4;\">Volume Reduction with Best Effect (Mujika 2003)<\/div><\/div>\n<div style=\"background:rgba(0,255,255,0.06);border-left:3px solid #00FFFF;padding:20px;border-radius:8px;\">\n<div style=\"font-size:2em;font-weight:900;color:#008B8B;line-height:1;\">+40 %<\/div>\n<div style=\"font-size:0.85em;color:#333;margin-top:8px;line-height:1.4;\">More Glycogen in Muscles with Tapering and Carb-Loading<\/div><\/div>\n<\/div>\n<p>Hormonally, remarkable changes occur during this phase. The ratio of anabolic to catabolic hormones shifts, with testosterone-to-cortisol ratios increasing. Simultaneously, muscle micro-injuries regenerate, immune system markers normalize, and heart rate variability improves. Studies on rowers (Neary 2003) show a performance increase of up to six percent in a three-week tapering phase, with significantly less training.<\/p>\n<p>The most common mistake: The feeling during the taper week is often miserable. Your legs feel heavy, your head is foggy, and dreams become vivid. This is not a sign of poor form but of your body restructuring. <a href=\"https:\/\/www.inspiredbysports.com\/en\/marathon-for-beginners-your-16-week-plan-to-success\/\" target=\"_blank\" rel=\"noopener\">Regeneration processes in the body<\/a> are in full swing, which may not always feel great.<\/p>\n<h2 style=\"line-height:1.5;\">The Last 96 Hours: What to Consume When<\/h2>\n<p>The last training that really brings something is on Thursday. After Friday, it&#8217;s no longer about fitness, but about energy storage and body awareness. Here are the four days leading up to Boston, broken down according to what professionals like Eliud Kipchoge or Germany&#8217;s marathon trainer consistently recommend.<\/p>\n<div style=\"margin:32px 0;padding-left:24px;border-left:3px solid #00FFFF;\">\n<div style=\"margin-bottom:24px;\">\n<div style=\"font-size:0.85em;color:#008B8B;font-weight:700;text-transform:uppercase;letter-spacing:1.5px;\">Thursday &#8211; 72 Hours Before<\/div>\n<div style=\"font-size:1.1em;font-weight:700;color:#1a2a2e;margin:4px 0 8px;\">Final Shake-Out with Tempo<\/div>\n<div style=\"color:#333;line-height:1.6;\">30 to 40 minutes of light jogging with three to four accelerations over 80 meters. Not longer, not faster. Just enough to keep the legs awake and the muscles aware of what&#8217;s coming on Monday.<\/div><\/div>\n<div style=\"margin-bottom:24px;\">\n<div style=\"font-size:0.85em;color:#008B8B;font-weight:700;text-transform:uppercase;letter-spacing:1.5px;\">Friday &#8211; 48 Hours Before<\/div>\n<div style=\"font-size:1.1em;font-weight:700;color:#1a2a2e;margin:4px 0 8px;\">Carb-Loading Begins<\/div>\n<div style=\"color:#333;line-height:1.6;\">Eight to ten grams of carbohydrates per kilogram of body weight. No experimenting with food, nothing new. If you weigh 70 kilograms, that&#8217;s about 600 grams of carbohydrates per day. Pasta, rice, potatoes, oatmeal, white bread. And yes: weight gain of one to two kilograms. This is water stored with every gram of glycogen. You need it.<\/div><\/div>\n<div style=\"margin-bottom:24px;\">\n<div style=\"font-size:0.85em;color:#008B8B;font-weight:700;text-transform:uppercase;letter-spacing:1.5px;\">Saturday &#8211; 24 Hours Before<\/div>\n<div style=\"font-size:1.1em;font-weight:700;color:#1a2a2e;margin:4px 0 8px;\">15 to 20 Minutes Jogging Plus a Quick Stop at the Race Expo<\/div>\n<div style=\"color:#333;line-height:1.6;\">In Boston, the Race Expo is the massacre moment. Standing around for hours, walking around, carrying a goodie bag. Do it in 60 minutes and go back to the hotel. Elevate your legs, fluids, carbohydrates. In the evening, a short run with a few accelerations to keep the circulatory system from falling asleep on Sunday.<\/div><\/div>\n<div>\n<div style=\"font-size:0.85em;color:#008B8B;font-weight:700;text-transform:uppercase;letter-spacing:1.5px;\">Sunday &#8211; Race Day Minus One<\/div>\n<div style=\"font-size:1.1em;font-weight:700;color:#1a2a2e;margin:4px 0 8px;\">Breakfast Like Race Day, Then Rest<\/div>\n<div style=\"color:#333;line-height:1.6;\">Try the breakfast four hours before the race breakfast to test your digestive response. Afterward: 20 minutes of very light jogging or walking. No second time out. The bib pickup was on Saturday. Lunch: Pasta, rice, chicken. Early evening sleep.<\/div><\/div>\n<\/div>\n<p>Boston has a peculiarity: the shuttle bus to Hopkinton leaves the Boston Common between 6:00 and 8:00 AM on race morning. The runners then stand for up to three hours in the Athlete&#8217;s Village in cool temperatures. Anyone who eats or drinks incorrectly during these three hours has already lost the race before it starts. Routines are part of the taper, not just the race day.<\/p>\n<p>Two key differences from other major marathons are critical: First, Boston starts downhill, with the first six kilometers descending about 140 meters. Anyone who doesn&#8217;t have fresh legs from the taper and can&#8217;t maintain the pace from kilometer four on these first six kilometers ruins their thighs and pays for it on Heartbreak Hill at kilometer 32. Second, the race temperature is historically volatile, ranging from 7 degrees with rain (2018) to 31 degrees with sunshine (2012). The taper nutrition is adjusted accordingly &#8211; more electrolytes and fewer heavy carbohydrates on Sunday if it&#8217;s hot. Anyone who tapers without a weather plan is improvising on the shuttle bus.<\/p>\n<p>The third point concerns the journey itself. Many European runners fly in on Wednesday or Thursday, losing two nights of deep sleep due to time zone changes and still start with a classic textbook taper. This doesn&#8217;t work. Anyone coming from Germany should either arrive earlier (six to seven days before) and incorporate the jet lag into the taper, or consciously accept that the sleep deficit is part of the equation. Melatonin dosage and light exposure then become part of the plan &#8211; not an afterthought.<\/p>\n<h2 style=\"line-height:1.5;\">Active vs. passive recovery: The debate on Sunday before the race<\/h2>\n<p>The most common question in Boston WhatsApp groups these days: Should I run again on Sunday or should I completely rest? The data is not conclusive, but here are the arguments from both sides, as discussed with two trainers who support athletes in Boston.<\/p>\n<div style=\"display:grid;grid-template-columns:1fr 1fr;gap:20px;margin:28px 0;\">\n<div style=\"background:rgba(0,255,255,0.06);padding:24px;border-radius:10px;border-left:3px solid #008B8B;\">\n<div style=\"font-size:0.85em;color:#008B8B;font-weight:700;text-transform:uppercase;letter-spacing:1.5px;margin-bottom:12px;\">Pro active recovery<\/div>\n<ul style=\"margin:0;padding:0 0 0 18px;list-style:none;\">\n<li style=\"position:relative;padding:4px 0;line-height:1.6;color:#333;\"><span style=\"position:absolute;left:-14px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> 15 to 20 minutes of jogging keeps the circulatory system active and helps reduce nervous tension.<\/li>\n<li style=\"position:relative;padding:4px 0;line-height:1.6;color:#333;\"><span style=\"position:absolute;left:-14px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> Three to four accelerations activate fast-twitch muscle fibers, which would otherwise be in deep sleep at the start.<\/li>\n<li style=\"position:relative;padding:4px 0;line-height:1.6;color:#333;\"><span style=\"position:absolute;left:-14px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> Better sleep the night before the race &#8211; those who are completely sedentary during the day will likely be restless at night.<\/li>\n<li style=\"position:relative;padding:4px 0;line-height:1.6;color:#333;\"><span style=\"position:absolute;left:-14px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> Mental preparation: checking the tempo feeling one more time, not going into the race uncertain.<\/li>\n<\/ul><\/div>\n<div style=\"background:rgba(255,240,240,0.7);padding:24px;border-radius:10px;border-left:3px solid #c94444;\">\n<div style=\"font-size:0.85em;color:#b33333;font-weight:700;text-transform:uppercase;letter-spacing:1.5px;margin-bottom:12px;\">Pro complete rest<\/div>\n<ul style=\"margin:0;padding:0 0 0 18px;list-style:none;\">\n<li style=\"position:relative;padding:4px 0;line-height:1.6;color:#333;\"><span style=\"position:absolute;left:-14px;color:#c94444;font-weight:700;\">&#x25B8;<\/span> Every additional step is a potential micro-injury that can carry over to race day.<\/li>\n<li style=\"position:relative;padding:4px 0;line-height:1.6;color:#333;\"><span style=\"position:absolute;left:-14px;color:#c94444;font-weight:700;\">&#x25B8;<\/span> Joints and tendons benefit from 48 hours of full regeneration.<\/li>\n<li style=\"position:relative;padding:4px 0;line-height:1.6;color:#333;\"><span style=\"position:absolute;left:-14px;color:#c94444;font-weight:700;\">&#x25B8;<\/span> Those who visit the race expo anyway will cover 6,000 to 10,000 steps &#8211; that&#8217;s enough activation.<\/li>\n<li style=\"position:relative;padding:4px 0;line-height:1.6;color:#333;\"><span style=\"position:absolute;left:-14px;color:#c94444;font-weight:700;\">&#x25B8;<\/span> Mental focus: working on target time, not falling into pace anxiety.<\/li>\n<\/ul><\/div>\n<\/div>\n<p>The consensus that emerged from both discussions: 15 to 20 minutes of very light jogging in the morning, with a maximum of three short accelerations, followed by strict rest. For those who suffer from race nerves and start to sweat just thinking about pace tables, a short run is almost more important than the physiological component. The body then remembers that running is normal &#8211; not an event. This is particularly true for Boston, as the days leading up to the race are already stressful with organizational tasks (boarding pass, bib check, shuttle). <a href=\"https:\/\/www.inspiredbysports.com\/en\/boston-marathon-2026-preview-lokedi-korir-marcel-hug\/\" target=\"_blank\" rel=\"noopener\">Other marathon routines<\/a> from Berlin or Munich cannot be directly transferred.<\/p>\n<p>What the taper discussion often forgets: the mental component is just as important as the physiological one. A taper that freshens the legs but puts the mind into panic is only half effective. The last 96 hours are also 96 hours of self-reflection &#8211; about why one has been training long runs, what the goal is, and how it will feel. Those who do not plan this often fall apart at kilometer 32, even though the body is still capable.<\/p>\n<h2 style=\"line-height:1.3;margin:0 0 8px 0;font-size:1.4em;color:#1a2a2e;display:flex;align-items:center;gap:10px;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:28px;height:28px;opacity:0.8;\"> Cool-down<\/h2>\n<p style=\"margin:0 0 16px;font-size:0.88em;color:#666;\">Click on a question to reveal the answer.<\/p>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:1px solid rgba(0,212,212,0.15);background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> How many kilometers should I run this week?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">About 40 to 50 percent of your peak weekly volume. If you&#8217;ve been running 80 kilometers a week, that&#8217;s about 35 kilometers in race week, including the actual marathon. Important: distribute over two to three sessions, not focus on one long run. Long runs right before the race bring nothing but fatigue.<\/div>\n<\/details>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:1px solid rgba(0,212,212,0.15);background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> My body feels off during taper. Is this normal?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">Absolutely. Heavy legs, a foggy head, sudden cold symptoms without actual illness, strange dreams &#8211; all typical taper effects. Your body is building up, which often feels like stagnation. Most studies show: the actual race performance is better than the feeling the week before.<\/div>\n<\/details>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:1px solid rgba(0,212,212,0.15);background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> Carb-Loading: really 10 grams of carbs per kilo for three days?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">Modern studies (Burke 2018) show: one to two days with eight to ten grams per kilo are sufficient for maximum glycogen storage. Three days don&#8217;t add anything but more gastrointestinal issues. More important than the grams is the implementation: low in fiber, easy to digest, spread over the day. Not a big pasta dinner Saturday night, but consistently over two days.<\/div>\n<\/details>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:1px solid rgba(0,212,212,0.15);background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> Strength training in taper week &#8211; yes or no?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">Heavy strength training: no. It causes micro-injuries that you&#8217;ll carry into the marathon. Activation and mobilization: yes, but brief. One session on Monday or Tuesday with low intensity (50 percent of usual weights, few repetitions) is okay. Wednesday: only mobilization, fascia rolling, light stretching.<\/div>\n<\/details>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:none !important;background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> What if I&#8217;m nervous and can&#8217;t sleep?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">The night on Saturday is more important than the night on Sunday. The body compensates for a poor night&#8217;s sleep right before the race without performance loss. Important: don&#8217;t try new sleep aids, no alcohol, room dark and cool, phone out of the bedroom. If thoughts are circling: get up, read for ten minutes, back to bed. This is better than lying awake for hours.<\/div>\n<\/details>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_class=&#8221;ibs-wappen&#8221; css_animation=&#8221;&#8221; row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; angled_section=&#8221;no&#8221; text_align=&#8221;left&#8221; background_image_as_pattern=&#8221;without_pattern&#8221;][vc_column][vc_column_text]\n<div style=\"border-top:2px solid rgba(0,255,255,0.4);padding-top:24px;margin-top:36px;\">\n<div style=\"display:flex;gap:14px;align-items:center;margin-bottom:20px;\"><img decoding=\"async\" src=\"https:\/\/www.cloudmagazin.com\/wp-content\/uploads\/2026\/01\/evernine-bilder-benedikt_1.jpg.jpg\" alt=\"Benedikt Langer\" style=\"width:48px;height:48px;border-radius:50%;object-fit:cover;border:2px solid #00FFFF;\"><\/p>\n<div style=\"color:#1a2a2e;\">\nBenedikt Langer<br \/>\nEditor-in-Chief MBF Media \/ IBS Publishing &rsaquo;&rsaquo;<br \/><span style=\"font-size:12px;color:#666;\">evernine media<\/span>\n<\/div>\n<\/div>\n<div style=\"font-size:11px;text-transform:uppercase;letter-spacing:1.5px;color:#00FFFF;font-weight:600;margin-bottom:10px;\">Read more<\/div>\n<p><a href=\"https:\/\/www.inspiredbysports.com\/en\/mobility-training-15-minutes-a-day-that-will-truly-transform-your-workouts\/\" style=\"display:block;padding:6px 0;color:#1a2a2e;text-decoration:none;font-size:13px;line-height:1.3;border-bottom:1px solid rgba(0,255,255,0.12);\">Mobility Training: 15-Minute Routine for Runners <span style=\"color:#00FFFF;\">&#8594;<\/span><\/a><a href=\"https:\/\/www.inspiredbysports.com\/en\/marathon-for-beginners-your-16-week-plan-to-success\/\" style=\"display:block;padding:6px 0;color:#1a2a2e;text-decoration:none;font-size:13px;line-height:1.3;border-bottom:1px solid rgba(0,255,255,0.12);\">Marathon for Beginners: 16-Week Plan <span style=\"color:#00FFFF;\">&#8594;<\/span><\/a><a href=\"https:\/\/www.inspiredbysports.com\/en\/triathlon-entry-for-swimmers-how-to-add-cycling-and-running\/\" style=\"display:block;padding:6px 0;color:#1a2a2e;text-decoration:none;font-size:13px;line-height:1.3;border-bottom:1px solid rgba(0,255,255,0.12);\">Triathlon for Swimmers: Getting Started <span style=\"color:#00FFFF;\">&#8594;<\/span><\/a><a href=\"https:\/\/www.inspiredbysports.com\/en\/?p=58641\" style=\"display:block;padding:6px 0;color:#1a2a2e;text-decoration:none;font-size:13px;line-height:1.3;border-bottom:1px solid rgba(0,255,255,0.12);\">Wushu vs. Kung Fu: An Overview of the Differences <span style=\"color:#00FFFF;\">&#8594;<\/span><\/a><a href=\"https:\/\/www.inspiredbysports.com\/en\/?p=57452\" style=\"display:block;padding:6px 0;color:#1a2a2e;text-decoration:none;font-size:13px;line-height:1.3;border-bottom:1px solid rgba(0,255,255,0.12);\">Swimming Styles: 3 Ways to Move in the Water <span style=\"color:#00FFFF;\">&#8594;<\/span><\/a><\/div>\n<p><strong>More on the topic:<\/strong> <a href=\"https:\/\/www.inspiredbysports.com\/en\/sanda-2026-w\/\">Sanda 2026: Wushu Full Contact Takes Over the DACH Studios<\/a> | <a href=\"https:\/\/www.inspiredbysports.com\/en\/giro-ditalia-2026-bulgarias-grand-depart-and-what-every-weekend-cyclist-can\/\">Giro d\u2019Italia 2026: Bulgaria\u2019s Grand Departure and What You Can Take as a Hobby Cyclist<\/a> | <a href=\"https:\/\/www.inspiredbysports.com\/en\/wings-for-life-world-run-2026-one-week-until-may-10-start\/\">Wings for Life World Run 2026: One Week Until the Start on May 10<\/a><\/p>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; text_align=&#8221;left&#8221; background_animation=&#8221;none&#8221; css_animation=&#8221;&#8221;][vc_column][vc_column_text]\n<p style=\"text-align:right;\"><em>Source Title Image: Pexels \/ Roman Biernacki<\/em><\/p>\n<p><!-- ibs_difficulty: advanced -->[\/vc_column_text][\/vc_column][\/vc_row]\n<\/div>","protected":false},"excerpt":{"rendered":"<p>On April 20, the 130th Boston Marathon kicks off. 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