Whether you’re taking a short business trip, or backpacking Europe for the summer, there is no reason you can’t continue running while traveling. Yes, it can be more complicated than stepping out your front door and jogging familiar routes. But, with a modicum of planning, and an iota of willpower, you can see the world on two feet, while keeping up your cardiovascular conditioning.
Packing
It may seem obvious, but you can’t run while traveling if you don’t bring your running gear. Many people leave their stuff behind, because running shoes are bulky. If you’re only taking a carry on, shoes can take up half your space. Save space by wearing your sneakers on the plane. Personally, I don’t like walking around sight seeing in my running shoes. However, to save space, I always wear them on the plane, then switch to flip flops once seated.
Packing cubes make it easy to find workout gear without rummaging through all your clothes. Color coded packing cubes, with sportswear separated into its own cube, not only keep your suitcase nice and tidy, but also keep your sweaty gear from mingling with your nice clothes.
As for clothes, if it’s a short trip you’re planning, one running outfit will do. Yes, it will smell by the time you’re headed home, but does that matter? You can always wash it if needed. Hotel sinks are great for soaking sweaty clothes. If you’re packing light, you really only need one set of running clothes.
Of course, long term travel, or hitting different climates, may necessitate taking two outfits. That doesn’t sound like much, but it is totally doable.
I traveled for 9 months to 33 countries with climates ranging from hot and humid in Sri Lanka, to below freezing temperatures in Norway, and I brought 2 running outfits: 1 set of shorts, 1 short sleeved breathable shirt, 1 long sleeved running shirt, 1 pair of long running pants, and 1 sports bra. That’s it. When you’re trying to save space in your suitcase or backpack, aren’t trying to impress anyone at the gym, and are heading to a new location most of the time, it doesn’t matter if you repeat outfits.
Lightweight short sleeved shirts are preferable to tank tops, as covering the shoulders is proper behavior in some places. Plus, you’ll protect your upper arms from harsh sun. Adding a pair of 3/4 length pants may be useful when visiting a conservative country with hot weather.
Don’t forget to pack your running socks. For running in hot weather, I like Lightfeet socks to control moisture and prevent friction. Finally, a lightweight hat will help protect from sun and rain, without taking up too much room.
How to find routes
Well, that’s what this website is for! But, if you can’t find the location you’re looking for, there are a couple tricks to identifying the ideal running route. I usually start by bringing up Google Maps, and looking for green spaces. If there are some nearby, then great. Run there, and do laps around the park. If the park is far away, I will sometimes take run there, then take public transportation back to where I’m staying. Alternatively, it is usually pleasant to run along a water source, be it a river, lake or ocean front.
Picking an out of the way landmark or monument, running there, then taking public transport back can be motivating on longer runs.
Just make sure you bring money for transportation and any entrance fees. Also, ensure that your running clothes will be proper attire for your chosen destination. For example, tank tops and short shorts will not be allowed in many European churches or in Buddhist monasteries.
If you’re not willing to chance it on your own, there are of course websites like mapmyrun that list routes other runners have taken. And of course there is always the old fashioned route: ignore technology, and just ask a local.
Schedule your time
You have organized your route, but you also need to plan when you will exercise, or it may not happen. Meetings and packed tour schedules can make it difficult to arrange a run on short trips. But even long term travelers can find it difficult to find the motivation or time to exercise if it isn’t planned. Overnight buses, long flights, and poor diet can all sap your desire to exercise, but if you have pre-planned a 30 minute run at a certain time, you are more likely to accomplish it.
Safety
It is always smart to be aware of any dangers in the area you are running. Each running post on this site aims to identify potential local dangers to educate you on risks pertinent to that location. But, there are a few general rules, that are applicable no matter where you run.
- Ask your host, concierge or a local that you trust if it is safe to run alone.
- As a rule of thumb, stick to running during daylight.
- Don’t tune out the world with your earphones. Stay alert to your surroundings.
- Bring ID, an in case of emergency number, and a small amount of local currency in case you need to buy some water or get back to your hotel/hostel quickly.
- Bring a water bottle if it is hot. I never take my own advice, and have gotten stuck in a few situations that left me dehydrated and sick because I couldn’t buy water along the route. It’s bulky to carry a bottle, but you’ll be happy you did it. Or better yet, bring a running belt with bottles if you know in advance you will taking a midday run in 99 degree, 100% humidity weather.