Combining Travel and Running by Susan Miles

My two great passions in life are travel and running. An ideal holiday for me includes running in an exotic location, or better yet, the chance to compete in a running or multisport event in another state or country. Often, though, I struggle to successfully combine these two activities. A carefully planned training program can easily be derailed by a vacation (who has time to run when there are sights to be seen, bargains to be haggled for, and beaches to lie on?). Business trips usually include back-to-back meetings, workshops, and conferences, with barely time to eat, let alone go for a run.

Even when my travel is related to running, problems abound with long flights, time-zone changes, and unfamiliar weather conditions. I would like to say I have all the answers to these issues, alas no. But, I can offer what I have learned from my own experiences and those of my fellow running travelers.

How to Stay Motivated While Vacationing

Motivation can be a challenge in the best of times. When I’m on a trip, the demands and distractions of travel can easily become more compelling than the desire to lace up my running shoes. If you have experienced this dilemma, here are a few ideas to try next time you’re on the road.

1. Set a Goal

Fill out an entry form before you leave for a hometown even that coincides with your return. There is nothing like the challenge and commitment of an event to keep you on track with your running. On an extended holiday a few years ago, I started off with good intentions and managed to include regular training runs in my itinerary. But soon, running had all but disappeared from my schedule. A well-timed e-mail from my sister asking me to sign up for an event the weekend after my return was enough to make me dust off my running shoes and start training again. ( A bit of sibling rivalry helped, too!).

Incorporate an event into your itinerary

On my checklist for holiday planning, along with “make hotel reservations and “book flights”, is “check events”. A quick search of the internet soon pinpoints races that coincide with my itinerary. If I am tempted to pull back on my training, the knowledge that I must be ready for an event keeps me on track. My favorite source is CoolRunning.com, a site that allows you to search by date, location, and distance. It includes events of all sizes and disciplines (i.e. 10km fun runs, marathons, and triathlons) throughout the US, Europe, Australia, New Zealand and South Africa.

2. Be flexible

Accept that your training will have to adapt to your new routine (or lack of one) during your travels. When I am at home, you couldn't pay me enough to run before breakfast; its just not me. But when I’m traveling, it can sometimes be my only opportunity to fit in a run, and these early sessions have provided me some of my most rewarding travel and running experiences. When in China a few years ago, I would jog down to a local park at 6.00am for a light workout. As I ran and stretched, I was able to enjoy the amazing sight of the locals partaking in their own exercise programs, ranging from Tai Chi to sword dancing to classical ballroom dance. By watching several elderly gentlemen doing Tai Chi, I was able to learn some great new stretches.

3. Be creative and inventive

Embrace the difference in your situation and enjoy the challenge of finding new ways to train. When my buddy Robert Hamilton-Jones of Australia was faced with temperatures of –30 degrees Celsius during a visit to Russia, running outside was not an option. This determined runner simply hit the stairs, becoming familiar with the 10 flights in his hotel.

For me, an adventure tour through Canada and Alaska left little time to run during the day, but the long hours of daylight allowed me to train safely as late as 1.00am.

4. Pack your training log

Peter Ciaccia, NYRR’s (New York Road Runner’s) membership manager and financial analyst, packs his log along with his running gear whenever he hits the road. “Having the logbook helps keep me focused on my daily workouts,” explains Ciaccia, who recently ran the London Marathon, “and my weekly mileage remains consistent”.

5. Seek out new running partners

There is nothing like company for motivation. NYRR member Marie Wickham of Manhatten, who travels frequently on business, enjoys running with Hash House Harrier groups on her forays. These running clubs can be found everywhere form London to Bangkok. Peter Trunfio of the New York City Hash House Harriers suggests you check the Global Trash site at www.gthhh.com for contact information and details on clubs located in your destination city. There is no membership requirement, and visitors are welcome to join training sessions and other events. The best plan of action is to send an e-mail to the club a week prior to your arrival by way of introduction, to confirm the details of the run, and inquire about local running etiquette. (In some places, for example, women – and sometimes men – are advised not to run in shorts out of respect for local custom.).

How to Keep on Track During Business Travel

Business travel is generally hectic and exhausting. As much as possible, follow the suggestions above to maintain motivation, and try those listed below to meet the challenge of fitting in your training.

1. Check out the hotel pool and/or gym

These are useful alternatives when your only free time is late at night and heading out alone along unknown streets is not recommended. In some cities it is too dangerous or too polluted to run outdoors at any hour. In these situations, a better option is the treadmill or exercise bike in the hotel gym. If you remembered to pack your swimsuit you can jump in the pool for a bit of pool running.

2. Chat with the concierge

Besides having extra safety pins for your race number should you forget to pack some, the concierge might also know a thing or two about running. I once inquired about local running options while staying at a hotel in Sydney, Australia. The concierge promptly produced a map of suggested runs that included a choice of picturesque courses, rated from a short, flat beginners’ course up to a challenging up-and-down route for experienced athletes.

3. Ask the locals

Even non-runners will know the best parks and trails for runners. In my hometown of Melbourne, Australia, everyone knows to send runners and walkers to “The Tan”, a path around our Royal Botanical Gardens, which is the best place in town to walk or run.

How to Run During Trips With Family and Children

This is a tough one. Non-running spouses and kids tend to be less than enthusiastic if your running plans interfere with their choices of holiday activities. There suggestions from some running partners and parents may help.

1. Negotiate time for running.

Be up front about your running plans. Your family may assume that a holiday from work and school also means a holiday from running. They are likely to be more accommodating if they know at the outset when, how often, and how far you would like to run.

2. Crosstrain

This option is particularly suited to families of non-runners because it can include everyone. Instead of running, plan a family walk through parks and gardens, rent bicycles, or treat the kids to an activity they have never tried before, such as in-line skating, ice skating or rock climbing.

3. Play running games with your kids

No one is too old for tag! Your kids will never know you’re actually getting in an inventive tempo session.

Most importantly when on the road, relax and enjoy yourself, whether you stick to your planned running schedule or not. One of the great benefits of travel is taking a break from your routine. This is good for the mind, good for the soul, and definitely good for the legs.

Packing Tips for the Traveling Runner

1. Keep your running shoes in your carry-on bag; if your checked in baggage is lost or delayed you’ll still have your most important running accessory.

2. Stay hydrated on your flight by stashing a bottle or two of water in your carry-on bag.

3. Pack your logbook along with your running gear.

4. Bring a variety of running clothes to be prepared for changes in the weather.

Quick Tips for Road Trips

1. On car trips, keep your running shoes within easy reach – such as under the front seat so that when a picturesque rest stop appears, you can fit in a quick and refreshing run. At the very least, stop every few hours to stretch.

2. When running on the beach, stretch beforehand to prepare for running on shifting and sloping sand.

3. When running in rural areas, be aware that drivers probably don’t expect to see runners on the road. Run facing traffic, wear bright or reflective clothing and be mindful of road conditions (narrow lanes, no shoulder,etc.) If possible, run with a partner (single file) for safety purposes.

Combining travel with a running event, this is my all time favorite activity. The excitement of jumping on a plane, my lucky running outfit carefully packed in my luggage and heading for a new city/country to tackle an event. I am like a kid at Christmas!.

The benefits of setting a goal like this are many and varied. The following sums up my personal reasons for investing time and money in such adventures.

1. Spurs your training on like nothing else!

As I write this article I am preparing for my annual pilgrimage to San Francisco to compete in the San Francisco Bay to Breakers. Work, family commitments, the deadline to write this article! Could all easily distract me from preparing for this event. However, the desire to do well at this run pushes me out the door each day to run and/or hit the gym.

2. Transforms you from mere tourist to a part of the city

There is nothing like being in an event to connect with a city. On sharing a holiday to Sydney with a friend visiting from England a few years back, I was stumped when she asked me how to get from our city hotel to the famous “Bondi Beach”. My usual route to this Aussie landmark is over a hilly but picturesque 14km course each August when I compete in the Sydney “City to Surf”. I feel I know this section of Sydney better than I know some parts of my own hometown. For me, this is the only way to get to Bondi!

3. Sheer Thrill

I am realistic enough to know that my ability as a runner will never be such that I will be called upon to represent my state or country in an event. But there was something quite thrilling when I saw my name in the list of competitors for last years Bay to Breakers with the initials “AUS” for Australia next to them. I may have run slowly, but in some small way I had run for my country, and that was an amazing feeling!

So now I have you totally hooked on the idea of competing in an interstate or overseas event, there are a few nuisances (not problems!) that you will need to be aware of to ensure you have a memorable experience.

1. An unfamiliar course

For some this is an exciting prospect. New sights and landmarks to enjoy while you run can be a great distraction from the aches and pains in your legs. However if you like to be a little better prepared, there are a number of options to familiarize yourself with a new course.

- Study your race pack literature. This usually includes a detailed map of the course the event will follow. - Check the events website. This will often include a detailed description of the features of the course, ie the hills, the nature of the path etc. - Ask those who have gone before. I have yet to meet a participant who can not described every twist, every turn of a previously run event. Use this first hand knowledge to prepare yourself for an unknown course.

2. Different measurements

When I asked Marie Wickham of the New York Road Runners club what was the biggest challenge when she headed across the Atlantic for the London Marathon, she cited “Thinking in kilometers”. I suffer from the same dilemma but in reverse. I train in kilometers, I know my splits in kilometers so when I am at an event and they have mile markers I am at a loss. I don’t know if I am going to fast or two slow?.

Whether you are like Marie and need to convert from miles to kilometers or like me and need to convert from kilometers to miles, the same hint applies, do the math’s before you run!.

3. Time Zone Change

Depending on how far your are traveling for your event, it may be simply a matter of adjusting your sleep pattern slightly the week prior to departure to prepare for the time change. For Marie, preparing for the trip from New York to London, getting to bed slightly earlier for a few days before her flight made the arrival in the UK a little easier to bare.

For me, the 14hour+ flight from Melbourne to San Francisco later this month will be toughed out by remaining awake and not going to bed until 10.00pm California time the day I arrive, no napping. I need to get my body into the new time zone so I am ready to race a few days later.

4. Differing weather conditions

A quick check of the weather channel or weather website for the city of your event will prepare you mentally for what to expect weather wise. Physically, your body may need more convincing, particularly if you traveling across hemispheres.

The best hint I can offer is courtesy of a recent New York participant at the London Marathon, “Prepare for rain and hope for the best”.

5. Travel time and jet lag

It’s amazing how tiring just sitting on a plane can be! But it is important to allow for as much recovery time on arrival and before your event as your schedule will allow. At least 2-3 days should be sufficient to rest and prepare for the big event. The hard part here is not to be tempted to play tourist and try and fit in a some sightseeing during this period, remind yourself that that there will be time after the event for this.

Don’t forget, the event itself will provide ample opportunity for taking in the sights. John Ciccacia described the London Marathon course as the ideal tour through historic London. It didn’t matter if visiting participants couldn’t fit in stop at Buckingham Palace, as this quintessential London landmark served as the marathon’s finish line.

These are just a couple of suggestions and ideas to keep in the back of your mind when preparing to travel overseas for an event. The best advise will be that which applies to any event, whether in your hometown or half a world away; do the training, be in good health and most importantly be psyched to give it your best shot.

Good running and happy travels!

Sidebar Hints

Packing Tips for the Traveling Runner or the Running Traveler.

1. Pack your running shoes in your carry-on bag, if your suitcase gets delayed, you still have your most important running accessory. 2. Staying hydrated on your flight – don’t rely on the Attendants offers of water, pack a bottle or two in your carry-on luggage. 3. Don’t forget to pack safety pins for your race number!.