During my life, I have run the streets of Paris and the forest of Noosa National Park in Australia’s Gold Coast. I have run around the walled city in China, through the Park Guell in Barcelona and along the most stunning trail high up in the Laveda on the island of Madeira. Often finding places I wouldn’t have seen if I had been walking around town, sometimes running with a new local friend, and many times, finding the most amazing forests and trails, running while travelling is both rewarding and soulful. Being outside, being active, and experiencing my environment while taking a break from pulling out my wallet and consuming is truly peaceful for me.
More recently, I have found out that Airbnb hosts can be great resources for running trails, and have found places to run both in Tofino and Mahone Bay NS, that I hadn’t travelled before. While I have had help from countless Concierges at hotels around the world, the locals who run can be very helpful at pointing you to places you may never find on your own.
Vacations are a treat and a much needed break for most people, and time to spend alone, with friends or with family. They can also present athletes with restricted training times and an interruption in an otherwise predictable routine. Vacations can be a challenge to training if you are travelling around a lot, visiting friends or relatives, or staying in a snowy or really hot climate. They can also be challenging if you are compulsive about exercise (let’s just be honest!) and getting your training in is your physical and emotional regulator, so it’s worth thinking about and planning ahead.
Here are a few tips about how to train while on vacation, with some advice about time management, but also some suggestions on how you can train your brain to relax as well, and set your expectations before you leave town, so it works for you.
Unless you are travelling solo, with a running group, or with a partner who is as enthusiastic about fitting in training as you, you basically have 2 choices. Choice A: is to be flexible, and work as hard as you can to fit some training in. Choice B is to decide you are on holiday; you may train or you may not, but either way is OK. (Option B + recovery week is a good way to give yourself a break from having to fit in your training around the schedules of others or other disruptions due to travel.)
How to Train away from Home
Take Active Recovery
Vacations are an obvious time to take a week or two of active rest, or to take an easy recovery week. If you can, plan to have a down week for the week that you travel, and preferably the first week on a multi-week vacation. That way, the jet lag, and acclimation comes during your easy week. Plan your training ahead as much as possible taking into account that you will have to be flexible. Even if you can do little else, it is realistic to plan a week of only run or walk training. Cross training activities like cycling and swimming may be restricted.
Gather support by Communicating
Let everybody know that you will be training a few times, and will try to work around family and group activities.
Get it in before the day starts, as later in the day it is more likely you will be tired from body surfing, hiking, and sitting in the sun or playing mini golf with the whole family. Not to mention happy hour hijacking the best of intentions. Before the sun comes up is a perfect time while in hot areas, and in the gym on a treadmill before you hit the slopes for the day. More than likely, everybody will still be sleeping when you return, so you haven’t missed anything and you’ve gained a Zen like start to your day. Another good time can be before dinner, when everybody is having their downtime after the day, or the aforementioned happy hour.
Do advance research on the location you will be visiting. Is there a gym for strength or treadmill options? What are the trails like? Is there a local store that holds free drop in runs? Even if you can’t get in your usual sessions, 20 minutes easy training and doing drills and maintaining feel is better than none.
Or read this article in Runner’s World about why you should run while travelling.
Including this awesome tip I hadn’t thought of. “Look up Races to Steal Their Routes”.
Of course you’re not actually stealing anything, but following a race course can give you some peak views: “It’s handy to look up races in the area, because those are usually on some beautiful trails or scenic spots in a city, and they have the course maps on the race website you can use to help guide you,” says Boris.”
Take advantage of free ME time!
If you are a parent of young ones who relies on childminding or pre-schools for time to fit in your training, vacation training can be a challenge, but again, gather support and plan. Also be prepared to head out the door at the last minute, when plans change and the kids are at the pool with Uncle Fred and Aunt Iris and suddenly you have 30 minutes on your own!
Be flexible and adventurous
You might have to get up earlier, train at odd hours, or drop a training session. You might have to choose between that soon to close breakfast buffet and that 45 minute run. Chances are, if you are an active parent, you have already mastered the skills of “creative time management, training and childcare”; here’s the chance to test out what you have learned. Drop your expectations of the perfect training - just enjoy wherever you are and whatever you can do.
Have Snacks at the Ready
Bring or buy snacks to keep on hand in the hotel room. Some energy bars for calories in a pinch are always a good idea. I generally hit a store right away when I travel, and get a few days’ worth of food snacks: almonds, trail mix, bananas, apples, salty snacks like pretzels and bagels. (I also buy a good bar of chocolate, and bring those Starbucks instant coffee packets so I am not hunting for a coffee shop on my first morning).
Most of all just be prepared to be flexible and easy going, possibly missing training for the chance to go zip lining or simply taking a great hike along the beach with your kids.
Stay in the moment, your regular training can resume at any time, and don’t spend time fretting about missed miles.
With some advance planning and creative time management, it is possible to have a fit holiday!
Run for Joy (wherever you find yourself!)