How to train for summer marathons

Exercising in hot weather (heat training), supplementing enough water and salt, and equipping yourself with knowledge will help runners have a safe and effective race in the summer.

On June 11, VnExpress Marathon Sparkling Quy Nhon 2023 will take place. This is considered the opening race of VM's three summer races, along with VM Nha Trang (August 13) and VM Ha Long (September 10). Runners participating in these races will be immersed in the atmosphere of a marathon festival with over 10,000 people.

Competing in the summer in the sun and high temperatures is an exciting experience for many runners, but careful preparation is required early on to complete the race safely.

Heat training

According to Runner's World , instead of avoiding the heat, help your body adapt to it by spending time doing heat training. Heat training is an exercise that helps generate some physiological adaptations to summer weather.

Runners should do the exercise at least 5-7 days, if they have time, they can do it from 7-14 days in the sun, about 35 degrees Celsius, humidity above 50%. Each exercise session lasts at least 90 minutes with an intensity of about 50% VO2 max, can talk, and not get out of breath while running (running zone 2).

Runners use hats and scarves to avoid the sun when running VM Quy Nhon 2022. Photo: VM

Running coaches advise that, for this exercise to be effective, runners should practice it close to the race day, when they are in the taper phase. However, it is also important to take a few days off before the race.

Maintaining heat training for 3-6 days helps increase plasma volume, reducing heart rate during exercise. A reduced heart rate means the heart needs less effort to pump blood to the body, so we can maintain the same level of activity for longer.

Heat acclimatization for 5-10 days reduces salt loss, increases sweating sensitivity, and increases blood flow to the skin, which means an increased cooling effect on the body. These benefits can last for 10-28 days.

In addition to the above benefits, this exercise also helps increase performance by increasing oxygen to the muscles (increasing aerobic capacity). At the same time, it also helps increase the effectiveness of protecting the heart, maintaining electrolyte balance, saving glycogen to help train at higher intensity.

Replenish water, salt and nutrients

Summer makes the body sweat more, losing more water than usual even when not exercising. To keep the body in the best condition, runners need to ensure enough water, electrolytes and other groups of substances. If the training session lasts 45 minutes, runners need to supplement 480 - 580ml before running 2 hours. During the run, runners need to take in 150 - 300ml of water or electrolytes every 15 - 20 minutes. After training, runners need to supplement 450 - 700ml of water to compensate for the amount of water lost while running.

Pay attention to the color of your urine to see if you are getting enough water. If your urine is dark yellow or orange, it is a sign that you are dehydrated. Experts recommend that everyone try to keep their urine a nice, bright color.

Athletes receive water on the VM Ha Long track. Photo: VM

In addition, it is necessary to supplement adequate groups of substances such as zinc, magnesium, calcium, sodium, vitamins B, C... When exercising in hot weather, high temperatures, heart rate increases, blood becomes thicker, sweats more, these substances are also released. Meanwhile, vitamins and minerals all have the function of balancing fluid levels in the body, stabilizing blood pressure, and supporting nerve, muscle, and cardiovascular functions.

Experts recommend that the best way to get enough vitamins and minerals is to follow a healthy diet, avoiding processed foods and salty foods. During the run, runners can eat watermelon, bananas, drink electrolyte water to help replenish water, small amounts of sugar, and minerals.

[Add healthy foods. Photo: fitnescity — [Add healthy foods. Photo: *fitnescity*

Runners should note that they should not consume alcoholic beverages. When beer, wine or any alcoholic beverage is consumed, the liver works at full capacity, removing that amount of alcohol from the blood. Therefore, the liver temporarily loses the function of converting glucose into glycogen. This is the main source of energy reserves for the body. The newly absorbed glucose is converted into fat.

In addition, alcoholic beverages also have a diuretic effect, causing dehydration. Drinking a lot of beer and wine reduces the concentration of Testosterone in the blood. This is an important substance, developing the muscle system in both men and women.

Listen to your body when exercising

According to Associate Professor Eric Adkins - Wexner University, USA, it is difficult to determine when the body falls into a state of heat exhaustion. Depending on the person, there are different manifestations. "It can be simply feeling more tired than usual, more severe is headache, nausea, dizziness. The body quickly moves from a state of heat exhaustion to heatstroke," he said.

Some symptoms of heat exhaustion include increased heart rate, increased body temperature causing hot flashes, cramps... "When you see signs of instability in your body, you need to quickly find a cool place to escape the heat. You can go back to the car, turn on the air conditioner, find a grocery store or even a tree," Eric Adkins recommends. Then, rehydrate, cool down as soon as possible, apply cold compresses to areas with large arteries such as the armpits, groin, neck and fan to cool down, reduce body temperature.

Runners are sprayed with cooling water at VnExpress Marathon Ha Long 2022. Photo: VM

According to experts, if not noticed and prevented, heatstroke can be life-threatening. Because body temperature reaching 40 degrees Celsius or higher will cause permanent damage to the brain and other vital organs.

Thanh Lan

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