HOW TO DO A LONG RUN UNDER THE DANANG SUN
Hot weather is a real challenge when you’re running in Danang, especially if you’re training abroad and not used to Vietnam climate. Excessive sweat loss causes dehydration, and the following heat conditions may occur: cramps, fainting, sunstroke, loss of muscular control, upset stomach, etc. Here are some tips that you may want to take note of for the Danang International Marathon.
Sweat can easily evaporate if clothing is made of light, breathable and loose fabric (e.g. running clothes). Wear light colors, 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 as well.
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 for the race.
Drink fluids regularly, even if you aren’t thirsty, but don’t drink too much. The loss of fluid and salts can spell disaster while running. Drinking water alone is not enough; the salt ratio will be out of balance and a shortage of sodium (common salt) will occur in the blood. Drink a lot, but don’t overdo it. Try and drink enough to where you lose no more than 2% of your bodyweight while running.
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 starting. During the run, use the water we provide for you along the race route to cool your body down. You are more likely to have problems as a result of overheating, than you are from dehydration. However, dehydration will cause you to overheat faster. Water should be poured on your body, and energy drinks should be poured 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 the salt in your energy drinks and diet.
Adjust your pace in warm weather, even if you are well trained
Start sensibly. Check your pace, every second per kilometer you run too fast at the beginning of the race could spell a loss of minutes per kilometer at the end. Run at your own pace, avoid increases in speed and sprints in the last kilometer. If you are from abroad, 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!