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06/11/2023 - 15:50

Amidst the multitude of warm-up tips and drills available on YouTube and various websites, runners often find themselves puzzled and uncertain about which approach to choose.

The complexity of warm-up routines can be overwhelming, leading to confusion. How long should a warm-up last? What are static and dynamic warm-ups?


Basically, a comprehensive warm-up routine typically takes around 20–30 minutes. It involves mobilizing joints and performing both static and dynamic warm-up exercises, followed by a light jog.
Each runner should pick out a warm-up routine that suits their individual needs. It's advisable to vary the routine to prevent monotony, which can deter motivation for warm-ups. Athletes can start by warming up their joint system, moving from the neck, shoulders, back of the neck, arms, waist, hips, knees, and ankles. Subsequently, athletes can engage in exercises that enhance flexibility, or, in other words, exercises that increase the range of motion of joints. This, in turn, improves overall mobility and running efficiency while reducing the risk of injuries.
Dr. Nicholas Romanov's book "Pose Method of Running" provides valuable insights into exercises that enhance flexibility.
Afterwards, engage in a series of dynamic warm-up exercises, incorporating bursts of acceleration, for 10–15 minutes. These could include small steps, high knees, butt-kicker runs, and leg extensions.
Finally, conclude the warm-up routine with a gentle jog for 5–10 minutes before transitioning to the main workout. This ensures effectiveness and minimizes the risk of cumulative injuries during the run.
Halong Bay Heritage Marathon 2023 wish you progress, safety, and a sustained passion for running.


The Halong Bay Heritage Marathon running track is certified by the World Athletics and the Association of International Marathons and Distance Races. The race is part of the official competition system of the Vietnam Sports Administration and the Vietnam Athletics Federation. The marathon has joined the Age Group Ranking System of Abbott World Marathon Majors since 2022.


Race Date: November 19, 2023

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The Heritage Race system, organized annually by DHA Vietnam, comprises the Hanoi Marathon - Heritage Race in October, the Halong Bay Heritage Marathon in November and the Can Tho Marathon - A Heritage Race in December.

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