By JOSEPH WILSON

BARCELONA, Spain (AP) — Hikers navigating rugged terrain may have noticed more people speeding along the same trail while leaping over rocks and roots like two-legged mountain goats.

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Trail running has exploded in popularity in recent years. The sport encompasses everything from off-road jogs on unpaved coastal paths to alpine ultra-marathons. Extreme versions are known as mountain running, which involves moving and sometimes scrambling uphill on varied surfaces, and sky running, which is done with even steeper inclines at altitudes above 6,562 feet.

Few elite athletes have done more to bring long-distance running in the wilderness to the mainstream than Kilian Jornet. The star Spanish mountain athlete from the Catalan Pyrenees holds numerous world records in both trail running and ski mountaineering. He is a four-time winner of Europe’s Ultra-Trail du Mont-Blanc, an ultramarathon that includes 32,808-foot elevation gain over 105 miles, and a five-time winner of the Hardrock Hundred, a similarly grueling endurance race in Colorado.

Jornet, 38, completed his most recent feat in early October: climbing 72 of the 14,000-foot mountains in the American West in 31 days while traveling from peak to peak only by foot or bicycle. But he says anyone can start trail running as long as they respect their natural surroundings and use common sense to stay safe.

Jornet shared his tips for beginners in an interview with The Associated Press. The interview was conducted via email because he and his wife were caring for a new baby at their home in Norway. Answers were edited for length.

AP: What is the most important advice for someone who wants to start trail running?

Jornet: Don’t rush and enjoy it. Enjoy nature and the landscape, and gradually adapt your body to the terrain, the effort and the environment. You might start walking, then add short running sections. Choose easy trails, and focus on feeling good and safe.

AP: What is the most common mistake new trail runners make?

Jornet: Trying to go too far or too fast too early. The body needs time to adjust to elevation, technical terrain and impact. People also often underestimate weather changes or overestimate their energy. Don’t take athletes like me as an example! I’ve been trying every day for more than 30 years so my body is adapted to it, but if you’re starting it might be completely different.

AP: What would be a good distance and difficulty level for beginners?

Jornet: A 1.8-3.1-mile loop with gentle elevation and wide, non-technical trails. If you finish feeling you could continue, that’s a great sign of healthy progression. Two or three times a week is enough at the beginning. Mix walking and running. Focus on enjoyment more than volume.

AP: Should you already be a good runner before trying trail running?

Jornet: No. Road running can help, but it’s not a prerequisite. Trail running also requires other things like balance, coordination, and terrain awareness, all of which you can learn once you start.

AP: How is it different from running on a road or track in terms of safety?

Jornet: The terrain is more unpredictable (rocks, roots, mud) so you need more attention and stability. Weather changes faster in the mountains and help can be farther away, so you need to be prepared.

AP: Is it a sport for everyone or a specialist sport with risks?

Jornet: It’s for everyone, but it requires responsibility. You can choose routes that match your ability, from very easy to very technical. Always follow some basic safety (Let your loved ones know where you go, etc.), respect your limits and progress gradually. And don’t forget to enjoy!

AP: Is it critical to run with someone else?

Jornet: Not critical, but helpful for beginners. Running alone can be wonderful, if you’re prepared. Whether alone or not, always tell someone your route and estimated return time.

AP: What should you do before setting off?

Jornet: Plan your route, check the weather, tell someone where you’re going, and know how to contact local emergency services. In many mountain regions, specialized rescue teams exist, and knowing how to reach them is important. You can also consider using apps that have tracking so your loved ones know where you are.

AP: What equipment should you carry?

Jornet: Try to carry only what you need: proper shoes, a light jacket, water, food, and basic safety gear. I always carry my phone with enough battery, and if I plan a longer activity I would carry a jacket to protect me from the weather. For beginners, it might also be interesting to get a small first-aid kit and a thermal blanket. Hydration depends on heat and distance. I usually carry water and simple, quick-energy foods like gels, nuts, dried fruits or bars. Eat and drink consistently, small amounts often.

AP: Which other sports combine well with trail running?

Jornet: Hiking, skiing, cycling, climbing — anything that builds endurance or strength with low impact. Cross-training helps prevent injuries. You can also add some gym exercises to improve strength, flexibility and balance.

AP: When should a new trail runner enter a competition?

Jornet: When running feels natural and you can complete your usual routes comfortably. A short 5–10 km race is a great first step. It should feel exciting, not stressful.

AP: Do you have a recommended age limit for starting trail running?

Jornet: Not really. Kids can start by hiking and exploring trails. Adults can start at almost any age, if they adjust intensity. In any case, the important part is to enjoy the process.

AP: How much has the sport grown since you started?

Jornet: The growth has been huge. When I was younger, it was rare to meet people in the mountains — they told me I was crazy! Now it’s way more common, and the sport has boomed. To me, it’s great to see more people out there enjoying the mountains, but it must be with respect for the environment and taking care of it.

AP: Are there sometimes too many people on the trails?

Jornet: Some trails can get crowded, especially near popular spots and in the summer. I prefer solitude and being alone in the mountains, so I tend to choose places more remote.

AP: Have you seen trail runners pollute the environment? How can they avoid this?

Jornet: Yes, unfortunately: litter, noise or damage to fragile areas. New runners should remember that nature is a living place and we need to take care of it. Stay on marked trails if you can, leave no trace, respect wildlife and be nice to other people you encounter in the mountains.

The beauty of trail running isn’t in speed but in discovering landscapes, learning about yourself, and feeling connected to nature.

Follow AP’s Be Well coverage, focusing on all aspects of wellness, at https://apnews.com/hub/be-well

By KONSTANTIN TOROPIN, Associated Press

WASHINGTON (AP) — A U.S. official says U.S. forces have boarded a Venezuela-linked sanctioned oil tanker in North Atlantic after pursuing it for weeks. The official spoke to The Associated Press on Wednesday the condition of anonymity to discuss sensitive military operations.

The U.S. had been pursuing the tanker since last month after it tried to evade a U.S. blockade around Venezuela.

The ship was sanctioned by the U.S. in 2024 for allegedly smuggling cargo for a company linked to Lebanese militant group Hezbollah. The U.S. Coast Guard attempted to board it in the Caribbean in December as it headed for Venezuela, which the Trump administration has placed under naval blockade. The ship refused boarding and headed across the Atlantic.

By JIM GOMEZ, Associated Press

MANILA, Philippines (AP) — A series of mild eruptions at the most active volcano in the Philippines has prompted the evacuation of nearly 3,000 villagers in a permanent danger zone on its foothills, officials said Wednesday.

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Authorities raised the 5-step alert around Mayon Volcano in the northeastern province of Albay to level 3 on Tuesday after detecting intermittent rockfalls, some as big as cars, from its peak crater in recent days along with deadly pyroclastic flows — a fast-moving avalanche of super-hot rock fragments, ash and gas.

Alert level 5 would indicate a major explosive eruption, often with violent ejections of ash and debris and widespread ashfall, is underway.

“This is already an eruption, a quiet one, with lava accumulating up the peak and swelling the dome, which cracked in some parts and resulted in rockfalls, some as big as cars,” Teresito Bacolcol, the country’s chief volcanologist, told The Associated Press.

He said it is too early to tell if Mayon’s restiveness would worsen and lead to a major and violent eruption given the absence of other key signs of unrest, like a spike in volcanic earthquake and high levels of sulfur dioxide emissions.

Troops, police and disaster-mitigation personnel helped evacuate more than 2,800 villagers from 729 households inside a 3.7-mile radius from the volcano’s crater that officials have long designated a permanent danger zone, demarcated by concrete warning signs, Albay provincial officials said.

Another 600 villagers living outside the permanent danger zone have evacuated voluntarily to government-run emergency shelters to be safely away from the volcano, Claudio Yucot, regional director of the Office of Civil Defense, said.

Entry to the permanent danger zone in the volcano’s foothills is prohibited, but thousands of villagers have flouted the restrictions and made it their home or maintained farms on and off for generations. Lucrative businesses, such as sand and gravel quarrying and sightseeing tours, have also thrived openly despite the ban and the mountain’s frequent eruptions — now 54 times since record began in 1616.

The 8,007-foot volcano is one of the Philippines’ top tourism draws because of its near-perfect cone shape. But it’s also the most active of the country’s 24 restive volcanoes.

A terrifying symbol of Mayon’s deadly fury is the belfry of a 16th-century Franciscan stone church which protrudes from the ground in Albay. It’s all that’s left of a baroque church that was buried by volcanic mudflow along with the town of Cagsawa in an 1814 eruption which killed about 1,200 people, including many who sought refuge in the church, about 8 miles from the volcano.

The thousands of people who live within Mayon’s danger zone reflect the plight of many impoverished Filipinos who are forced to live in dangerous places across the archipelago — near active volcanoes like Mayon, on landslide-prone mountainsides, along vulnerable coastlines, atop earthquake fault lines, and in low-lying villages often engulfed by flash floods.

Each year, about 20 typhoons and storms batter the Philippines, which lies along the Pacific “Ring of Fire,” an arc of fault lines along the Pacific Ocean basin often hit by volcanic eruptions and earthquakes.

By REGINA GARCIA CANO, Associated Press

CARACAS, Venezuela (AP) — Venezuela’s opposition supporters have long hoped for the day when Nicolás Maduro is no longer in power — a dream that was fulfilled when the U.S. military whisked the authoritarian leader away. But while Maduro is in jail in New York on drug trafficking charges, the leaders of his repressive administration remain in charge.

The nation’s opposition — backed by consecutive Republican and Democratic administrations in the U.S. — for years vowed to immediately replace Maduro with one of their own and restore democracy to the oil-rich country. But U.S. President Donald Trump delivered them a heavy blow by allowing Maduro’s vice president, Delcy Rodríguez, to assume control.

FILE – Venezuelan Vice President Delcy Rodriguez smiles during a press conference at the Miraflores presidential palace in Caracas Venezuela, Nov. 18, 2024. (AP Photo/Ariana Cubillos, File)

Meanwhile, most opposition leaders, including Nobel Peace Prize winner María Corina Machado, are in exile or prison.

“They were clearly unimpressed by the sort of ethereal magical realism of the opposition, about how if they just gave Maduro a push, it would just be this instant move toward democracy,” David Smilde, a Tulane University professor who has studied Venezuela for three decades, said of the Trump administration.

The U.S. seized Maduro and first lady Cilia Flores in a military operation Saturday, removing them both from their home on a military base in Venezuela’s capital, Caracas. Hours later, Trump said the U.S. would “run” Venezuela and expressed skepticism that Machado could ever be its leader.

In this courtroom sketch, Venezuelan President Nicolas Maduro, left, and his wife, Cilia Flores, second from right, appear in Manhattan federal court with their defense attorneys Mark Donnelly, second from left, and Andres Sanchez, Monday, Jan. 5, 2026, in New York. (Elizabeth Williams via AP)

“She doesn’t have the support within, or the respect within, the country,” Trump told reporters. “She’s a very nice woman, but she doesn’t have the respect.”

Ironically, Machado’s unending praise for the American president, including dedicating her Nobel Peace Prize to Trump and her backing of U.S. campaigns to deport Venezuelan migrants and attack alleged drug traffickers in international waters, has lost her some support at home.

The rightful winner of Venezuela’s presidential election

Machado rose to become Maduro’s strongest opponent in recent years, but his government barred her from running for office to prevent her from challenging — and likely beating — him in the 2024 presidential election. She chose retired ambassador Edmundo González Urrutia to represent her on the ballot.

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Officials loyal to the ruling party declared Maduro the winner mere hours after the polls closed, but Machado’s well-organized campaign stunned the nation by collecting detailed tally sheets showing González had defeated Maduro by a 2-to-1 margin.

The U.S. and other nations recognized González as the legitimate winner.

However, Venezuelans identify Machado, not González, as the winner, and the charismatic opposition leader has remained the voice of the campaign, pushing for international support and insisting her movement will replace Maduro.

In her first televised interview since Maduro’s capture, Machado effusively praised Trump and failed to acknowledge his snub of her opposition movement in the latest transition of power.

“I spoke with President Trump on Oct. 10, the same day the prize was announced, not since then,” she told Fox News on Monday. “What he has done as I said is historic, and it’s a huge step toward a democratic transition.”

Hopes for a new election

U.S. Secretary of State Marco Rubio on Sunday seemed to walk back Trump’s assertion that the U.S. would “run” Venezuela. In interviews, Rubio insisted that Washington will use control of Venezuela’s oil industry to force policy changes, and called its current government illegitimate. The country is home to the world’s largest proven crude oil reserves.

Neither Trump nor Rodríguez have said when, or if, elections might take place in Venezuela.

Venezuela’s constitution requires an election within 30 days whenever a president becomes “permanently unavailable” to serve. Reasons listed include death, resignation, removal from office or “abandonment” of duties as declared by the National Assembly. That electoral timeline was rigorously followed when Maduro’s predecessor, Hugo Chávez, died of cancer in 2013.

On Tuesday, U.S. Sen. Lindsey Graham, a close Trump ally who traveled with the president on Air Force One on Sunday, said he believes an election will happen but did not specify when or how.

“We’re going to build the country up – infrastructure wise – crescendoing with an election that will be free,” the South Carolina Republican told reporters.

But Maduro loyalists in the high court Saturday, citing another provision of the constitution, declared Maduro’s absence “temporary” meaning there is no election requirement. Instead, the vice president — which is not an elected position — takes over for up to 90 days, with a provision to extend to six months if approved by the National Assembly, which is controlled by the ruling party.

Challenges lie ahead for the opposition

In its ruling, Venezuela’s Supreme Court made no mention of the 180-day limit, leading to speculation that Rodríguez could try to cling to power as she seeks to unite ruling party factions and shield it from what would certainly be a stiff electoral challenge.

Machado on Monday criticized Rodríguez as “one the main architects of torture, persecution, corruption, narco-trafficking … certainly not an individual that can be trusted by international investors.”

Even if an election takes place, Machado and González would first have to find a way back into Venezuela.

González has been in exile in Spain since September 2024 and Machado left Venezuela last month when she appeared in public for the first time in 11 months to receive her Nobel Prize in Norway.

Ronal Rodríguez, a researcher at the Venezuela Observatory in Colombia’s Universidad del Rosario, said the Trump administration’s decision to work with Rodríguez could harm the nation’s “democratic spirit.”

“What the opposition did in the 2024 election was to unite with a desire to transform the situation in Venezuela through democratic means, and that is embodied by María Corina Machado and, obviously, Edmundo González Urrutia,” he said. “To disregard that is to belittle, almost to humiliate, Venezuelans.”