HOW TO DO A LONG RUN UNDER THE HEAT OF DANANG
Hot weather is a real challenge when you’re running in Danang especially if you are training abroad and not used to Vietnam climate. Excessive sweat loss causes dehydration and the following heat conditions may occur: cramp, fainting, sunstroke, loss of muscular control, upset stomach, etc. Here are some tips that you may want to take notice of for Danang International Marathon.
Sweat can easily evaporate if clothing is made of light, breathable and loose fabric, for example, functional running clothes. Opt for light colours, as they best reflect the sunlight. Black and dark clothing increase the risk of overheating. A headband can help keep the sweat out of your eyes.
Protect against the sun
Ultraviolet rays (UV), both UV-A and UV-B can damage the eyes and cause skin cancer. A cap keeps the head cool and protects the face and neck from burning. The skin is best protected by a sunscreen with good protection factor (PF) or Sun Protection Factor (SPF). It is recommended that you use at least a factor 35 to 80 in Vietnam
Drink regularly even if you are not thirsty (however don’t drink too much either)
Fluid and salt are the main issues when it is hot. Drinking water alone is not enough: the salt ratio is then out of balance and a shortage of sodium (common salt) will occur in the blood. Drink enough, but do not overdo it. Try and drink as much where you lose no more than 2% of your bodyweight.
Drink 500 ml of water approximately 2 hours before the run. This way you’ll have time to absorb what you need and get rid of what you don’t before the start. During the run use the water we provide for you along the race route to cool the body down too. People are more likely to have problems as a result of overheating than through dehydration. Dehydration will cause you to overheat faster. So water for on your body and energy drinks for in your mouth.
No salt tablets
In the past, salt tablets were sometimes recommended on hot race days. While it is true that sweat contains salt, the use of salt tablets is comparable to drinking sea water when you are thirsty It only worsens the problem. Drink plenty of fluids and replace the loss of salts with salt in your diet.
Adjust your pace in warm weather, even if you are well trained
Start sensibly. Check your pace, every second per mile run too fast at the beginning of the race, could mean minute a loss of minutes per kilometre at the end. Run at your own pace; avoid increases in speed and sprints in the last kilometre. If you are from abroad, you really should arrive in Danang at least 1 day in advance to adjust your pace in Danang weather.
After the finish get changed as quickly as possible