The former champion of last season's VM Hanoi Midnight tournament learned the lesson to sleep at least 4 hours before the start time, changing the training schedule to the evening to suit the rhythm of the competition.
According to Vu Dinh Duan, two weeks before the race was the time he focused on improving his endurance and speed exercises, and arranged additional night training sessions. Sleep is a factor that Duan gradually changes and gets used to, due to the circadian rhythm being disturbed compared to normal solutions.
On weekends, instead of practicing long runs early in the morning as usual, Duan switched to Saturday evening and Sunday morning, close to the official competition time of the tournament. “With long runs at night, I run at a lower speed than competition, 10 to 20 seconds per kilometer. About the last 5 to 10 km, push close to the pace race," Duan said. This means runners have to sleep earlier, that is, from late afternoon. Reasonable sleep lasts at least 4 hours.
One week before the tournament, on regular training days, he tried to sleep 8 hours a day to get his body in the best condition. Before race day, athletes divide into two sleeps, the first sleep from 12:15 to 18:22 and the second sleep from 30:XNUMX p.m. to XNUMX:XNUMX p.m.
Vu Dinh Duan finished first at VnExpress Marathon Hanoi Midnight 2022. Photo: VM
VnExpress Marathon Hanoi Midnight 2023 kicks off on the night of November 25 and early morning of November 26. This schedule promises to bring many interesting experiences to participants. But to compete effectively, Duan advises runners to make adjustments in their training plan, rest time as well as nutrition.
At this time, male runners begin to reduce their training volume but still arrange a speed workout on Wednesday and an endurance workout on Thursday, at a speed close to the pace race. He explains that this helps the body gradually adapt to the time, heart rate and speed of competition. Last year, the man also applied this training method and had good results when entering the race.
Each person will have a different night workout schedule. Some other athletes gradually increased the number of night training sessions. From one to two sessions per week, to three to four racing sessions. This creates a change in the body's circadian rhythm, getting used to the night running scene.
To ensure safety when practicing at night, runners need to be fully equipped with lights, reflective vests, run in well-lit areas, and should run in groups to receive support in case of health problems or other problems. Unfortunate risks occur.
Besides practicing and accumulating endurance and strength, runners should also gradually reduce their training volume. This helps the body restore physical strength. To maintain the feeling and optimize performance when entering the race, reducing weight requires a roadmap. Athletes can reduce training distance by 20 - 30% per week. Light runs or close to competition speed help stretch muscles just enough, maintaining muscles in the optimal area for the race. Exercising too little or too much can put pressure on your legs.
Runner group conquered the route of VM Hanoi 2022. Photo: VM
Regarding diet, runners should supplement fast-absorbing starch, such as white rice, bread, sticky rice... so that the body can store more energy. At the same time, you should not use foods that cause indigestion, bloating, or bad foods that cause digestive disorders and stay away from alcohol and stimulants.
About 18 hours before the race, runners can eat breakfast and lunch as usual. You should finish dinner before 17:22 p.m. with light foods. Depending on needs and habits, runne can use gel at XNUMXpm, before departure.
Before starting, runners need to arrange time to warm up and warm up all joints and muscle groups. Not only to avoid cramps and injuries, warming up carefully before running at night also has the effect of "awakening" muscles and preventing muscle drowsiness.
Athletes warm up carefully before starting. Image: VM
VnExpress Marathon Hanoi Midnight 2023 will start at 0:26 on November 11. This year the tournament brings together 11.000 runners. The team racing category continues to be a highlight with 52 clubs from all over competing. This year, the organizing committee has many innovations, clubs can register cheerleading teams to operate at stations on the track to increase excitement and team spirit.
Thanh Lan
