(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.
Hoang Anh Gia Lai (HAGL) have parted ways with Brazilian defender Jairo and midfielder Marciel as the V.League club continues a complete overhaul of its foreign player roster ahead of the 2026-2027 season.
Gia Lai has entered the 2026 Vietnam Xiangqi Federation Cup Championship and National Team Xiangqi Championship with a delegation comprising one coach and eight players, as nearly 180 athletes from 15 teams compete in the national tournament in northern Thai Nguyen province.
Gia Lai authorities are stepping up preparations for the 9th International Vietnamese Traditional Martial Arts Festival - Gia Lai 2026, which is set to bring together hundreds of martial artists from Vietnam and abroad.
Students studying both within and outside Gia Lai returned home during their summer break to represent their local communities at the 1st Gia Lai Sports Festival 2026, delivering standout performances in the Taekwondo competition while inspiring a new generation of martial arts practitioners.
Gia Lai's women's beach handball team began its campaign at the 2026 National Youth Beach Handball Championship with a 2-0 victory over Ho Chi Minh City on the tournament's opening day on July 3.
Fierce contests, technically accomplished performances and participation from some of most established martial arts schools made the boxing competitions at the Gia Lai Sports Festival and Gia Lai Youth Boxing Championship for clubs and dojos among the standout events of sporting calendar.
More than 580 athletes from across Gia Lai Province and beyond gathered on June 28 for the opening of the 2026 Gia Lai Provincial Badminton and Table Tennis Sports Festival and the 2026 Gia Lai Provincial Open Badminton Club Championship at the Gia Lai Provincial Sports Arena in Quy Nhon Ward.
Gia Lai province will host the inaugural “Conquering Pờ Yầu Peak” cross-country race on Sept. 27, 2026, as part of efforts to promote local tourism and establish a signature annual sporting event.
Argentina captain Lionel Messi became the all-time leading scorer in World Cup history after netting twice in a 2-0 victory over Austria, helping his side secure early qualification for the knockout stage of the 2026 World Cup.
Pleiku Ward secured first place in the overall standings at the 2026 Gia Lai Provincial Sports Festival Championship, held on June 21 at Nguyen Tat Thanh Square in Quy Nhon Ward.
Lionel Messi equaled Miroslav Klose's all-time World Cup scoring record after netting a hat-trick in Argentina's opening Group J match against Algeria at the 2026 World Cup, giving the defending champions a strong start to their campaign.
The Gia Lai Department of Culture, Sports and Tourism on June 16 officially opened the crossbow shooting, stilt racing and stick-pushing competitions as part of the first Gia Lai Provincial Sports Festival 2026, attracting more than 430 athletes from communes, wards and the Education sector.
Gia Lai’s karate team is stepping up preparations for the 10th National Sports Games in 2026, aiming to build on a series of strong performances that have re-established the province as one of Vietnam’s leading karate centers.
More than 600 golfers from across Vietnam are taking part in the FLC Pleiku Golf Tournament 2026 – Gathering of the Great Highlands, which opened on June 13 at FLC Golf Links Quy Nhon in Quy Nhon Dong Ward.
Gia Lai-born commentator Tô Nhật Minh will make his debut at the 2026 World Cup as part of Vietnam Television’s first-ever Southern-accented commentary team, marking a significant shift in the broadcaster’s approach to covering football’s biggest tournament.
Hoang Anh Gia Lai Group (HAGL) has committed to a three-year sponsorship agreement for Champasak HAGL Avenir FC, strengthening its presence in Laos through investments in football development and agriculture.
The Vietnam Taekwondo Federation will provide technological support and national-level referees for the taekwondo competition at the 1st Gia Lai Provincial Sports Festival in 2026, the federation announced on June 9.
The second Gia Lai Provincial Youth Kickboxing Championship is set to attract a strong field of competitors, with more than 20 clubs and martial arts schools from across the province registering for the 2026 event as preparations enter their final stages.
A cyclist from Gia Lai is using long-distance cycling journeys to connect communities, promote local tourism and share his love for Vietnam, turning every ride into an opportunity to showcase the country’s landscapes and cultural identity.
Hoang Anh Gia Lai secured their place in the V.League for next season after staging a remarkable comeback to defeat Hanoi FC 3-1 in Round 25 on home soil in Pleiku, guaranteeing safety with one match remaining.
The grassroots football movement in Đức Cơ commune is gaining momentum, providing young people with healthier recreational opportunities while strengthening community bonds and local cultural life.
A youth pickleball club in Gia Lai Province is rapidly gaining recognition for nurturing young talent and creating new opportunities for children passionate about one of Vietnam’s fastest-growing sports.
Gia Lai province is accelerating the digital transformation of traditional martial arts activities, aiming to preserve heritage values, modernize professional operations and improve long-term archival management.
Hoang Anh Gia Lai slipped closer to the relegation zone after suffering a 2-0 defeat to Hong Linh Ha Tinh in Round 23 of the 2025-2026 V.League at Pleiku Stadium on Sunday.
