Busy schedules or health setbacks can prevent runners from completing sufficient training volume before a competition. This can cause anxiety, especially for those aiming for performance targets.

As race day approaches, instead of attempting catch-up training, experts advise runners to reduce their load and enter the tapering phase. Professionals warn that cramming high-intensity training into a short period at this stage can easily lead to injuries.

After missing training, runners often try to compensate, but this can easily lead to overtraining and injuries close to race day. Photo: VnExpress Marathon

After missing training, runners often try to compensate, but this can easily lead to overtraining and injuries close to race day. Photo: VnExpress Marathon

At this point, the key challenge lies in adjusting one's mindset. Instead of sinking into feelings of failure, view this interruption as an opportunity for muscles to rest deeply and heal minor damage.

During these rest days, runners should not let their bodies become completely inactive. Dedicate 10 to 15 minutes to light movement at home or work, such as walking or performing basic stretches, to maintain blood circulation and ward off sluggishness. In the following days, runners can proactively shift their training times to midday, late afternoon, or flexibly shorten their distances to reduce time pressure.

Regardless of how flexible the schedule adjustments need to be, the unwavering principle is to retain the long run. No matter how tight the schedule, prioritize completing this weekend workout, as it is crucial for maintaining endurance. For any short runs missed during the week, the best approach is to confidently let them go.

When lacing up again, runners should only perform the light volume specified for that day. This action helps the body continue the natural tapering process. A few missed training sessions in the final stage are certainly not enough to undermine the fitness foundation built over months.

Calmness and flexibility are key to confidently approaching the VnExpress Marathon Ho Chi Minh City Midnight 2026. This large night race will officially begin in the coming days, promising an enthusiastic competitive atmosphere and an exciting experience for thousands of runners on the city's brightly lit streets.

Nhat Minh