The VnExpress Marathon Libera Nha Trang 2025 will take place on 24/8, marking the fourth edition of the race in the central coastal city. One of the features that attracts over 13,000 runners annually is the combination of urban landscapes and hilly terrain, most notably the Luong Son pass.
This year, the pass section spans from kilometer 24 to kilometer 31, covering approximately 7km. While shorter than previous years, it retains its challenge due to the winding terrain and constantly changing inclines. This section demands endurance and speed control, especially for runners unfamiliar with similar terrain.
Strengthening muscles and tendons with resistance exercises
According to research published on ResearchGate, downhill running stresses anti-gravity muscles like quadriceps, calves, and Achilles tendons. The eccentric (lengthening) contractions during deceleration increase the risk of injury if not adequately prepared for.
Exercises such as Bulgarian split squats, single-leg calf raises, wall sits, and eccentric squats can help strengthen these muscle groups. Consistent repetition of these weight-bearing exercises for about two weeks can improve muscle adaptation, reducing soreness and enhancing recovery.
 |
Runners perform supplementary exercises to increase muscle strength. Photo: halfmarathons.net |
Runners perform supplementary exercises to increase muscle strength. Photo: halfmarathons.net
Utilizing stairs, treadmills, and overpasses
For city runners, stairs are an effective training tool. Runners can repeatedly ascend and descend stairs, adding weights to increase difficulty. Focusing on controlled descents simulates the load experienced during downhill running. Landing softly minimizes the impact on knee joints.
Treadmills can also be used for incline training. Some modern treadmills offer decline settings, simulating downhill running. If only incline is available, elevating the rear of the treadmill creates a simulated decline. Trail Runner Magazine and Running Explained recommend this exercise for safe leg strength training.
Simulating mid-race fatigue
In the VnExpress Marathon Libera Nha Trang 2025, the Luong Son pass appears in the latter half of the full marathon (from kilometer 24 to approximately kilometer 31). Runners risk fatigue without proper preparation. Simulate "mid-race fatigue" by running 15-18km at a steady pace, immediately followed by plyometric exercises like jump squats and lunge jumps, and finishing with a 1-2km light run.
 |
Runners can also use city bridges for incline training. Photo: centr.com |
Runners can also use city bridges for incline training. Photo: centr.com
This exercise acclimates the body to muscle tightness experienced after the first half of the race, improves the transition from maintaining pace to climbing, and enhances recovery. This is a practical alternative for runners lacking access to actual hill terrain.
When climbing, runners should lean slightly forward, take short steps, and maintain a steady breathing rhythm. When descending, relax the body, increase stride frequency, and avoid heel braking to reduce knee pressure. Research on ScienceDirect indicates that inadequate technique and muscle strength during downhill running can lead to knee or Achilles tendon inflammation.
Compared to the past three editions, the VnExpress Marathon Libera Nha Trang 2025 has adjusted the 21km and 42km routes to enhance the urban experience and reduce the incline. In 2024, runners turned left onto the Luong Son pass around kilometer 9. This year, they will run straight onto Pham Van Dong Boulevard in North Nha Trang. From there, they will explore the Libera Nha Trang urban area, passing the Do Theater and turning around at the roundabout near the Villa Le Corail, A Gran Melia hotel.
 |
Runners conquer Luong Son pass at VM Nha Trang 2023. Photo: VM |
Runners conquer Luong Son pass at VM Nha Trang 2023. Photo: VM
In the 42km race, runners will only tackle about 7km of the pass instead of 10km like last year. After descending, they will turn into the Libera Nha Trang urban area, running back along Nguyen Co Thach Street to finish at 2/4 Square.
The race, taking place on 24/8, is expected to attract 13,000 runners, concluding the three-race summer series within the VnExpress Marathon system. Registration is currently in the Late phase.
Lan Anh
