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.
]]>Naturally Plus Vietnam has been a partner with us since 2020. And as of today, we are excited to announce that Naturally Plus Vietnam will continue this partnership as our Bronze Sponsor in the next 2 years 2022 & 2023.
Naturally Plus is a global healthcare company with a vision to promote wellness and healthy living worldwide. Naturally Plus are committed to the wellbeing of consumers by providing health and skincare products that meet high safety and quality standards. This motto has made Naturally Plus Vietnam be a reliable partner, which brought significant impacts on marathons and domestic sport development.
Mr. Seiji Hosaka – General Director of Naturally Plus Vietnam shared:
“Naturally Plus has accompanied Salonpas HCMC Marathon as Bronze Sponsor in 2020 and 2021, and we decided to continue this journey in 2022 & 2023 because once you start a race, it’s important to keep on running and finish it. Furthermore, 2023 will mark the milestone of 10 years since our Marathon has been held in Ho Chi Minh City. This is absolutely the greatest opportunity to give the organizer, Pulse Active, a hand promoting a healthy lifestyle.”
When speaking about what has been urging Naturally Plus Vietnam on accompanying Salonpas HCMC Marathon until now, Mr. Seiji Hosaka also said:
“This is one of the biggest marathon races in Vietnam, and I believe that this is where all runners can together run, together enjoy the moment breaking down their limits. Our Corporate’s philosophy has always been “Promoting wellness and healthy living worldwide”, which is not only for physical health, but also for the health of the economy and society. Hence, at Salonpas HCMC Marathon, where the connections are formed, moments are created and shared, the healthy lifestyle is promoted, Naturally Plus Vietnam finds this well suits our philosophy. We believe that we are making Vietnam better.”
Mr. Seiji Hosaka has been an active and admirable runner at Salonpas HCMC Marathon for the past two years. In the 2022 race, Mr. Seiji Hosaka will join the Full Marathon distance to conquer a new personal record for himself.
Find out more about Naturally Plus Vietnam at: www.naturally-plus.vn/vi/vn/
]]>Salonpas Ho Chi Minh City Marathon – 9th edition has kicked off. This 2022 New Year Race will mark the milestone of 30 years of the city running movement from the first marathon ever held in Ho Chi Minh in 1992. This is a special year to the city’s marathon which has been helping to improve the citizens’ lifestyle to be more active and healthier.
With the message One As One – One Race, One Community, the essence of a marathon lies in the people. Salonpas HCMC Marathon 2022 is fully aware of what has made our last eight editions successful, which is the participation of the whole running lovers community who run together with us, not only any one particular person.
This is where running is never lonely. When people come together, the marathon is united as one.
No Start line is possible with only one runner. Together, we create the mesmerizing euphoria at the Start line at the beginning of the year.
Salonpas HCMC Marathon annually welcomes thousands of runners to run and kick off the year. Together, we bring an extraordinary excitement to the Start Line. Though every runner has their own goal for the race, we all get ready for the same Start Line, get ready to run and for the awaiting race ahead.
No race can be a marathon with only one runner. Together we make the marathon day exciting.
When people come together for a marathon, on the race, runners share the passion of running, the sportsmanship and encourage each other to keep going. No matter who you are running with, with your running club, or your family, or your friends, or even to come to the race alone, you will never be running alone at Salonpas HCMC Marathon. Together, we’ll head to the Finish Line.
No Finish Line is filled with pride and emotion with only one runner. Together, we burst with pride for breaking down barriers and records.
It’s the joy, the pride completed by hand-in-hand crossing the Finish Line, the hugs shared to congratulate among runners and spectators. It’s the victory over yourself completed by sharing it with your family, friends, running buddies, and with the whole running lovers community. No matter if you finish the race as the first or last, together, we did conquer the race.
Lay within this iconic City race, tread a path of community, inclusion, aspiration and unity. You are One with the City, One with the running lovers community.
This message is for not only runners but also everyone during this time. The Finish Line of our campaign against the pandemic will honor everyone’s effort and solidarity of the whole city and Vietnam.
TOGETHER, WE’LL RACE AS ONE.
