03 ESSENTIAL CONSIDERATIONS:
PHYSICAL CONDITIONING, NUTRITION & MEDICAL SCREENING FOR RUNNERS TO CROSS THE FINISH LINE

Running is an activity that requires not only endurance but also good preparation to avoid injuries and maintain health. Preparing for a marathon is not only physical training but also a comprehensive journey of caring for the body.

Dr. Doan Thi Kim Oanh, Specialist Level II, Head of the Outpatient – Emergency Department, Sante Hospital, shared professional guidelines to help runners prepare best before the running race. From a scientific diet and proper physical conditioning to comprehensive health screening, every preparatory step helps you feel confident and safe on the journey to conquering the race.

1. Dietary regimen

To "provide adequate energy" prior to the race, a balanced nutritional regimen plays a pivotal role. Ensure comprehensive replenishment of energy and vital nutrients: 

• Carbohydrates as your essential companion: This serves as the primary fuel source for your muscles. You should consume brown rice, whole-wheat bread, or oats with a moderate GI (Glycemic Index) to maintain enduring energy.

• Protein – The key to recovery: Your muscles need protein to rebuild and grow. Choose protein-rich foods such as eggs, salmon, poultry (white meat), and soybeans.

• Healthy fats: Unsaturated fats from avocados, olive oil, sunflower oil, and nuts help the body absorb essential vitamins. A small amount of saturated fat is also necessary.

• Hydration and electrolytes: Dehydration causes rapid loss of stamina. Do not forget to drink adequate water and replenish electrolytes, especially in the days leading up to the race.

• Vitamins and trace elements: Leafy greens, root vegetables, and fruits provide an abundant supply of physiological vitamins and trace elements that catalyze energy-synthesizing metabolic reactions within the body.

2. Physical health care

Alongside a proper diet, physical training is also extremely important; this not only helps you run faster and enhances endurance, but also reduces the risk of injury.

• Build physical endurance: Set clear targets for endurance runs, focusing on improving pace and running distance. Combine these with exercises such as light weight training or cardio to sustain comprehensive strength.

• Adequate sleep – comprehensive recovery: The body requires restful downtime to recover and regenerate energy. Sleeping 7–8 hours each night ensures optimal readiness for every challenge.

• Stress reduction: Psychological stress diminishes running performance and elevates injury risk. Meditation, yoga, or simple deep-breathing exercises will foster calm and effectively alleviate stress.

3. Medical check-up steps prior to participating in a running race

A medical check-up is an indispensable step to ensure that you can safely participate in a running race and maintain your health before, during, and after the event; it is recommended to consult a physician and undergo medical evaluation for the following items:

• Cardiovascular check-up: The heart is your “engine” driving every stride; undergo an ECG and echocardiogram to ensure optimal cardiovascular vitality.

• Pulmonary ventilation test: Undergo evaluation to ensure your lungs can supply adequate oxygen to the body during long-distance runs, especially for individuals with a history of respiratory conditions,

• Musculoskeletal assessment: Running requires harmonious coordination among articulating joints—including the knees, hips, and spine—to cross the finish line safely. A physician can evaluate joint flexibility and endurance to help prevent injuries.

• Basic blood panel: Evaluating blood glucose, lipid profiles, liver and renal functions, serum electrolytes, and other essential parameters helps determine whether your body is in peak health to undertake an energy-intensive journey demanding heightened organ activity—especially the heart (increased cardiac output, elevated heart rate) and lungs (increased respiration, elevated ventilation)…

Safety standards for athletes are ensured not only through training regimens but also through proper nutrition and essential medical examinations at healthcare facilities. This comprehensive preparation not only enhances confidence but also safeguards long-term health and ensures that every race is a rewarding experience.
Sante Hospital proud to be the healthcare sponsor for the Strong Vietnam running race, accompanying thousands of athletes on their journey to conquer endurance and enhance health. With an experienced team of doctors and comprehensive healthcare services, Sante is committed to bringing peace of mind and the best support so that all runners and the entire crew can participate in and complete the race safely and effectively.