Many runners experience restless sleep before a race due to anxiety, altered routines, or muscle tension from final taper sessions. Canadian Running magazine suggests four slow, gentle stretching movements designed to relax the body and improve sleep quality, ensuring a more comfortable start on race day.

Unlike post-run stretching, pre-sleep exercises in the days leading up to a race should prioritize gentleness, avoiding deep stretches that could further fatigue muscles. This series of movements targets the hips, glutes, outer thighs, and lower back – areas prone to tightness in runners – while activating relaxation responses through slow breathing.

Runners should perform these movements 30 to 60 minutes before bedtime in a softly lit environment. Conclude the routine with 5 to 10 slow breaths while lying on your back, focusing on exhaling longer than inhaling. If you feel any sharp pain or numbness, immediately reduce the range of motion.

Consistent sleep in the days leading up to a race ensures full physical recovery and maintains a calm mindset. This allows runners to confidently approach Vietnam's largest night race with light steps and a clear mind.

Hai Long

The VnExpress Marathon Ho Chi Minh City Midnight 2026, scheduled for 22/3, is Vietnam's largest night race. In its 4th season, the event expects to attract 12,000 athletes from Vietnam and abroad. Running past iconic Ho Chi Minh City landmarks such as Tao Dan Park, Independence Palace, Notre Dame Cathedral, and Nguyen Hue Walking Street at night promises a unique experience, helping runners achieve both personal bests and mental breakthroughs. Interested runners can register here.