Adjusting pace based on perceived effort

When headwinds are strong, matching your running speed, your body must work 8% harder compared to calm conditions to maintain the same pace. Independent research indicates that such wind reduces a runner's speed by an average of 12 seconds per mile (7,5 seconds/km) when running against it. Conversely, tailwinds only provide a speed boost of about 6 seconds per mile. Therefore, the energy expenditure when facing strong wind resistance far outweighs the benefits received.

Instead of trying to stick to a fixed pace on your watch and risking exhaustion in the final kilometers, runners should run according to the Effort Scale. Maintaining a heart rate and perceived muscle fatigue level similar to a normal training session will help optimize energy throughout the race. If encountering gales or strong gusts, incorporating short walking intervals is safer than continuously pushing for speed.

Runners need to adjust their posture and distribute energy when running in windy weather. *VnExpress Marathon*

Optimizing running technique and posture

To minimize wind resistance against the chest, runners should proactively adjust their posture, leaning slightly forward. The principle is that the lean originates from the entire body axis, starting from the ankles, not by bending at the waist, which can overload the lower back muscles.

Keep your head slightly down and relax your entire shoulder and neck muscles. Tensing up when trying to fight the wind only expends unnecessary calories. Additionally, shortening your stride and increasing your cadence higher than usual will help runners maintain better balance against cross-gusts, reduce the time your feet are off the ground, and optimize aerodynamics.

Group drafting and energy replenishment strategies

If the race course passes through open or windy areas, such as bridges or coastal roads, runners should actively draft by positioning themselves in the middle or directly behind a group of other athletes. Utilizing the shield from runners ahead significantly reduces air resistance impacting the body.

When running with a tailwind, body temperature tends to rise quickly because the wind blowing at the same speed reduces the effectiveness of sweat evaporation on the skin. This increases the risk of heat stroke and dehydration. Runners need to maintain regular hydration at aid stations, supplementing about 500-600 mg of sodium per hour through electrolyte salt tablets to prevent cramps caused by electrolyte imbalance.

Choosing appropriate attire and being alert to safety signs

Runners should prioritize singlets or T-shirts made from snug-fitting synthetic materials, avoiding overly loose clothing that creates a "wind sail" effect. Use a close-fitting cap or sports glasses to protect your eyes from wind-blown sand and dust.

Throughout the activity, if your body shows signs such as dizziness, nausea, abnormally high and uncontrolled heart rate, or persistent cramps, runners need to immediately reduce their speed or stop at the nearest medical station for support. If the organizers issue a warning for lightning or severe storms, athletes must stop running to ensure safety.

Minh Khang

The VnExpress Da Nang International Marathon Herbalife Cup 2026, taking place on 19/7, is a large-scale international race part of the VnExpress Marathon system. The course takes athletes across iconic bridges and coastal roads embracing Da Nang Bay. Tickets for the Regular phase are currently on sale; interested runners can register here.