A RECENT TRAIL RUN WAS HELD IN Legazpi City in the vicinity of Mayon Volcano. For the second time, Mayon Trail Run International was organized to draw local and foreign runners.

The organizers made it more challenging this time.

Of the 250 runners, less than a hundred reached the cut-off time of four hours for the 21-km race.

Running on mountains, muddy roads and rivers is a lot more different than the usual road race. Aside from the physical and mental benefits one gets from trail running, you can also enjoy nature and other scenic places.

Don?t rush

At the start of every race, it is common to see participants running as fast as they can. Others can survive a road race by doing this strategy, but it?s different for trail running. One has to hold back a little, especially in the first part, for you will have to climb mountains, cross rivers and run on an uphill course throughout the race. This is how top racers survived the Mayon Trail Run?like Alquin Bolivar, who kept a steady pace throughout the race.

Train for uphill course

Read race materials and attend the briefing for important instructions, which is usually held the night before the race.

Aside from speed training and long runs, do hill training or simply climb the stairs or cross-train with a stepper machine. These activities which simulate hill running, will help improve one?s endurance in running uphill and downhill, river crossing and mountain climbing.

Gear up

According to Ellen Sampson, author of ?The Runner?s Sourcebook,? for every 20 minutes of running, one can lose between six and 12 ounces of fluids. So for every race you join, never expect a water station every 15 minutes.

A 21-km trail run is different from the half-kilometer road race, so anticipate the worst things. Organizers might run out of water, or the next water station might be available after 30 to 45 minutes. Bring a hydration pack; don?t worry about the discomfort of carrying extra weight because it will always save your whole run.

Also, buy good quality trail running shoes. Wear a running cap and put on sunblock, since trail running will finish longer than a road race and you will be more exposed to heat.

Finish what you started

Like any runner who crosses the finish line, believe that you can finish a race, unless it?s necessary to quit.

Relax

After finishing the Mayon Train Run International, our group went to Misibis Bay in Caragay Island, Albay, to treat ourselves to Bicol delicacies. We also had a relaxing and pain-relieving massage.

All trail run finishers were given the 900-gram finisher?s medal made from volcanic debris carved by artist Rolando Binaday.

Keeping souvenirs and medals from race organizers is one way to motivate participants. This will always remind one of his toughness as a trail runner.

E-mail the author at mitchfelipe@gmail.com.