(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.
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