Training on Vacation: How to Stay on Track With Running While Traveling This Summer

Summertime presents the perfect time to rest, recover, and unwind with some fun. This often means taking the time to travel. But runners know that summer is not completely off-season. Those looking to stay fit and work towards fall running goals need to keep up with their regular training.

However, it is possible to travel and enjoy vacation and still stay on top of training. It just requires proper planning and a balance of putting in the hard work and having summer fun.  

Here are the top tips to stay on top of training when traveling for summer vacation.

1. Plan Accordingly

Before leaving for a trip, communicate with your coach about how long the vacation is. Use your coach as a sounding board when planning a running schedule while away. It’s important to know what types of runs are needed such as a long run or hill repeats and how that is possible when at the destination. This might mean looking to see if the hotel has a gym with a treadmill or any local parks or trails.

It’s important to pack your running gear including sneakers, moisture-wicking clothes, and items for sun protection like sunscreen or a hat.

2. Have Flexibility

Vacations often include a packed schedule of sightseeing, spending time with family, and other fun activities. The days can slip on by. Try to stick to your training plan, but allow for flexibility and do what you can. This might be cutting a long run down or opting for a speed session when time is limited.

If your family has early morning plans, run in the evening or vice versa. Flexibility helps with consistency without feeling overwhelmed.

3. Explore Your Destination

Running allows athletes to explore new destinations when traveling. Go out to a local park or along the beach. Encourage the family to sightsee on foot to get steps in and remain active on vacation.

4. Stay Safe

Being at a new location means runners are unfamiliar with the city or town. Plus summer weather can be hot and humid. Always tell an adult or parent when you plan on going for a run. Encourage a family member or friend to run with you. There are apps that parents or adults can use to track the runner for added safety precautions.

Hot weather is common during summer vacations. Stay on top of hydration, bring water with you on the run, and avoid running during the hottest part of the day (usually between 11 a.m. and 3 p.m.).

5. Swap Running For Cross Training

If running isn’t possible one day, use that day to cross-train. Swimming, biking, and hiking are all great ways runners can cross-train. Another option is a bodyweight workout that can be done from the hotel or guest room. Exercises like squats, lunges, push-ups, planks, and burpees are great ways to strength train with body weight. Use travel days when you’re stuck in the car or at the airport for quick bodyweight workouts.

6. Enjoy The Vacation

Vacations are a time to relax, so use it as a time for easy, shake-out runs without the pressure.  If you miss a day or two of running, it isn’t the end of the world. Once you get home, buckle down on training to get back into the athlete mindset. During summer training, consistency is key but there should also be a healthy balance.