Wizz Air Sofia Marathon 2025 will bring together thousands of participants on October 11 and 12. The excitement is high, and the desire to perform well is completely natural. But race day is also when many runners make mistakes that increase the risk of injury. The good news: with a little awareness and discipline, injuries can be prevented. Here are our ten tips:

Don’t change anything at the last minute
Race day is not the time for experiments. Running in new shoes or using unfamiliar gels or drinks can lead to blisters, stomach issues, or other discomforts. Stick to what has been tested during training.

Start at a steady pace
Many injuries happen in the first few kilometers—when adrenaline is high and the pace is unconsciously too fast. Running faster than usual puts additional strain on joints and muscles, especially if the body hasn’t warmed up properly. Start with a comfortable and sustainable pace.

Don’t skip the warm-up
Warm-ups aren’t just for professionals. Light mobility exercises, brief jogging, and dynamic stretching before the start prepare the muscles for exertion and reduce the risk of strains or cramps.

Be careful with the surface
The Wizz Air Sofia Marathon route is mostly asphalt with some cobblestone sections. Pay attention to where you step, especially in zones with surface changes, curbs, manholes, or painted markings. Downhill sections can also be risky, especially when fatigued.

Listen to your body
Pain is not a badge of honor. If you feel a sharp jab, instability in your knee or ankle, or increasing pain, it’s better to stop. Finishing the race is not worth it if it leads to serious injury.

Keep up hydration and energy levels
Dehydration and energy deficits can lead to reduced focus and changes in gait—risk factors for injury. Take in water or electrolytes regularly and follow your nutrition plan during the race.

Respect other runners’ pace
Shoving, sudden stops, or overtaking in crowded areas increases the risk of falls. Maintain a pace suited to the surroundings and signal clearly when overtaking.

Don’t sprint the final meters if you’re exhausted
The last 500 meters can be tempting for a finishing sprint. But that’s when the body is most fatigued and unstable. If you feel depleted, don’t force the pace—you risk cramps, falls, or muscle strains.

Save energy for recovery
After the race, don’t stop abruptly. A short walk, light stretching, and some food and water will help the body transition smoothly into recovery and prevent muscle cramps or injuries the next day.

Medical support is there for a reason
There will be medical assistance points along the Sofia Marathon route and in the finish area. If you feel dizzy, in pain, nauseous, or unwell—seek help. That’s a sign of responsibility, not weakness.

Injuries are not an inevitable part of racing. With mindful behavior, realistic expectations, and respect for your body, the marathon can be a success—and a joy—without pain.

Photo: KrisoK Photography