How to Run While on Vacation

Vacations are an exciting time to explore a new place and relax, but with travel comes the challenge of integrating your running into your vacation. With the help of board-certified Physical Therapy Sports Clinical Specialist and a Certified Strength and Conditioning Specialist Michelle Yang at Hospital for Special Surgery, we look at the four biggest hurdles people face when running while on vacation and how to overcome them. Use these tips to plan for future trips. 

Hurdle: Your vacation schedule is jam-packed.

Solution: There are ways to fit in running even if your travel schedule is extra busy. First, consider adjusting your running. For example, if you normally run every other day, schedule fewer runs—say, one every three days. This adjustment will give your body extra time to adapt to travel and recover from your runs, and the extra recovery time will help your body come back stronger once you’re back from vacation. Yang notes that you can plan ahead for a low-mileage vacation week. “Many programs involve a gradual buildup of mileage for several weeks and then decrease for one week to allow for adaptation and recovery,” she says. Consider making your vacation week your easy recovery week.

To fit in running, consider incorporating runs into your trip to get to know the area better. For example, go for a beach run, explore a nearby trail, or run a loop of the town. Make sure to block your running time in advance to keep it a priority. For many people, that means scheduling runs for first thing in the morning so you can be sure to have the time and not interfere with your family’s or friends’ schedule.

Hurdle: You don’t know the local running routes.

Solution: Strava can help provide valuable online resources. Check out their Heat Map and Strava Routes features to plan your runs in advance. With Heat Maps, you can see the most heavily traveled areas so you can feel confident routes are runner-friendly, and then map out your own ideal course using Routes. 

You can supplement your running with strength training, even if you don’t have access to a gym. “You can perform body-weight exercises in your room or on the beach, and you can incorporate a stretching and mobility session,” says Yang. Need some extra motivation and sample workouts while on the road? Check out NYRR’s Working Out at Home series, which includes virtual yoga, cardio, meditation, and strength training.

Hurdle: You feel sluggish when traveling.

Solution: When we travel, we often stray from our usual diet. This is normal and usually a sign we’re enjoying ourselves and experiencing the local food scene. But Yang reminds us, “Eating different foods and drinking high-calorie and/or high-sodium beverages can cause your energy levels to fluctuate, which may make it difficult to get in a good workout.” Enjoy your meals and counterbalance any increase in salt consumption by staying diligent about your hydration. If you are flying, your body can become dehydrated by the dry air of the plane, so make sure to hydrate during and after the flight.

Hurdle: You don’t want to pack your running shoes and workout clothes.

Solution: Choose running shoes and exercise clothes that do double duty while on vacation, so you have no excuse to leave them behind. Make your running shoes your sightseeing footwear too. Match your favorite running tank top with a jacket and skirt. You can also pack small packets of detergent, so you don't need to bring a ton of running clothes. As most exercise clothing dries quickly, a quick handwash in the sink is a space-saving solution.

Yang sums up these tips: “Stay safe, be smart, hydrate, have fun, and enjoy yourself.”