MANILA, Philippines - The "fun run" -- or a friendly race -- has become one of the country's popular forms of exercise and fund-raising activities.

From companies to non-profit organizations, more and more are conducting fun runs not only to keep their members in shape, but also to give them a chance to help those in need.

"Running is the simplest form of physical activity with minimal investment...All you need is a road, trail or any running surface, and a pair of shoes," running coach Rio de la Cruz, a veteran in organizing local race events, earlier told abs-cbnNEWS.com. (Read story here.)

He added, "Aside from the good reputation of the event and its organizers, it's the 'fun' and 'party' atmosphere of the event that seems to entice runners."

Numerous studies showed that running is among the best aerobic exercises for conditioning the heart and lungs. It therefore lowers the risk of heart problems and other stress-related illnesses.

On top of these, running helps lose weight, improves stamina and increases bone density, which helps prevent osteoporosis.

Although running seems like a simple task, de la Cruz stressed that one must first be prepared to hit the road to make the activity safe, healthy and fun. He suggested that beginner runners first have a health check, set a realistic goal and equip themselves with the proper gear.

For its part, local personal care company Apollo gave these tips to make any friendly race a fun activity:

Keep yourself hydrated

Eight glasses of water may be enough for your body's every day water supply, but it's a different matter when you start running.

Try to take in more water days before, during and after the race to replenish the fluids you lost while running.

Check your shoes

Make sure that your shoes are in good condition. If you have a new pair, don't use them in a long race without breaking them in first during a shorter running session.

Also, wear the proper socks to avoid getting blisters.

Check your outfit

Most race kits include singlets, or a garment that helps organizers identify you as a participant in their event.

Just like any new outfit, make sure that you wash the singlet before wearing it to avoid rashes and discomfort.

Relax the day before the race

You'll be needing all the energy you can get before the race, so avoid long walks the day before the event to keep your muscles relaxed. 

Don't overload yourself with carbs

Carbohydrates, such as pasta, rice and bread, are important to give you enough energy during the race. Don't overeat, however, as these may cause an upset stomach.

Try bringing a power bar during the race to give you added energy.

Pace yourself correctly

Getting ahead is important, but it's also vital to know your limits and pull back if you start to feel something wrong with your body. Consider the weather and the course terrain as well.

Set your mind

Free your mind of things other than the race so you won't get easily exhausted. You can also divide the distance into smaller sections that you can aim at other than the finish line to make the task seem easier.

Warm up and cool down

Do at least a 5- to 10-minute light aerobic exercise to warm up your muscles, then start stretching.

To cool down after the race, try walking around a bit.