The 21km distance of the VnExpress Vung Tau International Half Marathon Herbalife Cup 2026 is set to begin at 3:30 AM on 30/8. According to Doctor Bui Phu Truong, head of the medical team for VnExpress Marathon events, the coastal weather at this early hour features very high humidity. This condition causes runners to lose water and mineral salts faster than usual, posing a significant challenge.

Given these conditions, a rigorous hydration and electrolyte replenishment strategy is essential from the very first kilometers, rather than waiting until thirst sets in. Doctor Truong recommends runners consume 100-150 ml of water or electrolytes every 15-20 minutes. He advises following a 1:1 formula: one aid station for plain water, then the next for electrolyte drinks. Runners should not skip any aid stations, even if the weather feels cool or humid.

The medical team supports athletes at a VnExpress Marathon event. Photo: Organizers

"Runners should proactively supplement with one salt tablet every 45-60 minutes of running, accompanied by at least 150 ml of plain water to prevent hyponatremia", Doctor Truong stated. "Additionally, use plain water at aid stations to gently splash areas with large blood vessels such as the back of the neck, wrists, and groin. This helps the body cool down directly."

Beyond in-race hydration, long-distance runners need to prioritize pre-race preparation. Athletes should wake up one and a half to two hours before the start time to ensure their nervous system is alert. They should also dedicate at least 15-20 minutes to warm-up exercises. With a 3:30 AM start time, this means 21km runners must wake up around 1:30 AM.

For the first two to three kilometers, the doctor advises runners to maintain a pace 15-30 seconds slower than their target pace. This allows the body to gradually adapt and prevents being swept along by the crowd at the starting area.

Regarding nutrition, runners should consume a light meal at least one to two hours before the race. They should choose refined carbohydrate-rich foods that are easily digestible and low in fiber, fat, and protein. Suitable options include one or two slices of sandwich bread, a ripe banana, or a small amount of oatmeal porridge.

Doctor Bui Phu Truong is the head of the medical team at VnExpress Marathon Vung Tau. Photo: VnExpress Marathon

Conversely, runners should avoid carbonated drinks, milk, greasy foods, and high-dose caffeine. Eating too much can also overload the stomach during exercise, so runners should not overeat.

"If abnormal digestive signs appear, such as continuous abdominal cramps, nausea, or severe reflux causing difficulty breathing, runners must immediately slow down to a walk and move to the nearest medical station", the doctor advised.

On the course, if symptoms such as dizziness, an abnormally rapid heartbeat, or disorientation occur, runners should stop immediately. They must move to the right side of the road and raise their hand to signal for help. Runners can also call the event's medical hotline, clearly printed on their bib. Upon receiving a signal, the nearest mobile medical team will arrive within two to three minutes.

"The health and safety of athletes are the top priority, more important than any medal or personal record", Doctor Truong emphasized.

This year's event medical committee has arranged a three-tiered support system. Fixed stations are placed every two to three kilometers, each equipped with automated external defibrillators (AEDs) and cold immersion tubs. Mobile medical teams travel by motorcycle, capable of reaching runners within two to three minutes. Additionally, five ICU-standard ambulances are on standby at key checkpoints throughout the course.

Duc Anh