The VnExpress Marathon Libera Nha Trang takes place on 24/8. At this time, Nha Trang typically has temperatures of 30-32 degrees Celsius, high humidity, and many cloudy days, but UV levels remain high. According to the US Environmental Protection Agency (EPA), up to 80% of UV rays can penetrate clouds, especially in coastal areas where the water reflects additional solar radiation.
Therefore, runners should choose a broad-spectrum sunscreen with an SPF of 30 or higher. Prioritize water-resistant options due to sweating during long runs. Apply a sufficient amount 20-30 minutes before sun exposure and reapply every two hours or after heavy sweating.
Don't forget areas like behind the ears, the neck, and the backs of the hands. Long-distance runners should combine sunscreen with accessories like hats, sunglasses, and clothing with a UPF rating to minimize direct sun exposure. If using spray sunscreen, apply thoroughly and spread evenly with your hands, avoiding inhalation.
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Runners should wear hats and apply sunscreen when running in the summer. Photo: VnExpress Marathon |
Runners should wear hats and apply sunscreen when running in the summer. Photo: VnExpress Marathon
Hydration and pace adjustment strategies
Even on cloudy days, high humidity in coastal areas can impair the body's ability to cool down through sweat, increasing the risk of exhaustion and dehydration. According to Verywell Health, humidity above 60-70% makes sweat evaporation less effective, making runners prone to dehydration and fatigue even without intense sunlight.
To mitigate this risk, runners should drink about 0.4-0.8 liters per hour while running, adjusting based on thirst and monitoring weight before and after long runs to limit water loss to under 2% of body weight. For runs lasting over an hour, alternating between water and sports drinks containing carbohydrates not only replenishes fluids but also helps maintain stable energy levels.
Starting in a euhydrated state is also crucial. Studies on PubMed and PubMed Central recommend that runners drink about 5-10 ml/kg of body weight 2-4 hours before competition to allow the kidneys time to balance fluids. Avoid drinking too much close to the start time, as this can cause bloating and affect performance.
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Female runner participating in the 21km distance at VnExpress Marathon Da Nang 2025. Photo: VnExpress Marathon |
Female runner participating in the 21km distance at VnExpress Marathon Da Nang 2025. Photo: VnExpress Marathon
Post-run recovery
Immediately after finishing, runners should weigh themselves to estimate fluid loss and replenish about 1.25-1.5 times the lost volume (for example, a 1 kg weight loss equates to 1.25-1.5 liters of fluid replacement). Research from PubMed and the German Sport University Cologne (Deutsche Sporthochschule Köln) suggests that supplementing water with sodium-containing foods helps the body rebalance electrolytes more effectively. Afterward, rest in a shaded area and avoid sunbathing to allow the skin to recover.
For sunburned skin, cool the area with cold water or a clean, wet cloth, avoiding harsh rubbing. Aloe vera gel or moisturizing lotion can help soothe the burning sensation and support skin regeneration. Limit direct sun exposure until the skin heals.
During training or competition, if you experience nausea, dizziness, confusion, fainting, or severe muscle cramps, stop immediately, find shade, and seek medical assistance. These can be signs of severe dehydration or heatstroke, requiring prompt treatment to prevent dangerous complications.
Lan Anh
VnExpress Marathon Libera Nha Trang 2025 attracted a record 13,000 athletes. With distances from 5km to 42km, the race takes place along the coastal road, passing Tran Phu Bridge, Tram Huong Tower, Do Theater, and Luong Son Pass. The event concludes the VnExpress Marathon summer series, aimed at tourists who enjoy combining travel with sports.
