Stretching is one of the most debated topics among runners – when to do it, how to do it, and whether it’s even necessary. The truth is, it’s not about “before or after,” but about using the right type of stretching for the right purpose.

If you’re preparing for Wizz Air Sofia Marathon – whether you’re running the classic marathon (42 km), Address Run – 21 km, Garmin Run – 10 km, Sofia Morning Run – 5 km, or the relay – the right approach to stretching can help you move more efficiently and reduce the risk of injury.

Stretching before running: focus on movement, not holding

Before running, your body needs activation, not relaxation.

Static stretching (holding a position for 20–30 seconds) can temporarily reduce muscle strength and responsiveness. That’s why it’s better to focus on dynamic stretching – controlled movements that warm up your muscles and joints.

Examples include light jumps, leg swings, hip rotations, walking lunges, and easy jogging. The goal is to increase your heart rate, activate your muscles, and prepare your body for effort.

This is especially important at the start of a race, when adrenaline is high and there’s a tendency to go out too fast.

Stretching after running: recovery and balance

After running, your body has different needs – this is where recovery comes in.

Static stretching is more appropriate here. It helps relax the muscles, improve flexibility, and reduce the feeling of stiffness.

Focus on the main muscle groups used in running – calves, quadriceps, hamstrings, glutes, and hip flexors. Hold each stretch calmly, without bouncing and without pain.

It’s best to first do a short cool-down – easy jogging or walking for 5–10 minutes – before moving into stretching.

The most common mistakes

Many runners make a few typical mistakes. One of them is doing long static stretches before running. Another is skipping stretching altogether after the run.

Intensity is also often misunderstood – stretching should not be painful. The goal is to release tension, not create more.

What a simple routine looks like

Before running, spend 5–10 minutes on dynamic warm-up movements that involve the whole body. After running, include a short cool-down followed by 5–10 minutes of calm static stretching.

This simple structure works well for most runners and can be adapted depending on the distance and level.

Why it matters

Stretching is not just an add-on to your training. It affects how you move, your risk of injury, and how well you recover.

For longer distances – such as Address Run – 21 km or the classic marathon – the load on the body is significantly higher, making recovery even more important.