1/. WARM-UP AND STRETCHING
Before and after running, spend 5-10 minutes warming up and stretching. This helps improve blood circulation, flexibility, and reduces the risk of injury. Stretching after running also helps reduce muscle tightness and aids in recovery. Note: If it’s cold or if your body isn’t used to it, warm up more thoroughly and avoid overstretching after exercise. If you feel pain or soreness, stop and consult a doctor.
Suggested exercises:
- Warm-up: Rotate your wrists, ankles, and joints. Do shoulder, arm, and leg stretches, or jump rope, or run in place.
- Stretching: Walk slowly for 2-3 minutes, then do static stretches for the major muscle groups. You can use tools like a foam roller or tennis ball. Hold each stretch for 30-60 seconds.
2/. TRAIN SLOWLY AND GRADUALLY INCREASE INTENSITY
When starting running, don’t rush to run too fast or too far. Combine walking and running in short intervals to let your body gradually adapt. Choose a suitable pace and don’t start too fast.
Once you’re accustomed, gradually increase the intensity, distance, and duration of your runs each week (you can increase by 5-10 minutes or 0.5-1 km). Progressing slowly allows your body to adapt, reduces injury risks, and improves results.
Always listen to your body. If you feel pain or fatigue, slow down or stop to give your body time to rest. You can also incorporate other exercises to avoid boredom and improve effectiveness.
3/. LISTEN TO YOUR BODY
Listening to your body during training is probably the most important thing when starting running. If you feel fatigued or experience unusual muscle soreness, shortness of breath, dizziness, or nausea, take a break and allow your body to recover. Don’t push yourself too hard, as it can cause serious injuries or lead to losing interest in running.
Especially before participating in any race, make sure to review the steps to fully understand your body and be ready for the race!
4/. ENSURE ADEQUATE NUTRITION AND REST
A balanced diet and sufficient sleep are crucial for maintaining health and training effectiveness. Make sure you provide your body with enough protein, carbohydrates, and healthy fats. Additionally, ensure you’re getting enough sleep and rest to help your body recover.
5/. DON’T FORGET TO CHOOSE THE RIGHT RUNNING SHOES:
A proper pair of running shoes is important for comfort and injury prevention. Visit a specialized running store and ask the staff for advice on choosing the right shoes for your feet.
6/. FIND MOTIVATION
Look for motivation from running groups, friends, or by setting a goal to participate in a race to maintain persistence and passion for running. The key is to find your strength and joy in running, which will help you stick with it and train more comfortably and effectively.
We hope the tips from Hậu Lê will help you achieve your goals in your running journey.
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Tips from Experts is a series of running experience content shared by experienced professionals and athletes, aimed at those new to running or preparing to conquer their first milestones. Every week, HCMC Marathon shares these insights, hoping they will help you on your training journey.
]]>What is a Long Run? What are its benefits?
A long run is an essential workout in distance running training plans. The goal of long runs is to enhance endurance and prepare athletes with the necessary factors to complete a race.
Here are some benefits of long runs:
- First, long runs develop the capillary systems, enhancing blood flow to muscle cells.
- Additionally, they increase mitochondrial density, which supports aerobic respiration.
- Moreover, long runs improve the body’s ability to utilize fat as energy for running.
- Furthermore, they enhance glycogen storage in muscles, allowing for more efficient muscle function.
- In addition, when running for over 90 minutes, fast-twitch muscle fibers begin to engage. This helps athletes tap into a wider range of muscle resources, reducing the risk of fatigue or overexertion during longer runs.
- Finally, long runs help runners acclimate to longer distances, thus preparing them mentally for races.
To understand long runs, we should consider the following factors:
Duration:
- First, for beginners aiming for distances up to 5km, a workout lasting 30-45 minutes can be considered a long run.
- Meanwhile, for more advanced athletes, long runs typically range from 90 to 150 minutes and can extend to 180 minutes or more for marathon runners.
Intensity:
The intensity of long runs will depend on the goals and training phases, including:
- Easy Long Run: As the name suggests, this workout is performed at a light intensity, around 70-80% effort, corresponding to heart rate zones 2-3. In terms of difficulty, this is the most manageable and least challenging long run.
EX:
– 12km @E
– 14km @E + 1km @accelerate
(See the footnotes for additional explanations of the training pace zones at the end of the article.)
2. Long Run with High Intensity Intervals (a form of Fartlek):
This is considered a crucial workout to help runners acclimate to the pressures of long-distance races. There are many variations created based on the coach’s and runner’s preferences. Below are two of the most basic forms for your reference:
. Fast Finish LR:
– 14km @E + 2km @T
– 24km @E + 3km @MP
. Sandwich LR:
– 6km @E + 6km @T + 6km @E
– 10km @E + 10km @MP + 4km @E
(See the footnotes for additional explanations of the training pace zones at the end of the article.)
In terms of difficulty, these workouts are quite challenging. When combined with other training sessions, they can create significant psychological pressure for runners. Therefore, a solid level of skill and capability is necessary before attempting them. As such, it’s important to learn about common injuries in running and prevention strategies before undertaking long runs.
As a runner, how should I approach and implement the long run described above?
Typically, the approach will follow this path:
- First, during the initial phase, it’s best to familiarize yourself with easy long runs. This will help you focus on completing the distance and significantly improve your endurance and fitness.
- Next, once you’re comfortable with long runs and can run continuously for 75-90 minutes without difficulty, you can begin incorporating Fast Finish Long Runs. Remember to increase your pace during the last 10% of the workout.
- Finally, when you’re capable of running for 105-120 minutes or more and want to improve your performance, Sandwich Long Runs will be very beneficial for you.
Before the long run: What should you prepare?
To prepare effectively for the long run, athletes should pay attention to:
- First, focus on nutrition and sleep: ensure you eat well and rest adequately at least 72 hours before the run.
- Prepare water, electrolyte drinks, snacks, appropriate shoes, and socks. Remember that the gear you regularly use during long runs will also be what you use on race day.
- For those training for a marathon (42.2km), consider bringing gels for sessions lasting 150 to 180 minutes.
- High-intensity workouts, such as intervals and lactate threshold runs, should be scheduled at least 48 hours apart from long runs to ensure proper recovery.
- Choose a suitable running route that simulates the terrain of your upcoming race to help your body adapt.
- To avoid boredom, consider inviting friends to run with you, adding motivation and commitment to complete the workout.
During the long run: Maintain a positive mindset.
- Warm-up: Begin your session with a light 10-minute warm-up, primarily focusing on dynamic stretching to loosen up your body.
- Into the run: Depending on each athlete’s characteristics, you’ll need time to gradually transition from an easy pace. After about 30-45 minutes, runners should feel more fluid and stable, entering a state known as “warming up.”
- Hydration: Make it a habit to drink water every 2-4 km to simulate race conditions and ensure your body stays hydrated. Avoid waiting until you feel thirsty, as that indicates you’ve already lost significant fluids, which can hinder muscle performance and affect your ability to maintain speed in the last 30% of the run.
- Electrolytes: On hot and humid days, or for runners who sweat heavily, it’s crucial to replenish electrolytes. This will help maintain speed during challenging segments, especially towards the end.
- Pacing: For segments run at marathon pace or threshold pace, having a strong mindset is essential. You need to be able to apply techniques to overcome difficult sections, which requires gradual training over time.
After the long run: Recovery
Here’s a corrected version:
Not only after the Long Run, but after every training day, runners should focus on recovering their bodies to prepare for the next session.
Here’s the translation:
Some actions athletes should take to enhance recovery quality after a long run:
- Replenish energy, water, and electrolytes adequately within 48 hours after the run to help the body recover and rebuild what was depleted during the long run.
- Ensure sufficient sleep, ideally 8-9 hours per night.
- DO NOT engage in any heavy physical activities to avoid further fatigue for your muscles or body, which can hinder recovery speed.
- For advanced runners, light runs of 45-60 minutes can stimulate recovery.
- Cold baths, muscle massages, and stretching are effective methods to accelerate recovery.
The long run is an important but challenging workout. Understanding it correctly and preparing well will help you overcome difficulties. Wishing all runners great improvements in your training. See you at HCMC Marathon 2025!
Check more information about Coach Nguyen Pham Cong Hau at Magic Stride Running Institute.
[TipsfromExperts] is a series of running experience content shared by experienced experts and athletes, for those who are new to running or preparing to conquer their first milestones. HCMC Marathon hopes these shares will be helpful to you in your training journey.
FOOTNOTES
(1) How to Determine Heart Rate Zones in Training:
Currently, sports watches have the function to identify heart rate zones (HR Zones) to differentiate training thresholds. These zones are established based on a percentage of HRR (Heart Rate Reserve) using the following formula:
HRR = Max HR – Rest HR
(a) Max HR: Maximum heart rate, typically determined through actual measurements during activity.
(b) Rest HR: Resting heart rate, recorded when the athlete is completely at rest, usually upon waking up.
The device calculates the training zones using the formula:
Rest HR + % HRR
For example:
Max HR = 190, Rest HR = 60
HRR = 190 – 60 = 130
*Zone 3 (approximately 70-80%): 151-164 bpm
70%: 60 + 70% * 130 = 151
80%: 60 + 80% * 130 = 164
*Zone 4 (approximately 80-90%): 165-177 bpm
90%: 60 + 90% * 130 = 177
(2) Explanation of some terminology used in training plans:
@E: Easy Pace – a relaxed pace at about 60-70% effort, in HR Zone 2 and the beginning of Zone 3. Runners can usually hold a comfortable conversation at this pace.
@Long Run: (also known as Steady Pace) – a pace that is faster than Easy but slower than MP. HR typically falls within Zone 3. It is usually not comfortable to talk, requiring more focus.
@MP: Marathon Pace – the training pace that closely matches a runner’s ability for the 42.2 km distance. HR is near the end of Zone 3 and the beginning of Zone 4. (The MP zone may vary depending on the athlete’s level.)
@T: Threshold Pace – a training pace close to the lactate threshold, with HR in Zone 4 and the beginning of Zone 5.
*Một Some additional paces for reference during training:
@3K: pace race 3km
@5K: pace race 5km
@10K: pace race 10km
>> The racing paces mentioned above are often used to determine benchmarks for VO2max workouts at 400m/600m/800m/1km/1.2km, as well as for Lactate Threshold sessions at 1.6km-2.4km.
]]>1/. Get a Holistic Health Check-up
While not obligatory, if you lack experience or have never participated in a race before, understanding your body before training and competing is essential.
2/. Commit to a Structured Training Regimen
Dedicate a specific timeframe, ideally 4-6 months prior to the race, to follow a rigorous training plan. Consistency is key to building endurance and avoiding injuries.
3/. Gradually Increase Running Distance:
During training, focus on building stamina progressively. While the race distance may be 21km, aim to achieve 80% of your target distance in multiple training sessions.
4/. Find a Supportive Running Companion:
Training with a running buddy offers motivation and accountability. Whether it’s a coach, running club members, or friends and family, their presence and feedback will enhance your progress.
5/. Prioritize Health Insurance:
Protect yourself from unexpected medical costs by considering comprehensive health insurance coverage. Injuries can occur during training or daily activities, not just during races.
6/. Invest in Proper Running Shoes:
Choosing the right footwear is vital for your comfort and injury prevention. Research and select running shoes that fit well, provide cushioning and support, with a slightly inclined design. Always wear socks to protect your toes.
While these tips provide a solid foundation for your training journey and goal attainment, remember to personalize them based on your specific needs and consult professionals when necessary. Prepare yourself for a safe and fulfilling race experience.
Special thanks to Nga Vo, Boston Marathon Finisher, for her invaluable insights.
See you on race day!
[TipsfromExperts] is a series of running experience content shared by experienced experts and athletes, for those who are new to running or preparing to conquer their first milestones. HCMC Marathon hopes these shares will be helpful to you in your training journey.
]]>Common injuries that often occur in training and competition for athletes include muscle cramps, IT band syndrome, hip impingement, plantar fasciitis, shin splints, ankle ligament sprains, meniscus tears, tendonitis, Achilles tendonitis, and patellar tendonitis. These are frequent injuries encountered in running.
Injuries Rate in Different Body Regions
Most injuries in different body regions result from overloading the body during training and competition. The injury rates vary depending on the intensity and training methods of the athletes
- Knee: Injury rate: 7.2% – 50%. Causes: Knee pain commonly occurs due to overloading or incorrect posture while running.
- Shin (from knee down): Injury rate: 9.0% – 32.2%. Causes: Shin injuries are often related to muscles, tendons, and bones.
- Thigh (from knee to hip): Injury rate: 3.4% – 38.1%. Causes: Thigh pain is usually due to overloading or muscle strain.
- Foot: Injury rate: 5.7% – 39.3%. Causes: Foot injuries are often related to tendons and bones.
- Ankle: Injury rate: 3.9% – 16.6%. Causes: Ankle sprains are a common example.
- Hip, pelvis, or groin: Injury rate: 3.3% – 11.5%. Causes: Injuries in this area are often due to overloading or incorrect posture.
- Lower back: Injury rate: 5.3% – 19.1%. Causes: Lower back pain is commonly related to muscles and bones.
Activities to Help Minimize Injuries
According to Sports Medicine Doctor Pham Minh Tien, when participating in training and competition, athletes need to pay attention to the following supporting activities to ensure both good performance and overall health:
1/. Developing Motor Systems
- Muscles: Strength training for major muscle groups such as leg muscles, abdominal muscles, and back muscles.
- Joints: Flexibility training for joints, especially ankle joints, hip joints, and shoulder joints.
- Ligaments: Strengthening ligaments to support the joints.
- Nervous system: Training the coordination between muscles and the nervous system to effectively control movements.
- Blood circulation: Training to enhance blood flow and provide oxygen to the muscles.
2/. Training and Assessing Performance Indicators
- Strength: Focus on strength training exercises such as squats, lunges, deadlifts, and push-ups. These exercises help improve overall strength and muscular endurance.
- Speed: To improve speed, incorporate speed training exercises such as sprints, interval runs, or agility ladder drills. These activities enhance quickness, acceleration, and speed endurance.
- Endurance: Build endurance through exercises like long-distance running, steady-state cardio, or high-intensity interval training (HIIT). These activities improve cardiovascular fitness and stamina.
- Flexibility: Incorporate stretching exercises, yoga, or Pilates to improve flexibility. Enhanced flexibility helps prevent muscle imbalances, reduces the risk of injuries, and improves overall movement efficiency.
It is crucial to regularly assess these performance indicators to track progress and identify areas of improvement. Additionally, seeking guidance from a coach or sports professional can provide valuable insights and tailored training programs to optimize performance and minimize the risk of injuries.
Advice for First-Time Full Marathon and Half Marathon Runners:
To minimize unnecessary injuries during training and competition, runners need to keep in mind the following advice:
- Proper preparation: Consult a sports medicine doctor to assess your health and develop a suitable training plan.
- Gradual training progression: Avoid increasing intensity too quickly to prevent injuries.
- Choose appropriate running shoes: Properly fitted running shoes can help reduce the risk of injuries.
- Stay hydrated: Drink an adequate amount of water before, during, and after running.
- Listen to your body: If you experience any unusual symptoms, stop and rest.
Running is a beneficial sport for overall health. However, to run safely and effectively, runners should pay attention to running technique, training process, and supplementary exercises. Listen to your body, follow your training plan, and don’t forget to seek advice from experts for a healthy and enjoyable running journey.
Thank you for the very helpful insights from Dr. Pham Minh Tien with extensive experience in treating recovery after injuries for thousands of professional and amateur athletes. We hope that the valuable information from the doctor can assist running enthusiasts in their best preparation for the upcoming race!
See you on race day!
You can find more detailed information about Dr. Pham Minh Tien here:Trung tâm Y Sinh học TDTT GET BODY
[TipsfromExperts] is a series of running experience content shared by experienced experts and athletes, for those who are new to running or preparing to conquer their first milestones. HCMC Marathon hopes these shares will be helpful to you in your training journey.
]]>The finisher medal of the 10th edition race is not just a medal, it is the icon of the Ho Chi Minh city running movement, icon of 10-year journey of the whole community pushing forward and never giving up. With the finisher medal placed around your neck when celebrating your conquest, it is the proof of courage, the desire of challenging yourself with limits after thousands hours of training.
MEDAL’S INSPIRATION
Inspired by the iconic architectural buildings of Ho Chi Minh City, the finished medal symbolizes the athlete’s tenacity, stability, and desire to extend the running track.
Each medal is a milestone marking the great 10 years of the Marathon, which build a healthy lifestyle and growth the city’s running movement.
Salonpas HCMC Marathon 2023 hopes that when you own the medal of the 10 years anniversary race, the triumphant moment of all finishers would be more special and much worth your efforts.
The medals for all finishers of all distances 42km, 21km, 10km, 5km are ready for you to earn!
Relentless efforts, running joys, moments of almost giving up but never do or the triumphant feeling making you so emotional,…Behind every thrilling moment of reaching finish line, the iconic T-shirts for the 10-year run HCMC Marathon will always accompany the athletes!
RUNNER T-SHIRT
Salonpas HCMC Marathon officially launches the Runner t-shirt to mark the 10th anniversary edition.
With a unique design for the 10th race, the Runner t-shirt is proof that each runner must work hard, be determined, and have confidence in themselves to overcome challenges. All runners in the distances 42km, 21km, 10km, and 5km will wear this shirt, and save their first victory image in 2023.
Get ready to run with us and be part of the “blue team”, every runner is a great part of thrilling the 10th edition race – Salonpas HCMC Marathon 2023.
FINISHER T-SHIRT
The Finisher t-shirt is a reward for runners who finish the two most difficult distances Full Marathon and Half Marathon for your victory of breaking limits at Salonpas HCMC Marathon 2023.
We hope that this special finisher t-shirt that you will earn yourself will be the one you wear in the next training days and aim to beat more upcoming goals.
The Runner T-shirt and Finisher T-shirt are out now! Are you ready to conquer the start race in 2023?
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At the 10th edition of Salonpas HCMC Marathon – with the role of Bronze Sponsor, Pharmaton health supplement will accompany runners conquering and breaking the limit in this anniversary event!
Pharmaton Energy health supplement, with G115 ginseng extract, combined with multivitamins and minerals, helps alertness ability, reduces tiredness, supports to strengthen health and immunity, so each person is a firm fulcrum for others. Moreover, through this partnership, Pharmaton health supplement will be a companion promoting sport spirit among Vietnamese.
Let’s get ready, get yourself well-prepared and look forward to upcoming energetic activities that Pharmaton health supplement will bring!
Learn more about Pharmaton at: https://www.facebook.com/pharmatonvietnam/
For any enquiries about sponsorship and partnership, please contact sponsor@pulse.vn.
The 2023 Salonpas HCMC Marathon will celebrate 10 years of the city’s iconic race, and mark the decade-long journey of promoting health, fitness, and wellness with the running movement in Ho Chi Minh City and Vietnam.
All the great determination has made the decade race today. The greatness lies within the great runners who have put effort into running and breaking down the barrier. There is in each individual the determination not to give up and always look forward to getting better after each finish line. The great race as a whole comes from all support from those who have come and been part of the race.
We are toward 2023 with the same spirit as our first day. It is the experience of crossing a finish line feeling, raising your hands up in the air in triumph, a moment that will shape you. The 10th race with many exciting activities is waiting for you to take the challenges and celebrate your victory, your milestone with us.
Put on your running shoes and RUN!
]]>The medal is proof that you dare to pursue and conquer your desires.
Wearing a medal after thousands hours of training, and tons of sweat is the proudest recognition. It represents victory, sustained efforts, believing in yourself that you can beat any challenges!
INSPIRED BY THE ARROW
At the race that marks the milestone of 30 years since the first Ho Chi Minh City Marathon ever held in 1992, the medal will be a symbol of glory in this proud journey. The moving forward arrow represents the development of the running movement, the spread of an active and healthy lifestyle among the community. Besides that, with the bold and sharp design, this medal is everything about a runner, the dedication, the sustained effort, and not giving up in the face of challenges to keep running and running.
- This is everything about a runner, the dedication, sustained effort, and not giving up in the face of challenge to keep on running.
- This is the symbol of glory in the proud 30-year-movement of bringing running closer to the Ho Chi Minh City community since 1992.
- This is about the promise that we have been doing and will continue doing to keep promoting a healthy and active lifestyle among the community.
24K GOLD MEDAL FOR THE CHAMPIONS
Salonpas HCMC Marathon 2022 is highly proud to introduce you the official 24K gold plated winner medal, the first gold medal ever that appears at a marathon in Vietnam.
Four Gold Medals, which have been created in collaboration with Jemmia Diamond, will be awarded to the first male & female winners of the Full Marathon, elite and non-elite category. With this remarkable medal, we would like to honor the accomplishment of our runners. The shine of the 24k gold plated medal shall reflect the winners sustained efforts and their relentless determination to the highest achievement.
MEDALS FOR ALL DISTANCE
At this season, no matter what distance you are at – 5km, 10km, 21km or 42km when runners try their best and complete the finish line, every runner will receivea precious medal honoring your determination towards a goal that is constantly to be reached.
We hope that this award will be a motivation for more contributions and have an impact on directing people towards a healthy lifestyle in general and the marathon movement in Ho Chi Minh City.
“Courage to start
Strength to endure
Resolve to finish.”
At the finish line of any distance, 42km, 21km, 10km or 5km at Salonpas HCMC Marathon 2002, these medals are ready to reward you.
Are you ready to conquer the race and gain yourself one?
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Ronny Dash is a fun run for kids, which helps to encourage kids to be more active and healthy from an early age, where kids can enjoy themselves on the race and play with many other side activities. We are so glad to accompany UOB Bank Vietnam with this Photo Contest. Through the contest, parents can be able to share cute photos of your kids and how you love watching them growing up.
The free entry slots of Ronny Dash HCMC 2022 will be dedicated to kids who own the most popular photos from the Photo contest. The parents participate in the “Kid’s Cutest Moment” photo contest will share photos of your children’s cute moment as well as their growing journeys for an opportunity to win 56 thrilling gifts with total value of 50,000,000 VND.
To take part in the Photo contest, please:
– Capture your kids’ cutest moments and send them to us via the entry form HERE.
– Write a photo caption between 50 to 200 words.
– Each participant can submit one photo entry per kid, up to two different kids.
Prizes:
– 1 First prize: total value of 8.700.000 vnd
– 1 Second prize: total value of 5.700.000 vnd
– 1 Third prize: total value of 4.700.000 vnd
– 50 Early bird Prize: each prize value of 355.000vnd
– 3 Prizes for Voters in the Lucky Draw: each prize value of 4.200.000 vnd
The Photo content will take place from Sep 6 to Nov 12, 2021. Find out more at The Photo contest “Kid’s Cutest Moment”.
Ronny Dash is a fun run for kids with 2 categories of 500M and 1.5Km. Ronny Dash HCMC 2022 will take place on Jan 08, 2022 and beside the race, there are many fun, active activities for kids and parents to enjoy family time together.
Find out more about Ronny Dash at Ronny Dash HCMC 2022.
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