As summer dawns in the UK, holiday
season fast approaches! Whether you have a weekend staycation planned, a
jam-packed city break, or a full-board beach resort booked, travelling as a
runner presents numerous exciting opportunities amid some unique
challenges!
It’s important to prepare for all
eventualities when travelling as a runner, whether you’re simply packing your
trainers with the intention of exploring new places or training for a race and
aiming to stick to your plan while away.
Having spent the last 5 months
travelling Southeast Asia, I’ve learned firsthand the do’s and don’ts of
running and travelling. With my trip now coming to an end, I want to share some
wisdom that may help fellow runners this holiday season!
1. Safety first!
Perhaps the most important thing
above all else is safety. Safety is something I always account for, even at
home, but it’s all the more poignant in unfamiliar places.
For me, a safe running route usually
means a well-lit, accessible path frequented by other runners or walkers,
ideally near amenities such as shops, cafes, toilets, and water fountains.
During my travels, I’ve relied on
online running forums and apps like Strava and Map My Run to find popular and
safe routes. Another helpful strategy was combining sightseeing with scouting
out good running areas. Whether on a ‘Hop-On Hop-Off’ tour bus or exploring on
foot, this approach provided insights into safe running options.
2. Find a friend
Building on from my last point,
another way to feel safer but also get more out of your runs on holiday is by
joining a run club or bringing a pal along! Adding a social element to your
running always seems to boost the endorphins even more and it’s a great, safe
way to meet likeminded people if you’re solo travelling.
Searching for run clubs in your
location on Facebook or Google is a good place to start or alternatively just
visiting places that you know are popular with fellow runners usually
guarantees some kind of activity! Whilst on a jog around KLCC Park in Kuala
Lumpur one Sunday morning, I found myself accidentally in the middle of a huge,
social run club and it’s one of my most memorable runs to date!
3. Prepare to acclimatise
It might come as no surprise that
the biggest shock to the system as a UK-based runner, has been adapting to new
climates whilst travelling. While I’ve been known to complain about the weather
(pronounced rain) in Manchester, in hindsight I can see how the temperate
climate of the UK provides pretty ideal conditions for running. The same can’t
be said for the unrelenting heat of Malaysia, the tropical rain of Singapore
and the viscous humidity of Vietnam!
As a runner, adapting to these new
climates constitutes compromise! That means running based on how you feel,
instead of attempting to hit specific time or distance orientated goals. Go
easy on yourself in atypical or extreme climates and adjust your expectations
accordingly to avoid burn out or worse.
Indoor running on a treadmill is
also a good alternative when the conditions aren’t permitting outdoor running.
Check to see if there are any day passes at gyms nearby to you.
Either way, in new climates, be
prepared to notice a slump in your distance and pace statistics, as well as
your ego as you suddenly find yourself in zone 5 heart rate on a supposedly
’easy’ run!
4. Stay hydrated!
This tip may be obvious but it’s not
always easy! When you’re away and exposed to high temperatures it should be top
of your to do list to ensure that you don’t suffer from dehydration and the far
from ideal symptoms it’s associated with.
In some south east Asian countries I
visited included the Philippines and Vietnam, it’s not always recommended that
you drink the tap water. If this is an eventuality of your trip, being extra
prepared is extremely important! Stock up your room with bottled water for when
you return from your run, pack your favourite electrolytes with you, run where
water fountains are readily available, bring a bottle out with you or use a
hydration vest.
The same applies for fuelling, the
difference in conditions can affect your body in ways you’re not used to – make
sure you’re consciously prioritising both hydration and fuelling not just
during the run but throughout the day afterwards too.
5. Don’t neglect your recovery!
Since coming away, I obviously don’t
have access to all the home comforts that I became so accustomed to – foam
rollers, gym memberships, yoga mats, even a handy bag of frozen peas for any
niggles! It’s no wonder we often neglect recovery time when we no longer have
access to these things whilst on holiday, but making a conscious effort to find
alternative ways to prioritise it is important!
Research to see if there are any
local yoga, pilates or mobility classes around you or book yourself in for a
massage! Luckily, in Southeast Asia services like this are usually great value
for money but I’ve also found that free YouTube videos and tutorials are just
as helpful!
6. Learn to accept change
Finally, to say that not everything
goes according to plan when travelling might just be the understatement of the
year! I’ve been hit with adverse weather conditions, transport delays and
cancellations, fatigue or illness and even accomodation catfishes to name a
few! Amid the chaos, it can be difficult to stick to plans or a rigid running
regime, and that’s where the ability to accept change and practise
self-compassion comes into play. Remember that a missed run does not spell
disaster and taking the time to rest can be just as productive!
It’s a good idea while you’re away
to see your running schedule as fluid instead of fixed or set in stone, this
way you make yourself flexible and more resistant to situational difficulties.
Arguably, self-compassion comes hand in hand with this technique as it goes
even further, ensuring that you don’t ruminate or apply negative emotions to
circumstances or outcomes you ultimately can’t control.