For some of us, vacation is when you can get rid of the stress of everyday life, including minimizing physical activity. And for others, a week or two without running would be a real challenge.
On the one hand, running while traveling is a great way to explore new places, but on the other hand, your family or friends will definitely not want to wait until you reach all your kilometers.
Give yourself time to acclimatize
Pay attention to the new environment at your vacation destination: Don’t underestimate differences in climate, time zone, or running surface – all of which can have a profound effect on your body.
After a long journey or flight, it is more beneficial to compensate for your lack of sleep than to go jogging right away. Allow your body to recover from unnecessary stress in the new environment.
We often underestimate the brightness of the sun during the summer months. Light winds or cloudy skies can make it difficult to determine the temperature or amount of UV radiation your body is exposed to. Even if it seems to you that the sun overboard is not so active, do not forget to apply sunscreen with a high degree of protection from ultraviolet rays.
Be sure to drink plenty of water throughout the day to stay hydrated.
Choose proven running routes
Running alone in a new city can be daunting, especially if completely unfamiliar with the area. A proven way to find out where the locals are running is to use the Strava heatmap. Maps are free and available to anyone with a Strava account.
Examine the map of the area where you are staying to see areas where athletes often train. The more traffic, the brighter the route will be highlighted. It also helps to gain an understanding of safety in urban areas.
You can also search Facebook for a local running group and ask them for the best running routes in advance.
Adjust your expectations
If a day on vacation is filled with activities and sightseeing, you may be on your feet for several hours more than you are used to. This means that the body needs more rest than usual and will have to reduce the usual mileage. This is fine!
On vacation, try not to focus on distance, pace, and intensity. Take a short break from your training plan and do cross-training activities such as swimming or bodyweight training. This change in your running routine can help improve long-term performance.
Get ready to get up early
Exercise in the morning, even if you usually run in the afternoon or evening. If you leave running for later, your workout will most likely be missed – it just won’t compete with excursions, the beach, or happy hours cocktail parties. By evening, your legs will be too tired to want to go jogging. Plus, fatigue can negatively impact your fitness, making you more vulnerable to injury.
Set your alarm to finish your workout before the rest of your family or friends wake up. The sun rises early in summer, so you have plenty of time to run without having to do it in the dark.
Early morning jogging will give two more pleasant bonuses: the morning is the coolest time of the day. In summer, it is essential. And in the morning there is a great opportunity to see the city’s streets or the sea coast absolutely empty and enjoy the silence.
Prepare everything you need in the evening. It is useful to take your smartphone with the downloaded map with you in case you get lost.
Go for a run, even if you’re short on time
Even if you only have half an hour, a short workout is better than no workout at all. Even this format allows you to maintain your current physical shape and avoid the pangs of conscience due to a missed workout.
Plan a fasting week
Running on vacation takes some foresight. Think ahead of the timing of your vacation, taking into account the preparation for the competition, the location of your vacation, and the types of training you will need to do.
Agree. Going on a 2.5 to 3-hour workout would be a little self-centered, and having your vacation companions wait for you. Therefore, it makes sense to complete your long runs right before leaving and upon returning and leave shorter runs for the vacation schedule.
It’s not always possible to find a stadium or road with good coverage, and the vacation atmosphere is unlikely to make you want to sweat doing high-speed reps. Let yourself relax and replace the killer intervals with a lighter fartlek because fast doesn’t always mean hard. Short, fast sprints or downhill runs will help you feel a sense of speed and not tire you out too much.
Don’t be afraid to take a break; taking a break will give you the time it takes to recover from your busy life.
Don’t forget about safety
Be careful when running in unfamiliar terrain. Let family members know where you are going and how long you will be away. Take your phone with you, do not use headphones, or run in unpopulated areas.
It will also be helpful to study the dress code requirements of the country you are traveling to. According to local canons, it is possible that running with a naked torso, in a bra, or in too short shorts will be unethical.
How to get back to your regular workout regimen after a vacation
When you return from a trip and want to resume training, you will most likely want to run at the same volume and intensity as before you left. This will only work if your vacation lasted no more than 1–2 weeks: the physical only deteriorate slightly over this period.
During the first week after your ride, pay close attention to your body on your runs, especially on intense and prolonged workouts. If something is more difficult than usual, or if painful sensations appear, be careful and slow down.
If you have been on vacation for more than two weeks, you need to reduce your training volume. It is recommended that you reduce your mileage by 10–20% and do one less workout than you did the week before departure.
And most importantly: remember, to stay fit on vacation, you need to do more than exercise. Rest and relaxation is an important part of a healthy lifestyle 🙂
Do you run on vacation? Or, with a clear conscience, do you forget about training?