The study, conducted on nearly 1,000 athletes participating in the 2016 London Marathon, categorized runners based on their chronotype – the individual biological rhythm governing sleep-wake cycles and body performance throughout the day. The University of Wisconsin-Madison experts found that "morning-types" achieved significantly better results in races.

Female runners at VnExpress Marathon Da Nang 2024 smile for a photo before the start of the 42 km race, which began at 2 a.m. *Photo: VnExpress Marathon*

According to Doctor Roland Brandstaetter, a biological rhythm expert at the University of Birmingham (UK), an athlete's performance depends heavily on their alertness and ability to control heart rate and body temperature at the start time. "Those who maintain a consistent early schedule are more likely to be in a state of readiness, especially for races that begin at dawn," he said.

In fact, most major races in Vietnam, including the VnExpress Marathon Da Nang 2025, start early in the morning to avoid the heat. This year's race, with 11,000 runners, is scheduled to start the 42km race at 2:30 a.m. – a time that requires athletes to adjust their biological rhythms in advance.

"Not everyone is a morning runner, but the biological clock can be retrained if done correctly," said fitness coach Anna McNulty (Canada). She recommended that runners begin adjusting their schedules about two weeks before the race by waking up earlier each day, having breakfast, and training at the intended race time.

Light morning exercise, such as slow running, walking, or yoga, can also help the body adapt more quickly and reduce the risk of energy deficits during competition. The American Academy of Sleep Medicine (AASM) emphasizes that preparing for sleep and adjusting the biological clock is as important as training plans or nutrition.

For many, running before dawn is not just a strategy to improve performance, but also a metaphor for overcoming fatigue and personal limitations. The quiet steps in the darkness make the moment of reaching the finish line as the sun rises even more meaningful, like the way each new day brings opportunities for a better life.

Hai Long