JULY NEWSLETTER
1. THE WARM-UP:
Training trends in extreme weather
The summer of 2026 has brought record-breaking heatwaves to many countries around the world. Extreme heat has not only disrupted daily life but has also forced numerous outdoor sporting events to adjust their plans. According to France24, the Hamburg Half Marathon and several other outdoor sporting events across Europe were forced to consider shortening race distances, postponing events, or even canceling them due to soaring temperatures. This serves as an important reminder that, alongside fitness and technique, understanding and preparing for extreme weather conditions has become an essential part of training and racing safely.
Europe is experiencing widespread heatwaves. Photo credit: Severe Weather Europe.
For Vietnam's running community, hot weather is more than just an obstacle; it is a physical challenge. Throughout the summer, Sunrise Events Vietnam is committed to supporting the community by sharing trusted knowledge and practical guidance to help you train safely, protect your health, and maintain your performance in the heat.
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2. TRAINING LAB
How Can You Optimize Your Pace During Record-Breaking Heat?
When the temperature rises above 12°C, adjust your pace instead of trying to maintain your target speed. As a general recommendation, reduce your pace by at least 2% for every additional 5°C increase in temperature. In hot conditions, listen to your body rather than relying solely on your watch, as more blood is redirected to the skin to cool the body instead of supplying the working muscles.
To train safely in the heat, consider the following recommendations from the American College of Sports Medicine (ACSM):
Build a strong aerobic foundation: A solid aerobic base helps your body adapt more effectively to hot conditions during exercise.
Give your body time to adapt: When you first begin training in the heat, reduce both the intensity and duration of your workouts. According to ACSM, the body typically needs 10–14 days of consistent training to adapt to a hotter environment gradually.
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3. GEAR & FUEL
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4. RECOVERY ZONE
How does sleep quality affect muscle recovery during summer training?
High-intensity workouts, especially in hot conditions, can increase the body's stress response, including the release of hormones such as cortisol. At the same time, if your body struggles to cool down after exercise, both your sleep quality and recovery may be affected.According to Sleep Foundation, keeping your bedroom temperature between 15.6°C and 20°C can help promote a more comfortable night's sleep. In addition, magnesium supplementation may help improve sleep quality while also acting as a natural muscle relaxant, reducing the risk of cramps, muscle spasms, and post-workout muscle soreness.
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5. COMMUNITY HUB:
Journey towards december
The journey toward the 9th Edition of the Techcombank Ho Chi Minh City International Marathon is getting closer, and registration is now open for all race distances. As you continue following a structured training plan throughout the summer, don't miss our July community activity for a chance to win a complimentary race BIB:
Techcombank Ho Chi Minh City International Marathon: More details here.
Techcombank Hanoi International Marathon: More details here.
Share the running achievement you're most proud of from the first half of 2026 to inspire the community. The activity is open until July 31, 2026. Let's keep the momentum going, stay motivated for the journey ahead, and get ready to become your “greater” version.
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