As a runner, it can be challenging to figure out what kind of gear you need to pack for a trip. You want to have everything you need to stay active and healthy on your trip while also avoiding overpacking. Here are some essential items you should consider when packing for a running excursion.
Running shoes
Running shoes are the foundation of any runner’s gear, and you must pack the right pair for your trip. If you’re planning to go on a long-distance run, you’ll need a comfortable, supportive pair of shoes. Consider packing two pairs, so if one pair gets wet or dirty, you’ll still have a backup.
Running clothes
You should pack running clothes according to the climate and weather of your destination. If you’re traveling to a colder place, don’t forget to pack a jacket, gloves, and a hat. And if you’re going to a warmer climate, make sure to pack lightweight, breathable clothing.
Hydration accessories
Staying hydrated during your runs is crucial, especially when traveling to warmer climates or higher altitudes. Consider packing a hydration belt or water bottle that can clip onto your running belt or backpack.
Plan ahead: Tips for finding safe and scenic running routes
Finding a safe and scenic running route can be tough, especially if you’re traveling somewhere unfamiliar. Here are some useful tips for finding the perfect route:
Research before you go
Before you head out on your trip, do some research on the area you’re visiting. Look for parks, trails, and running routes that runners have recommended, or check out online running communities and forums.
Use a running app
Running apps like Strava, MapMyRun, and RunKeeper are great tools to find running routes while on the road. Using GPS, the apps can track your location and provide you with some running routes that local runners have used.
Ask locals
Another great way to find running routes is by asking locals like your hotel concierge, tour guide, or running store. Locals can give you some insider knowledge about the area and help you find some of the best running routes.
Be mindful of safety
When running while traveling, especially in an unfamiliar area, you should always prioritize safety. Make sure to run during daylight hours, choose populated routes, stay visible to cars, and carry ID and a cellphone with you at all times.
Time management: Scheduling runs during busy travel days
It can be tough to find time to fit in a run while traveling, especially if you have a busy itinerary. However, scheduling your runs around your travel plans is essential if you want to keep up with your exercise routine. Here are some tips to help you fit in your runs on busy travel days.
Plan your itinerary around your runs
If you want to make sure you get your runs in while on the road, you should plan your itinerary around your workout schedule. For example, if you’re heading out for a long run, schedule it before or after your day’s activities and sightseeing.
Wake up early
Waking up early is not everyone’s cup of tea, but it’s an excellent way to create time for your runs. You can go for a quick run in the morning before starting your day and enjoy a refreshing feeling that sets the mood for the day.
Utilize hotel gyms or treadmills
If you’re traveling to a place where it’s challenging to run outside, consider using the hotel gyms or treadmills. These facilities will help you stay consistent with your runs and avoid the hassle of finding a new running route in a new area.
Fuel your run: Healthy options for pre and post-workout meals
Your pre and post-workout meals are just as important as your workout. Proper fueling keeps you energized, helps prevent injury, and promotes speedy recovery. Here are some healthy food options for your pre and post-workout meals.
Pre-workout meal ideas
Before going on a run, you want to eat something that will boost your energy and not weigh you down. Here are some examples of healthy pre-workout meals:
- Whole wheat toast with peanut butter and banana
- Greek yogurt with fresh fruit and granola
- A small smoothie with a protein source like tofu or Greek yogurt
- Oatmeal with nut butter and berries
Post-workout meal ideas
After a run, you want to eat food that will replenish what you lost during exercise. Here are some examples of healthy post-workout meals:
- Grilled chicken or fish with brown rice and roasted veggies
- A salad with mixed greens, quinoa, and grilled shrimp
- Egg omelet with spinach, tomato, and whole-grain toast
- Chocolate milk or a protein shake
By keeping these healthy, well-rounded meals in mind, you’ll be able to make the most out of every run.
Adjusting to the climate: Running in different temperatures and altitudes
Running in different climates and altitudes can be a challenge for runners. However, you can still enjoy your runs by taking the necessary precautions and adjustments.
Running in cold weather
If you’re running in cold weather, make sure to dress appropriately with warm, sweat-wicking layers. Also, consider running during daylight hours, so you can avoid slippery conditions.
Running in heat
If you’re running in hot climates, make sure to wear lightweight, breathable clothing, and stay hydrated by drinking water before, during, and after your run. Consider running in the morning or evening to avoid the hottest hours of the day.
Running at high altitude
If you’re running at high altitudes, it’s normal to feel slightly more tired than usual. Gradually increases your speed and distance, and make sure to stay hydrated to avoid altitude sickness.
Staying motivated: Making running a priority even while on the go
It’s easy to get sidetracked from your running routine while traveling, but that doesn’t have to be the case. Here are some tips to help you stay motivated and maintain your running while on the go:
Set goals
Setting goals is an excellent way to stay motivated. Set achievable, yet challenging running goals, like running a certain distance or improving your pace.
Join running groups or online communities
Joining a running group in your travel destination or connecting with other runners online can provide you with support and motivation.
Switch up your routine
Try different running routes or change up your workout routine by incorporating cross-training exercises to keep things exciting and fresh.
Make running a priority
Making running a priority means scheduling runs into your itinerary, packing running gear, and finding ways to fit in your runs, even if it means waking up early or running during a layover.
By keeping these tips in mind, you can maintain your running routine while traveling and take advantage of all the health benefits of running.