(GLO) – From breathing techniques and nutrition to competition mindset, coach Hồ Ngọc Sơn has shared valuable knowledge and experience with runners ahead of the Gia Lai City Trail 2025 race.
Runners participating in the Gia Lai City Trail can admire breathtaking scenery along the race route. Photo: Gia Lai City Trail
The third season of the “Gia Lai City Trail 2025 – Dream of the Great Forest” will officially start at the Bien Ho Scenic Relic Site in Bien Ho Commune, Gia Lai Province.
Renowned for its breathtaking route, the event takes runners through some of Gia Lai’s most picturesque landmarks, including Bien Ho (T’Nung Lake), the century-old pine avenue, and the majestic Chư Đang Ya volcano, glowing in golden wild sunflowers.
To help runners conquer the course and enjoy Gia Lai’s finest season, trail running coach Hồ Ngọc Sơn shares his expert guidance on preparation, pacing, nutrition, and recovery.
What should runners focus on in the days leading up to the race?
In terms of nutrition, runners should increase carbohydrate intake before race day. Carbohydrates serve as the primary energy source, enhancing endurance during high-intensity activity.
In the two days before the race, reduce fiber intake to avoid digestive discomfort while running.
Coach Hồ Ngọc Sơn discussing with trainees during a training session. Photo: Provided by subject
Training should follow four main phases: Base, Build, Peak, and Taper. As this is taper week, focus on light workouts.
For supplementary sessions, 21 km and 42 km runners can train 20–30 minutes at target pace, while 5 km and 10 km participants should do 3–5 minute repeats at race pace.
Avoid heavy training this week, as it can lead to depleted energy, early fatigue, or cramps on race day.
Gia Lai mornings are typically cold. Runners should warm up in a jacket and long pants, removing them before the start. Those sensitive to cold may wear long socks, gloves, a multifunctional neck scarf, or a hat to stay warm.
Coach Hồ Ngọc Sơn instructs runners on warm-up exercises before a training session. Photo: Provided by subject
What are the key nutrition tips during the race, especially for 21 km and 42 km runners?
Coach Ngọc Sơn’s typical race kit for trail events. Photo: Provided by subject
Nutrition plays a decisive role in long-distance trail running.
For 42 km, runners should prepare five energy gels (to be taken at kilometers 7, 14, 21, 28, and 35), four salt tablets (one per hour), and one CrampFix sachet to prevent cramps—use from kilometer 30 if muscle twitching occurs.
For 21 km, prepare three energy gels (at kilometers 4, 10, and 16), three salt tablets, and one CrampFix sachet, ideally from kilometer 14.
Always use gels tested in training to avoid stomach discomfort that can impair performance.
How can new runners manage pace and breathing to avoid early fatigue?
Beginners often misjudge distance and pace. Focus on three principles:
Start slow. Don’t follow the crowd, run at a pace where you can comfortably converse.
Control breathing. Use a 2-2 or 2-3 rhythm (inhale for two steps, exhale for two or three).
Stay hydrated. Never skip a water station.
Trail routes often have steep sections. How can runners reduce the risk of cramps, and what should they do if cramps occur?
The Gia Lai City Trail course features many steep sections. Photo: Gia Lai City Trail
Cramps result mainly from muscle overload and electrolyte imbalance.
When cramps strike, stretch the affected muscle immediately, then gently tap the area to boost blood flow and relieve tension. If you notice early signs of cramping, use a CrampFix sachet as advised.
Cramps can also stem from inadequate training. Runners should follow a structured program well before race day to allow muscles time to adapt and build endurance.
How should runners decide whether to push through fatigue or stop for safety?
You can push through if:
* You’re within 4 km of the finish line,
* Only experiencing mild muscle tightness,
*Not dizzy or severely fatigued,
*Still within the race’s time limit.
You should stop if you experience stomach pain, open wounds, severe cramps, sprains, dizziness, or repeated falls.
Ultimately, listen to your body, your health matters more than any finish line. Running sustainably ensures longevity in the sport.
What are the best recovery practices after finishing the race?
Follow these seven key principles for faster recovery:
Runners receive muscle-relaxing massages after finishing. Photo: Gia Lai City Trail
* Stretch all major muscles post-race.
*Eat within 30 minutes of finishing to aid recovery.
*Consider protein supplements.
*Hydrate with 3–4 liters of water per day.
* Sleep deeply for 8–10 hours.
Light activity such as swimming or jogging two days after the race.
Physiotherapy massage after three days to restore muscle health.
· Entry fees for the Gia Lai City Trail range from ₫700,000–₫1,300,000 (US$28–$52) depending on distance categories.
Thank you for your valuable advice to runners!
Hồ Ngọc Sơn (born 2001) graduated with a degree in Physical Education from Ho Chi Minh City University of Sports.
He currently works for Skechers Vietnam Co., Ltd. as a coach and pacer. He is also the founder of the Truyền Lửa Running Sports Fund, which has been active since July 2023.
Hồ Ngọc Sơn receives the Top 7 Community Coach award at the Vietnam Running Awards 2024. Photo: Provided by subject
Hồ Ngọc Sơn has participated in numerous domestic and international races, including the Standard Chartered Singapore Marathon 2023, Amazing Thailand Marathon 2024, Malaysia Marathon 2025, PRENN TRAIL SUMMIT 2024, and Măng Đen Ultra Trail 2025, among others.
He has achieved a top 3 finish in his age group for the 100 km distance at the Vietnam Ultra Run. In 2025, he was named among the Top 7 Community Coaches at the Vietnam Running Awards 2024.
Gia Lai secured five additional places in the finals of the 2026 National Billiards & Snooker Club Championship following the conclusion of the first round on April 18 in Ho Chi Minh City.
The taekwondo movement in Gia Lai Province has expanded rapidly in recent years, with growing participation, strong grassroots development, and notable achievements at national and regional competitions.
The coastal city of Quy Nhon hosted its inaugural stand-up paddleboarding (SUP) race on Saturday, drawing participants from across Vietnam and abroad in a bid to promote marine sports and sustainable tourism.
A community running event commemorating the Hung Kings will take place in An Phú Ward on April 25, as local authorities seek to promote cultural heritage and community engagement.
Gia Lai Province will host the 15th National Traditional Martial Arts Clubs Championship from July 26 to August 5, 2026, under regulations issued by the Vietnam Traditional Martial Arts Federation (VNVF).
Cyclists competing in the 2026 Ho Chi Minh City Television Cup completed Stage 12 on April 15, finishing a demanding 178km route from Cam Thanh Ward in Quang Ngai to Quy Nhon Ward in Gia Lai at around midday.
A 13-year-old Vietnamese martial artist has made an impressive international debut, winning one gold and two silver medals at the 2026 Kickboxing World Cup in Thailand.
A traditional martial arts tournament featuring 45 athletes officially opened on April 14, marking a key event in the 1st Tuy Phuoc Commune Sports Festival 2026.
Community running events in Vietnam’s Central Highlands province of Gia Lai are increasingly combining sport with social impact, raising funds for disadvantaged families while promoting healthier and greener lifestyles.
Gia Lai’s sports sector is undergoing a broad transformation, underpinned by a growing grassroots movement and reinforced by rising achievements at national, regional and international competitions.
A women’s football tournament in Vietnam’s Central Highlands has drawn international attention for combining competitive sport with a vibrant celebration of ethnic diversity and cultural identity.
Gia Lai Province will host the 2026 International Youth Football Festival from May 11 to May 17, bringing together 12 U14 teams from Vietnam and overseas, according to a newly issued provincial plan.
The 2026 Gia Lai Provincial Open Cycling Club Championship is set to take place on March 28-29, bringing together 85 riders from nine clubs in a competition expected to deliver closely contested races.
Eighteen-year-old martial artist Trần Nguyễn Bảo Ngọc has been named one of 15 recipients of the 2025 Ngô Mây Award, marking a significant milestone in a career defined by discipline and international success.
Authorities in Ia Ly commune in Vietnam’s Gia Lai province will hold a companion running event on March 22, offering participants a chance to explore the natural landscapes and cultural heritage of Kép village.
Goalkeeper Tran Trung Kien has received his first call-up to the Vietnam national football team, his club Hoang Anh Gia Lai announced on the morning of March 12.
Vietnamese striker Nguyễn Đình Bắc has been nominated in two individual categories at the 2026 Devotion Awards, underscoring a strong showing for the country’s football sector across this year’s shortlist.
Trekking is rapidly gaining popularity among young people in Vietnam’s Central Highlands, with increasing numbers joining hiking trips through forests and mountains in Gia Lai province, particularly on weekends and during the dry season.
Vietnam’s leading Muay fighters delivered a series of dramatic and high-level bouts at the 2026 National Muay Club Championship in Pleiku, drawing large crowds and showcasing the country’s top martial arts talent.
Lộc Thị Phương Anh, an amateur runner from Quy Nhơn Nam ward in central Vietnam, has emerged as a standout figure in the country’s trail running community after finishing second in the 250 km category at the Prenn Trail Summit 2025 in Lâm Đồng.
Hoang Anh Gia Lai suffered a 0–1 home defeat to Ho Chi Minh City Police on Saturday in the 2025–2026 V.League, after failing to capitalize on early chances at Pleiku Stadium.
The organizing committee of the Gia Lai City Trail 2026 has unveiled the official race routes ahead of bib registration opening on March 12, outlining five distances designed to take runners through the landscapes and cultural setting of Vietnam’s Central Highlands.
Nearly 400 fighters from 41 muay clubs across Vietnam gathered in Gia Lai Province on Tuesday for the opening of the 2026 National Muay Club Championship, marking the first major sporting event in the province’s National Tourism Year 2026 programme.
