High temperatures and humidity make running more challenging than usual, especially for those accustomed to cooler climates. To maintain performance and ensure safety, runners need to prepare both physically and strategically.

Runners should wear light-colored, lightweight clothing for better heat dissipation. Photo: VnExpress Marathon

First, adjust your goals and pace. In hot weather, the body directs blood flow to the skin for cooling, reducing oxygen supply to muscles, increasing heart rate, and intensifying exertion. Maintaining a usual pace increases the risk of exhaustion and dropping out. The solution is to start slower than planned, running based on feel or heart rate.

Hydration should begin the day before the race, including electrolyte supplements to maintain mineral balance. While running, drink at every water station and consider carrying a soft flask or personal hydration pack. Drinking excessive plain water without electrolyte replenishment can be dangerous. If there's excess water, runners can drink some and pour the rest over their heads or bodies to cool down.

Clothing plays a crucial role. Light-colored, lightweight, and sweat-wicking clothing helps with heat dissipation. A hat, sunglasses, and sunscreen protect the eyes and skin from the intense sun. Apply anti-chafing gel to areas prone to chafing, especially when sweat and clothing are wet. If the route offers shade, utilize it to minimize direct sun exposure.

Signs like dizziness, nausea, rapid heartbeat, muscle cramps, or confusion indicate heat stress. If the condition is severe, runners should slow down or stop to seek medical assistance.

Physiologically, running in hot weather is more difficult because the body must allocate blood for both cooling and oxygen supply to muscles. Dehydration thickens the blood, forcing the heart to work harder. The brain also slows down to protect itself when body temperature rises. Acclimatizing to heat takes several weeks, allowing the body to sweat more efficiently and maintain performance.

To acclimatize, runners can take hot baths, use saunas, or wear extra clothing during light-intensity exercise for about 30 minutes per session. These measures help the body adjust to heat stress, but ensure adequate hydration and electrolyte intake before, during, and after exercise.

Trong Trung

The VnExpress Marathon Can Tho 2025, the first of its kind in the Mekong Delta, is expected to attract thousands of athletes. Races ranging from 5km to 42km will take place on 14/9, on a route passing Ben Ninh Kieu, Can Tho Bridge, riverside streets, and local residential areas. The event is currently selling tickets in the Late phase until 26/8, with prices starting from 850,000 dong.