Running + Traveling Tips

With a beach trip on the horizon, this was a post that I had been planning for a few weeks. However, after hearing about one of my client’s fabulous summer travel plans (I am living vicariously through her Utah and French Riviera adventures!), I knew that this post would be best done sooner rather than later. Summer plans are so exciting, but the thought of getting off routine or deviating from your training plan can be scary. While a coach can help you navigate these on a personalized basis (shameless plug), I wanted to share some tips that I’ve learned from my years of traveling and training:

Safety First

When running somewhere new, staying safe is your number one priority- hard stop. Whether you’re out in the countryside or in the middle of a bustling city, there are several different strategies you can take. 

• Run with a buddy: If traveling with friends or family, is there someone that can run with you? If not, research if there are any local run clubs having meet ups- this is a great way to meet local runners who know the neighborhoods and can help provide safe routes. This is my favorite strategy to learn a new city, and I often pick up some great tips beyond running like where to find a great post-run coffee. I’ve also run local races as workouts, which usually provide an awesome route even if I’m going party pace.  

• Plan your route: Do some research beforehand to see if you can map out some safe neighborhoods or parks to run. Strava Heat Maps can be a great way to learn which areas are well-trafficked by runners and walkers and may be a helpful tool for planning your weekend runs. Asking local runners where to run is also a great idea- if you don’t know anyone where you’re going, check in with a local running store to see if there’s any routes you recommend. Finally, consider ditching the headphones so you can be aware of your surroundings at all times. 

• Share your plans: Before you head out for a run, share where you’ll be running and how long you’ll be gone with a friend or family member. Carry your phone with you in case you get lost or need emergency assistance, and consider sharing your location with whoever you’re traveling with. I always feel better knowing that my husband has my location on Find My Friends when I’m out for a run in a new spot.

• Pivot to the tread: There’s no shame in the treadmill game! While running in a new city can be really fun, there are some instances where the treadmill may be your best bet. If your hotel doesn’t have a tread, check out a local gym for a day pass, or consider swapping your run for a fitness class at a local studio. 

Align your priorities and expectations

Before your trip, sit down and think about what is really important to you. Is your priority executing all workouts, or is it enjoying your trip? There are no right or wrong answers here- this is all personal to you and what your own life circumstances are. I’ll give two examples here of times when I had to factor running into a trip. In September 2023, I was training for the St. Jude Marathon and had a cruise scheduled in the middle of my training cycle. This marathon was really important to me, so I sat down (virtually) with my coach to figure out how I could best set myself up for success. We planned to schedule most of my harder runs and workouts on days when the ship was moving and I didn’t have any excursions so that I had time to get those runs done, and we kept shorter days and cross training on the days that I had a busier day planned. I still enjoyed all the great food and drinks, but also made sure to prioritize hydration, naps, carbs, and I don’t think I was awake past 10 PM on any day. Did I miss some fun nights on the boat with our friends? I sure did, but they knew that I was working towards a big goal and supported my decisions. We made the most of our time together during the day and I was fully present for those moments, and when I was in workout mode, I was 100% dedicated to executing my schedule.

Flash forward to June 2024- I was about a month and a half out from the Boston Marathon and was just returning to running when we left for Montreal for the Formula 1 Canadian Grand Prix. I packed my running gear, planned out my routes- and then I proceeded to not run a single step on my trip. Pretty quickly I realized that this was a unique experience that I wanted to fully enjoy, so I prioritized long walks around Quebec with my husband and trackside Heinekens with new and old friends over my planned runs. We had the absolute best time, and after 4 days away from running and eating poutine for multiple meals, I felt re-energized and recharged. I did my first run back as soon as I got home with zero regrets about my choices. It’s all about where your priorities are at the moment. Reflect on what’s important to you before your trip, and don’t beat yourself up for not “doing it all”. 

Plan ahead

Pack everything you would need for a normal long run! Shoes and running attire are obvious, but don’t forget your fuel. Your regular gels/chews/drink mixes may not be readily available wherever you’re going, so make sure you bring enough to get through all of your scheduled runs (and a couple of backups as well). Pack a few snacks to get through your day as well, just in case breaks between meals are longer than expected and you need to fuel the runger. Hydration is another consideration too- bring an empty reusable water bottle with you to fill up in the airport and beyond, and pack any handheld bottles or hydration belts/vests with you that you normally run with. Finally- and this is a reminder more for me than anything else- don’t forget your running socks! I can’t tell you how often I overlook these and have to buy new ones. Sometimes the littlest things are the easiest to overlook!

TL;DR: Be safe, have fun, align your priorities and expectations, and plan ahead! Enjoy the miles in a new location, but don’t get so caught up in following a plan that you forget to enjoy the journey.

Hey, I’m new around here!

Welcome to Catalyst Running! I’m Sarah, and whether you’re looking to work with me as a 1:1 running coach or are just looking for running advice and inspiration, I’m here to cheer you on and hold you accountable. I’ve always loved to write, and am thrilled to have an outlet to geek out on running content and share my personal running journey with y’all. 

If you’re new here- welcome! Check out my about page to learn more about me and why I started Catalyst Running. If you’re looking to work with me, check out my services page to see what options I have to best serve you and your goals. And if you’re just here to follow along- comment below and say hi! I truly love connecting with other runners and can’t wait to chat more about life on the run. My Instagram is also a great place to connect and get to know me and my coaching style better.

Here’s to all the joyful miles, training tidbits, running advice, and occasionally rambling Instagram posts. I can’t wait to have you along for the ride.