1. Run Trainer » Beginner » 10 Tips for Running on vacation

10 Tips for Running on vacation

Summer vacation is the perfect time to relax, explore new destinations, and break away from the daily grind. However, for dedicated runners, especially beginners, the change in routine can pose a challenge. How do you keep up your running routine while soaking in the sun and enjoying your time off? With some planning and flexibility, you can continue to achieve your fitness goals and maybe even discover new running adventures along the way. 10 Tips for Running on vacation!

Are you not yet a runner, then you need to read 10 reasons to start running (with Run Trainer) first and become a runner today!

Plan Ahead

Preparation is key to maintaining your running routine while on vacation. Before you pack your bags, spend some time researching your destination for running-specific routes. Many places have beautiful parks, trails, or scenic routes perfect for running. Knowing where you’ll be running can make it easier to stick to your routine and enhance your experience.

When packing, don’t forget your running essentials. Bring your favorite running shoes, comfortable, moisture-wicking clothing, and any accessories you normally use, like a hydration belt and your Apple Watch. Also, ensure your iPhone is fully charged before the run and has internet access. By being prepared, you eliminate excuses and make it easier to get those runs in.

Incorporate Running into Sightseeing

One of the best ways to explore a new place is on foot, and what better way than through running? Combine your workout with sightseeing by planning routes that take you past key landmarks and attractions. Running tours are an excellent way to see the sights and stay active. Imagine running through historic streets, past famous monuments, or along beautiful coastlines.

For those who prefer a quieter experience, early morning runs offer the chance to explore before the crowds arrive. You’ll get to see a different side of your destination, enjoy cooler temperatures, and start your day with an invigorating workout.

Stay Flexible with Your Schedule

Vacations are often packed with activities, making it challenging to find time for long runs. Instead, opt for shorter, more frequent runs. Even a quick 20-minute run can keep you on track and maintain your fitness levels. Use downtimes wisely and squeeze in a run while waiting for family members to get ready or during a break between sightseeing.

Flexibility is your friend. Adapt your running schedule to fit your vacation plans. Remember, it’s not about sticking to a strict regimen but about staying active and enjoying your runs.

Adapt to the Local Climate

Different destinations come with different climates, and your running routine should adapt accordingly. If you’re in a hotter region, avoid the midday sun by running early in the morning or late in the evening. These cooler times of the day are more comfortable and safer for running.

Hydration is crucial, especially in warm weather. Make sure to drink plenty of water before, during, and after your runs. Carry a small water bottle or plan routes with water fountains. Staying hydrated will help you feel better and perform your best.

If your destination features rougher trails, ensure your running shoes are durable and your clothing provides some protection in case of a fall.

Explore New Types of Runs

Vacation is an excellent opportunity to try different types of runs. If you’re by the beach, take advantage of the sand and enjoy a challenging beach run. The softer surface provides a great workout for your muscles, and the scenery can’t be beaten.

For those near nature trails or parks, trail running offers a refreshing change from city streets. Enjoy the beauty of nature, breathe in the fresh air, and perhaps even spot some local wildlife. These new experiences can rekindle your love for running and keep things interesting.

Use Local Knowledge

Ask the locals for advice on the best running routes. They can point you to hidden gems that you might otherwise miss. Whether it’s a scenic trail through a quiet forest, a popular jogging path along the river, or a hidden park in the heart of the city, locals often know the best spots for a great run. Engaging with locals not only enriches your running experience but also helps you discover the culture and beauty of your destination in a unique way. Don’t hesitate to ask hotel staff, shop owners, or even fellow runners you meet on the way for their recommendations.

Take Advantage of Hotel Facilities

If your hotel has a fitness center, take advantage of the treadmills, especially on days when the weather isn’t cooperating, the route is not safe enough, or it’s too warm to run outside. Additionally, some hotels offer guided morning runs, giving you a chance to explore the area safely while meeting other fitness enthusiasts.

Pre-Run Fuel and Hydration

Vacation often means indulging in delicious local cuisine and perhaps enjoying a few more cocktails than usual. However, what you eat and drink before a run can significantly impact your performance and how you feel during the run. It’s important to fuel your body with the right nutrients and stay properly hydrated, especially in a new environment.

Start your day with a balanced breakfast if you plan to run in the morning. Opt for easily digestible foods like a banana with peanut butter, a small bowl of oatmeal, or a smoothie. These options provide a good mix of carbohydrates and proteins, giving you sustained energy without weighing you down.

Hydration is crucial, particularly if you’re running in a hot or humid climate. Drink a glass of water when you wake up and continue sipping throughout the morning. If you’re heading out later in the day, make sure you’re drinking water regularly. Avoid excessive caffeine or alcohol before your run, as these can dehydrate you.

During your run, take your bottle or hydration pack along! If you’re planning a longer run, you might also want to bring along an electrolyte drink to replenish the salts lost through sweat.

After your run, refuel with a mix of protein and carbohydrates to aid recovery. A protein shake, yogurt with fruit, or a handful of nuts can help restore your energy levels and repair muscles. Remember, staying well-nourished and hydrated will not only improve your running performance but also help you feel your best while enjoying your vacation activities.

Buddy Up

If you’re traveling with family or friends, try to find someone who also wants to run. Having a running buddy can motivate you to get out there and run, plus it’s safer. Whether it’s a quick jog before breakfast or an evening run after a day of exploring, sharing the experience can make it more enjoyable. Encourage each other and set mini-goals to stay on track. Even if they’re not as experienced, it can be a fun way to bond and introduce someone new to running.

Stay Safe

Safety should always be a priority, especially in unfamiliar places. Wear bright or reflective clothing to ensure you’re visible, particularly if you’re running early in the morning or late at night. Familiarize yourself with your route beforehand. Ensure your phone is fully charged, that you are able to start a maps app to navigate, and let someone know your running plans and expected return time.

Conclusion

With a little planning and flexibility, you can still run while enjoying your summer vacation. Embrace the opportunity to explore new places, meet new people, and make running a fun part of your holiday experience. Happy running!