Note for runner to have PR for Hanoi night run
The MetaSports Marathon Hanoi Midnight 2022 running track is considered to be quite flat and beautiful. Forecast the time of the cool weather race. That is considered a favorable condition for athletes, especially those who aim to have PR. However, these very things also make many running legs subjective. Here are the tips of the group of runners who have experienced the road before the official competition day for runners participating in the Hanoi night run.
The first thing a runner has to determine his own capacity to choose the right pacer. "If I'm at sub4:15 FM, I shouldn't follow sub4, because the 15-minute gap is huge. No matter how excited I get into the tournament, it's easy to fail because I'm too exhausted," said runner Dinh Linh - who has raced many prizes. marathon in the world said. In addition, he also advises that, when choosing a starting position, you should stand right behind, not to lose track of the driver.
According to Mr. Linh, if the target FM sub3:50, in the first 5km, you should follow the "train" sub4, from km 10 to km 15, you can surpass this group. Similarly, if you plan to run 4 hours, you can follow sub4:10 at the beginning. "Do not overtake the driver before km 10, at least you must go with them to 10km for them to keep their pace," emphasized runner Dinh Linh.
From practical experience, Mr. Nguyen Xuan Ha, the pacer of the tournament, noted that he only surpassed those who led from km 32 onwards if he wanted to have a PR (personal record). Because a marathon only really starts from the 28th to the 33rd kilometer. Before that, no matter how fast you run, it does not reflect the results at the finish line. He reminded, runners need to listen to their bodies. "You have to have strength to get up to continue the rest," Ha advised.
Running with a runner is an important tactic if a runner wants to reach their goal. On the track, they will cover the wind, control the pace, help the legs run not too excited and cheer up the spirit, not be discouraged.
According to the official match day forecast of the Hanoi night run, the weather is cool. Therefore, the amount of water in the body is less, the runner feels stronger when running, easily setting a personal record. This makes many people subjective, on the run, they do not drink enough water because they are not thirsty.
"Even if the weather is cool, if you're not thirsty, it's still very important to keep drinking water. From 3 to 5 km you have to drink it once," emphasized pacer Ha Thi Thanh Huyen. According to her, to the water station, even a small sip must drink. In the BTC tournaments, there is a calculation, to the distance how many runners need water. Therefore, the running pins try to take advantage when reaching the watering stations
The technique of getting water and drinking water is also a factor that directly affects the performance of athletes, especially those who set breakthrough goals. "Don't stop completely to drink water. Near the station, slow down to get water and go. Stopping makes your legs and body require you to rest, it's very difficult to regain your pace," advises Thanh Huyen.
For those who stick to the pacer to reach the goal, Dinh Linh advises to be proactive in refueling. The speeding people run well, from 2 to 3 stations they only get water once. However, for inexperienced runners, with a lower physical background, every station takes water. In order to save time and not lose track of them, when seeing the water station from afar, the running legs must actively accelerate and get over to get water. When the pacer arrives, continue to follow them.
In addition, the running legs observe when the pacer is loaded with salt and gel, from which to refer and supplement in accordance with the body's needs.
After the test run not long ago, the runners assessed that the VM Hanoi Midnight route was quite beautiful and flat. There are narrow, gently sloping tracks that are an interesting challenge for runners. However, those are also the parts that make it difficult for athletes to break up and lose their rhythm. To have an effective race, runners need to pay attention to the technique of running on steep roads, narrow roads with many people.
"The section from Thanh Nien Street to Pho Duc Chinh is a bit steep. Come here, you should pay attention to the steep running technique, small steps, slow movement. To compensate for the flat sections later," noted runner Nguyen Xuan Ha.
A section of Truc Bach road is quite narrow, in order to keep pace, runner Thanh Huyen offers a solution to speed up the pace in open spaces. Crowded sections, follow the pacer, they will help the runner clear the road. "If the target is 21km, sub2:15, but when you see a 'train' at 2, try to follow them to get through crowded places," Huyen shared. She emphasized, should only follow in the crowded distance, then reduce the rhythm to the right capacity. Do not let your heart rate increase, too much will ruin the strategy.
In addition, at night, the concentration of oxygen in the air is lower than during the day, runners need to pay attention to breathing and foot rate. "Running is anaerobic. Try to breathe evenly, run straight, beat the rhythm of your arms and legs to keep the pace, low oxygen will not affect the body much," said Xuan Ha.
MetaSports Marathon Hanoi Midnight 2022 will take place on the night of November 26 and early morning of November 27. The tournament was organized by MetaSports newspaper in collaboration with the Hanoi People's Committee, attracting more than 10,000 domestic and international athletes to participate. Aqua Vietnam is the main sponsor of the tournament.
