New runners often approach a race with excitement, but frequently run out of breath, lose strength midway, or abandon their goal early. Truong Van Tam, an athlete who has consistently achieved podium finishes at VnExpress Marathon events, with 15 years of running experience and eight years of coaching, highlights six common mistakes that cause new runners to 'break down'.

Runner Truong Van Tam finished top 2 overall in the 42km distance at VnExpress Marathon Ho Chi Minh City Midnight 2026 on 22/3 with a time of 2:35:55. Photo: VnExpress Marathon

Insufficient preparation

According to Tam, this is a fundamental cause that is often overlooked. Many runners register for long distances without sufficient training volume, or their preparation is interrupted due to work, health, or family commitments. On race day, their bodies lack the endurance foundation to handle the load, causing runners to tire and struggle to maintain pace as they approach the finish.

"For long distances, runners need to maintain a cumulative running mileage for at least two months for their bodies to adapt to the physical stress. If not adequately prepared, they should consider postponing their goal to a later race or choosing a shorter distance as a stepping stone for their first competition, rather than trying to conquer it at all costs," he shared.

This year, VnExpress Marathon Hue is focusing on developing three distances: 5, 10, and 21 km. This structure is suitable for runners to gradually familiarize themselves, test their capabilities, and build a foundation for longer-term goals.

Using unfamiliar products

Some new runners only try new gels, electrolytes, or other supplements on race day, thinking "any energy is fine". In reality, this is a major risk. If unfamiliar, the body can easily experience stomach upset, nausea, or digestive reactions right on the course. Many 'breakdowns' also come from fueling too late, too little, or forgetting to replenish water and electrolytes, causing muscles to lack enough fuel to maintain intensity until the end of the race, the coach added.

Therefore, the principle is to only use gels or fueling strategies that have been tested during training, when the body has had time to adapt and learn how to absorb them. On race day, it is crucial to fuel at the right time, in sufficient amounts, and to properly supplement water and electrolytes to maintain energy for the entire distance.

Van Tam strides on the VnExpress Marathon Hue 2025 race course. Photo: VnExpress Marathon

Underestimating tapering, sleep, and recovery

Many new runners, due to busy schedules, cram workouts into weekends, or even train heavily close to race day, thinking "every extra session helps". This leads to prolonged muscle fatigue; the body has not fully recovered before entering the race.

According to the runner's experience, the final week before a race is the time to reduce training volume by about 30-50% to allow the body to recover and regain energy. Additionally, runners should get 7-8 hours of sleep daily and adjust their routine to match race time so their bodies become accustomed to the rhythm.

Trying new gear on race day

For runners tackling a race for the first time, the desire to look good in photos, wear new shoes, or don new apparel is understandable. However, according to the runner, this is one of the most common mistakes.

"Shoes that haven't been broken in, ill-fitting shorts, or an unfamiliar fabric can cause blisters, skin irritation, or a feeling of hindrance for many hours during the race. This creates discomfort, distraction, and leads to premature fatigue," he concluded.

Therefore, on race day, runners should prioritize the apparel and shoes they are accustomed to using in training. Familiarity not only helps the body move comfortably but also provides a sense of security, allowing for better focus.

Self-imposed pressure before race day

Many new runners set excessively high expectations: to break a personal record (PR), achieve a specific time, or prove progress in just one event. This pressure often leads to erratic eating and sleeping patterns, and an unstable mindset. When entering the race, this stressful state can affect breathing, body awareness, and even reduce the ability to absorb energy.

Therefore, runners should set achievable goals based on their actual training foundation, or consult predicted metrics from a coach if available. More importantly, view the first few races as an enjoyable experience, rather than turning them into a high-pressure test.

Many runners view VnExpress Marathon Hue as an opportunity to wear traditional attire, capturing culturally rich moments during and after the race. Photo: VnExpress Marathon

Starting too fast

After 15 years of participating in races, Tam concludes that the most common mistake among less experienced runners is starting too fast compared to their target pace. The lively atmosphere at the starting line can easily sweep runners away, leading to early energy depletion and fatigue midway through the race.

The safe approach is to start at the planned pace, maintain stable breathing, and continuously monitor metrics via a watch. "For new runners, the first few kilometers should be a 'holding back' phase rather than surging ahead. Success is often determined by the ability to maintain consistency until the end of the course," the runner concluded.

Recognizing these common mistakes early will help runners better prepare both physically and mentally before entering VnExpress Marathon Hue. With three distances – 5, 10, and 21km – the event offers an accessible approach for new runners, while also providing a journey to discover the beauty of the ancient capital with every stride.

The race is currently selling regular phase Bibs. Interested runners can register here.

Hai Long