If you have a vacation or work trip on the calendar it doesn’t need to spell doom for your running routine. Sure, it can be more challenging to stick to a training plan when you’re away from home, but with a little advance planning and some trouble shooting, it’s totally possible. Read through our tips and the next time you hit the roads or take to the sky, you may find yourself in better shape when you return home.
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Make a (flexible) schedule
Before you leave, take a look at your itinerary and decide which days to target for key runs and workouts. Your plan might vary depending on the destination and reason for your trip, but look for 'down times' to fit in at least a few runs. If you’ll be on the road for work, scope out your hotel’s gym situation and plan on hopping on the treadmill before morning meetings begin. Setting an early alarm can be painful for some, but if your days will be packed, it might be the only opportunity you have. For most destinations, you can check out the area’s running paths by looking at google maps, Strava’s route feature, or asking for tips on a local running club’s Facebook page. Go into the trip with a rough idea of when and where you’ll run - and keep a plan B (and C) in your pocket in case flexibility is needed.
Plan for a down week
If you're training for a race, now might be the perfect time for a week of reduced training load. Plan on scaling back your mileage and long run distance while you’re away to give your body and mind a break. Even if you think you’ll have more time than you usually do, it’s often harder to get out the door when you’re in an unfamiliar place. If you can swing it, fitting in a key workout or long run before you travel might be an effective option.
Take advantage of cross-training
Traveling can be a great opportunity to cut back on mileage and supplement with cross-training. If you’ll be near the water, consider fitting in some laps or giving your upper body a workout with kayaking. If you don’t feel safe running on unfamiliar roads, investigate some area fitness classes (e.g. orange theory or indoor cycling) or download your favorite fitness app for some bodyweight strength.
Set expectations with your travel companions
Let whomever you’re traveling with know your plans for the trip. Have a frank discussion about when and how much you plan on running so that it’s not a surprise when you head out for some morning miles instead of hitting up a museum or landmark. Talk about your preferences for the trip so that everyone is on the same page. If your travel buds also like to exercise, see if they’ll join you for a beach run or hotel room strength session.
Consider a local race
A nice way to fit in at least one quality workout is by signing up for a local race. Get in touch with the local tourism board to find out about races taking place during your visit. Many areas host Turkey Trots, 4th of July 5ks, or summer track meets that are open to everyone.
Think about a destination run
One way to make your run more efficient is to incorporate it into your transportation. Consider running to the beach, coffee shop, or ice cream stand and meeting friends or family there. Having a destination in mind can give your run a sense of purpose and structure. Just make the end spot somewhere casual, where you won’t mind being sweaty.
Pack all of your essential gear
Sleeping and eating in a new place can throw off even the best intentions to exercise, so try to streamline everything else the best you can. Make sure to bring all of your running must-haves from the shoes (obviously) down to your favorite water bottle and fuel. If you’re an early morning runner and coffee drinker, consider how you’ll get your caffeine fix away from home. Tossing a bottle of cold brew or some instant coffee in your bag might be the difference between getting out the door and…not.
Sometimes even the best intentions (and best laid plans) don’t come to fruition. And that includes training while on vacation, so don’t beat yourself up. Do the best you can and get back on the wagon when you return. Whether you’ve been chasing kids on the beach or logging thousands of steps while sightseeing, you’ve probably been more active than you realize.