Running While Traveling: Morning Routines On The Road

Running while travelling can be a great way to explore new places, meet new people, and stay healthy. But it can be challenging to get motivated and stick to a routine, especially when you're in a new place and dealing with jet lag or time zone differences. Here are some tips to help you get out the door and make the most of your morning runs while travelling:

- Plan your route: If you're running in an unfamiliar area, it's a good idea to plan your route in advance. This will ensure you don't get lost and can make the most of your time. Websites like Mapymyrun.com and Run.com can help you find existing routes or create your own.

- Get the right gear: Investing in a good pair of running shoes and appropriate clothing is essential. Make sure to pack technical fabrics that wick sweat away from your body and consider reflective gear if you're running in the dark.

- Stick to a schedule: Try to maintain a consistent running schedule, even while travelling. This will help you stay motivated and make it easier to get out the door in the morning.

- Set a bedtime: Travelling can be exhausting, so make sure to get enough sleep. Set a bedtime that's close to your usual bedtime, and stick to it as much as possible.

- Fuel your body: Eating a nutritious breakfast and staying hydrated will give you the energy you need for your morning runs. If you're running on an empty stomach, be aware that your body may burn more fat, but it's important to listen to your body and adjust your routine as needed.

- Be flexible: Running while travelling may come with unexpected challenges, such as bad weather or unfamiliar terrain. Be prepared to adjust your plans and embrace the unknown.

- Stay safe: Always put your safety first. Choose well-lit areas for your runs, carry identification, and let someone know where you're going and when you expect to return.

Plan your route in advance

Planning your route in advance is a great way to ensure you get the most out of your morning run while travelling. It can help you stay motivated, and also ensure you stay safe.

Firstly, planning your route can help you stay motivated to run in the morning. If you are travelling, it can be hard to get into a routine, and planning your route the night before can help you stay on track. By mapping out your route in advance, you can ensure you are covering the distance you want to, and also help you stay on course if you are in an unfamiliar location. Websites such as MapMyRun.com and Run.com allow you to search for existing runs or map out your own, so you can find a route that matches your desired distance and difficulty. Planning your route can also help you stay motivated by allowing you to find new landmarks to visit or hills to conquer.

Planning your route in advance can also help you stay safe while running in a new location. If you are running in the dark, it is important to plan a well-lit route, and to wear reflective clothing. Planning your route in advance can also help you to avoid running in areas with heavy traffic, which can be dangerous, especially if you are wearing headphones. If you are travelling, it is also important to research the culture of the place you are visiting, and to respect the local dress code. For example, running in shorts may not be a viable option in a Middle Eastern country.

Wear reflective clothing

When going for a run during your travels, it is important to wear reflective clothing, especially if you are running in the dark. This will ensure that you are visible to motorists, cyclists, and other runners, keeping you safe.

There are many options for reflective clothing, from head to toe, but making your torso as reflective as possible is important as it has a large surface area and is at eye level for many motorists. A good option for this is a reflective vest, which can be worn over a t-shirt or multiple layers. Vests with flashing lights can also help alert passing motorists to your presence. If you are running in colder weather, a reflective jacket or long-sleeve shirt can keep you warm and visible. For warmer climates, a short-sleeve shirt with a reflective pattern or striping will help keep you cool and lit up by headlights.

In addition to reflective clothing, you can also wear reflective accessories such as hats, gloves, and ankle or wrist bracelets. These provide extra visibility and can be easily transported and stored in a pack.

When choosing reflective clothing, opt for bold neon colours that glow in the dark. This will ensure that you are visible from all directions, no matter the lighting conditions.

Prepare the night before

Preparing the night before is key to ensuring your morning run goes smoothly, especially when you're travelling. Here are some tips to help you get ready:

Plan your route

Use mapping apps on your phone to plan your route the night before. This will ensure you know where you're going and can avoid getting lost, which is especially important if you're in an unfamiliar location. You can also use websites like Mapymyrun.com and Run.com to find existing runs or map out your own route. Planning your route in advance will give you peace of mind and help you stick to your running routine while travelling.

Check the weather

Checking the weather forecast the night before will help you prepare for the conditions you'll be running in. This is crucial if you're travelling, as you may encounter unexpected weather. Make sure you have the right gear, such as a headlamp and reflective gear if it's dark, or sunscreen and a hat if it's going to be sunny. Knowing the weather in advance will also help you decide what to wear and pack for your run.

Lay out your clothes and gear

Prepare your running outfit and gear the night before to save time and ensure you don't forget anything. This includes your running shoes, clothing, and any accessories like a phone, music player, or water bottle. If you're travelling, you may also want to bring some form of identification and local currency in case of an emergency. Laying out your gear in advance will make your morning routine smoother and reduce the risk of forgetting something important.

Fuel your body

Eating a nutritious dinner and staying hydrated the night before will help fuel your body for your morning run. Avoid caffeine and alcohol, as these can disrupt your sleep. Instead, opt for a light, balanced meal that will provide sustained energy for your run. If you prefer to eat something before your run, choose quick energy foods like a banana or a slice of toast with peanut butter. Proper fuelling will ensure you have the energy and hydration needed for a successful morning run while travelling.

Get a good night's sleep

A good night's sleep is essential for a morning run, especially when you're travelling and may be dealing with jet lag or disrupted sleep patterns. Practice good sleep hygiene by avoiding naps during the day, establishing a bedtime routine, and aiming for a consistent sleep schedule. Getting enough sleep will ensure you feel rested and energised for your morning run, no matter where your travels take you.

Eat and hydrate well

Eating and hydrating well is essential for a good morning run experience. Here are some tips to ensure you're eating and hydrating optimally for your morning runs, especially while travelling:

Eating Well

• Avoid an Empty Stomach: Running on an empty stomach can make you feel weak and nauseous. It's important to eat something before heading out, especially if you're running long distances or doing high-intensity runs. Opt for quick energy foods such as a banana, a breakfast bar, or a slice of toast with peanut butter.
• Eat a Balanced Diet: Ensure your diet includes sources of potassium, such as bananas, tomatoes, sweet potatoes, oranges, and pomegranate juice. Also, include foods rich in magnesium, like almonds, pumpkin seeds, leafy greens, broccoli, and lentils. These minerals are essential for fluid balance and good muscle function.
• Consider a Light Snack: If you're running in the morning, having a light snack before your run can provide energy without weighing you down. Pair this with water to stay hydrated.
• Refuel After Your Run: Eating a meal or snack within 30 minutes of your run helps with recovery. Opt for a balanced meal that includes protein and carbohydrates.

Hydrating Well

• Stay Consistently Hydrated: Drink plenty of water throughout the week, not just on the days you run. Keep a water bottle with you and refill it several times a day. This helps prevent dehydration when you wake up in the morning.
• Hydrate Before Bed: Go to bed hydrated, but don't overdo it. Try to find the right balance so you don't have to wake up multiple times during the night to use the bathroom. Keep your bedroom cool to prevent night sweating.
• Drink Upon Waking Up: Have a glass of water when you wake up before your morning run. This helps ensure you're adequately hydrated before you start your run.
• Carry Water with You: Take a water bottle with you on your run, even for shorter runs. This is especially important if you're running in the morning, as you may not have had enough time to hydrate before you head out.
• Drink After Your Run: Refuel your body with water after your run to avoid becoming thirsty and aid in recovery. Use your sweat rate or the weight lost during your run as a guideline for how much to drink.
• Avoid Overhydration: While staying hydrated is crucial, be careful not to overdo it. Drinking too much water can lead to hyponatremia, a condition where sodium levels in the blood become dangerously diluted. Listen to your body and drink according to your thirst.
• Replace Electrolytes: When you sweat, you lose important electrolytes like sodium, potassium, calcium, and magnesium. Focus on replacing these electrolytes by consuming sports drinks or snacking on foods rich in these minerals.

Set a consistent morning routine

Setting a consistent morning routine is key to sticking to your running habit while travelling. Here are some tips to help you establish a solid morning routine:

• Sleep hygiene: Good sleep is essential for early morning runs. Avoid caffeine or alcohol close to bedtime, and maintain a nightly routine to unwind, such as meditation or listening to calming music. Stick to a consistent bedtime, even while travelling, and create a quiet, comfortable bedroom environment.
• Prepare the night before: Lay out your running clothes and gear, including reflective gear if you will be running in the dark. You could even sleep in your running clothes to make it easier to get up and go.
• Set multiple alarms: Place your alarm clock across the room so you have to get out of bed to turn it off. Set several alarms if needed, and consider putting one in the bathroom with your gym clothes.
• Incentivise yourself: Establish goals and schedules to maintain motivation. Reward yourself for meeting targets—for example, with a massage or spa treatment.
• Plan your route: Map out your morning run the night before to add variety and keep things interesting. Use tools like Google Maps to find new landmarks, or download mapping apps that provide topographic details for your route.
• Find a running buddy: Running with a partner or group can help keep you accountable and motivated. Look for running groups on platforms like Meetup or Facebook, or consider running with a dog if you have one.
• Eat and hydrate: Eat something light before your run, such as a banana or a slice of toast with peanut butter. Avoid heading out on an empty stomach, as this can affect your energy levels and performance. Stay hydrated by drinking 6–8 cups of water, and consider bringing an electrolyte-rich sports drink with you.

By following these steps, you can create a consistent morning routine that will help you stick to your running habit while travelling.

Frequently asked questions