You have registered for Manulife Danang International Marathon and got weeks ahead until the day of event. What do you need to do now while counting down? Let’s get ready with some effective training tips for the race!
Music playlist for training:
Need a boost when training for the big run? We think an inspirational workout playlist can be a perfect motivation for you. Here is a Spotify playlist that we have compiled for all of you runners out there. Go check it out!
1. Why Am I Not Losing Weight With Running?
Many people start running to lose weight but some find out that they don't lose weight, some even gain weight or lose a few pounds and stop.
What could be the reasons for this?
Too Many Calories
You may be hungrier than you were before you started running, and you're eating more calories than you realize.
Try spreading out your calories throughout the day into 5 or 6 small meals so you don't get ravenous and overeat.
And make sure you're snacking on healthy foods, not junk food, which can trigger hunger.
2. 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.
3. Way to half marathon: Dare to challenge, achieve your goal (How to upgrade from 10K to 21K)
You've done a 5K or a 10K and you're ready to race a half marathon, try this 12-week advanced beginner half marathon schedule (see chart below).
This schedule is geared toward runners who can run 6.4K comfortably and can run 4 to 5 days per week.
Mondays and Fridays are usually rest days. Don't ignore rest days -- they're important to your recovery and injury prevention efforts. Your muscles build and repair themselves during your rest days.
4. Keeping yourself hydrated when running
Whether it's a 5K, 10K, half or full marathon, hydration is KEY to a successful and safe run during the race.
- Drink plenty of water throughout training, but especially the week leading up to the race.
- Avoid sugary drinks, alcohol and desserts the weekend of the race as they will dehydrate you.
- Load up on fruits and veggies, along with your complex carbs, on the days leading up to the race. You can find them in any fresh market or supermarket in Vietnam.
- Get water at every water stop (or at least every other stop).
If you want the sports drink (which you should if the temperatures are 70 or higher), switch at every other station.