The VnExpress Marathon Libera Nha Trang 2025 takes place on 24/8 with 13,000 athletes, nearly 4,000 of whom are locals. If this is your first time on this coastal course, thorough preparation is essential to both finish your distance and fully enjoy the race atmosphere.

Final training phase

The 2-3 weeks leading up to the race are crucial for achieving peak physical condition. For the 21km and 42km distances, it's advisable to reduce weekly running mileage by 20-40% to allow muscles to recover and minimize the risk of injury. For example, if your peak week was 60km, reduce it to 36-48km in the final week. Maintain 2-3 light tempo runs to retain running form.

Coach Hoang Le (Hanoi) advises, "Proper tapering is crucial for runners to ensure recovery while maintaining their stride and achieving optimal performance on race day."

Runners prepare for the start of the 10km VnExpress Marathon Nha Trang 2024. Photo: VnExpress Marathon

Runners prepare for the start of the 10km VnExpress Marathon Nha Trang 2024. Photo: VnExpress Marathon

Acclimatizing to Nha Trang's terrain and weather

To acclimate to the terrain and weather in Nha Trang, runners can incorporate hill runs or coastal runs. Those running 5km or 10km should reduce their training volume by 15-25%, maintain one light speed session, and one race-pace trial run. Prioritize sufficient sleep and muscle relaxation to enter race day in optimal physical and mental condition.

Attire and running shoes

Choose shoes appropriate for your chosen distance. For 5-10km, prioritize lightweight, flexible shoes with breathable uppers for quick movement and heat management. For 21km, good cushioning and stable grip are necessary to maintain pace on flat and potentially humid roads. For 42km, especially on the Luong Son Pass section, shoes should have thick cushioning, excellent grip, and high stability to handle both uphill and downhill sections. Regardless of distance, break in your shoes with at least 50-70km of running before the race and lace them securely to prevent heel slippage, especially during downhill sections.

Clothing should be lightweight, breathable, and offer sun protection. Include accessories like a hat or visor, sunglasses, and specialized running socks in case the sun is strong during the race.

Runners should prepare glasses and hats in case of sunny weather. Photo: VnExpress Marathon

Runners should prepare glasses and hats in case of sunny weather. Photo: VnExpress Marathon

Your bib should be clearly visible for race entry and photo identification. If you have a team shirt, wearing it can boost morale and make it easier to connect with teammates during the race.

Nutrition before and during the race

Two to three days before the race, increase carbohydrate intake with foods like rice, noodles, sweet potatoes, and oats to maximize glycogen stores. Limit fried foods, spicy dishes, and alcohol. Drink 30-35ml of water per kilogram of body weight per day.

The evening meal before the race should be light, focusing on familiar, easily digestible foods like white rice with lean meat and boiled vegetables. Avoid trying new dishes or consuming too much fiber to minimize digestive issues during the run. For 21km and 42km runners, slightly increase carbohydrate intake at dinner, while 5km and 10km runners can maintain their usual diet.

During the race, 5km and 10km runners can rely on water and electrolytes at aid stations. 21km runners should consume energy gels or bars from km 10-12, repeating every 40-50 minutes. 42km runners should consume gels every 35-45 minutes (or every 7km), alternating with electrolytes, taking small sips.

Water station on Luong Son Pass at VnExpress Marathon Nha Trang 2024. Photo: VnExpress Marathon

Water station on Luong Son Pass at VnExpress Marathon Nha Trang 2024. Photo: VnExpress Marathon

Equipment and accessories

Carry energy gels, bars, salt candies, or electrolyte powder, especially for 21km and 42km distances. Use a GPS watch or a phone with a running app to track pace, distance, and heart rate. A waist pack or running shorts with dedicated pockets are more convenient than drawstring bags.

Kinesio tape or Vaseline can prevent blisters and chafing in vulnerable areas, particularly important for longer distances.

Race strategy

Start at a moderate pace to conserve energy. For the 42km, the approximately 1.5km Luong Son Pass with a 4-5% incline presents a challenge. Shorten your stride, maintain a steady breathing rhythm, and use the downhill sections for muscle recovery.

Female runner in the 21km VnExpress Marathon Nha Trang 2024. Photo: VnExpress Marathon

Female runner in the 21km VnExpress Marathon Nha Trang 2024. Photo: VnExpress Marathon

Along the long, open Tran Phu beachfront with its scenic views, maintain a steady pace or increase speed in the final kilometers if you have energy remaining.

Post-race recovery

Immediately after finishing, rehydrate with water or electrolytes and have a light snack within 30 minutes, focusing on easily digestible carbohydrates and protein such as bananas, bread, or yogurt.

Cool down, stretch, or take a cold bath to reduce muscle soreness. Avoid high-intensity activities for the next 1-2 days, opting for light runs to allow your body to fully recover.

Lan Anh