On October 11 and 12, 2025, Sofia will once again welcome thousands of running enthusiasts. The start and finish zone of the Wizz Air Sofia Marathon will be set at the iconic Knyaz Alexander I Battenberg Square. On Saturday, the course will open for the 5-kilometer FIB Mass Run, while Sunday will feature the main distances – the 10 km Garmin Run, the half marathon (21.1 km), and the classic marathon (42.2 km). To ensure that participation is not only enjoyable but also successful, the final 48 hours before the race are crucial – both physically and mentally.

When to Taper Based on Distance

For 10 km runners who train regularly, the last light session can take place 24 to 36 hours before the race – a short tempo run or some strides, for example. Those planning to run 21 or 42 km should complete their last serious workout no later than 3 to 4 days before the event. In the final 48 hours, training should be reduced to light movement focusing on mobility and stretching. The goal is not to “make up” for missed workouts, but to arrive at the start line rested, energized, and fresh.

Nutrition – What to Do and What to Avoid

In the final two days, meals should provide ample energy without causing bloating, heaviness, or digestive discomfort. For half and full marathoners, it’s recommended to gradually increase carbohydrate intake—rice, pasta, bread, potatoes—especially in the last 24 hours. Combined with protein and a bit of fat, these help maintain stable energy levels.

This is not the time for experiments. New dishes, unfamiliar supplements, or high-fiber “fitness” foods can cause issues. Spicy food, heavy meals, and alcohol should also be avoided.

The night-before dinner should be nourishing but light—think rice with vegetables and chicken, the classic runner’s pasta with olive oil and parmesan, or potatoes with fish. Breakfast on race day should be something tested during training—commonly chosen are a banana, toast with honey or tahini, a small bowl of oats, or a rice cake with egg.

Hydration – When and How Much

Hydration should begin the day before the race—with frequent sips of water and, if needed, electrolyte drinks. It’s not advisable to drink large volumes all at once, especially on the morning of the event. Ideally, urine should be pale but not completely clear—a sign of good hydration. Coffee is fine if the runner is accustomed to it, but in moderation.

Rest and Mental Preparation

Sleep the night before a race is often restless—and that’s normal. If the previous nights have been restful, this won’t significantly affect performance. In the final 48 hours, it’s best to avoid walking long distances, carrying heavy bags, or standing for prolonged periods. Planning transportation and gear ahead of time reduces last-minute stress. A good practice is to visualize the route, the running pace, and the start itself—this helps build confidence.

What Not to Do at the Last Minute

– Adding an intense workout to try to “make up” for missed training
– Trying new foods, drinks, shoes, or gear
– Drinking excessive amounts of water before the start
– Spending the day before the race physically drained
– Comparing yourself to others or changing your strategy last minute

Common Pre-Race Preparation Myths

“If I don’t train until the last minute, I’ll lose fitness.”
In reality, the body needs rest to reach its full potential on race day. The final week is for recovery, not building fitness.

“I need to eat a huge amount of pasta the night before.”
Carbohydrate loading (a strategy to increase muscle glycogen stores before prolonged exertion) doesn’t mean overeating. It’s about frequency and quality, not quantity in one meal.

“The more water, the better.”
Overhydration can dilute electrolytes and lead to hyponatremia. Balance is key.

“It doesn’t matter what I eat before the race—I’ll burn it off anyway.”
In fact, poor food choices can cause stomach issues and sabotage the entire effort.

The final 48 hours are not the time for change, but for trusting the process. A calm, structured, and well-prepared final phase is the best ally on race morning—whether the distance ahead is 5, 10, 21, or 42 kilometers.

Снимка: KrisoK Photography