Go For a Run on Vacation: How to Enhance Your Trip
In the past, running was never my go-to option for exercise. I’d much rather be in a gym, on a bike, or roaming through mountains by ski or by foot. However, I have recently found a new love for running on vacation partially out of necessity to keep up my fitness routine and also to do something with myself in the early morning hours when I was overcoming jet lag. There are always going to be dozens of excuses to skip the workout, but I’m hoping to enhance your trip by encouraging you to go for a run around a new city. Here are my top tips on why you should run on vacation and how to make it safe and easy.
Helps to Combat Jet lag
Jet lag certainly affects people differently, and also depends on how far you have travelled. It will inevitably have an impact on sleep, potentially causing insomnia which leads to fatigue. This can be a downer to start off a trip when you would much rather be exploring the sites and immersing yourself in the culture of your destination! There are studies that suggest exercise helps to reduce jet lag by alleviating disruptions to one’s circadian rhythms (AKA your body’s internal clock). And, let’s be honest, if you are going to be wide awake at the crack of dawn, why not get some exercise in! Exercise will promote hydration and help to normalize your sleep patterns. Ultimately, leading to a better overall travel experience.
See our full post on How to Overcome Jet Lag
Beat the Crowds
Go for a run early in the day to beat the crowds to the popular sites! On our last trip to Italy, I was up and running by 7am and found myself alone in landmarks that would be packed with tourists only a few hours later! My best photos of Piazza San Pietro, Trevi Fountain, Piazza San Marco, etc. were all taken during my morning runs. They turned out to be beautiful photos, absent of the crowds of people that normally surround these stunning landmarks. While the crowds are still asleep, take in the quiet beauty of a new city as the sun rises. (Bonus tip – skip the headphones to really focus on this experience and soak it all in). This can also be achieved by an early walk, however you cover more ground by going for a run and it will elevate your heart rate.
Get Acquainted With a New City
There is so much joy in getting lost in a new city. However, it is quite difficult to actually get lost these days with today’s technology. Check out one of the many online route planners the evening before to further familiarize yourself with the area (Strava, Garmin Connect and onthegomap.com are all great options to search or create routes). After running several kilometers through an unknown city, you will be well versed to lead your family or friends through the streets like a local (shortcuts and all!). Often times you will even find some hidden gems like restaurants or cafes that you will want to return to later in the day. Still unsure about where to run? Drop into a local running store or seek out a local running club online. You can also search for local running race routes and replicate them!
Very Little Equipment Needed
All you need is a pair of decent running shoes, which you will likely be packing anyway to tour around comfortably on foot! Most of us are indulging in the local tastes and maybe some libations while we explore new countries and cultures. And why not? This is an important part of the travel experience after all. Sometimes the last thing on our mind is getting to the gym, finding a place to exercise, or finding room to pack gym gear. For me, maintaining some semblance of my fitness routine is very important, and often necessary. And although the run itself may be challenging, running as an activity is an easy way to maintain your fitness routine while travelling. I suggest packing a pair of running shoes that will double as your daily walking shoes.
Shoe Recommendations:
These are my recommendations for a dual run/walk shoe to keep you moving all day long throughout your travels. You may also want to consider a set of quick dry clothing, if you do not have access to laundry. We have washed our clothes by hand and used this travel clothes line for quick washes in our Airbnb. See our full Packing List for more recommendations.
What to pack
Here’s a simple packing lists for short 5-10km runs while on vacation. If you are maintaining a long distance training routine, you will want to ensure you have everything you need above and beyond this list.
- Running Shoes – wear your running shoes on the plane and double as your city walkers
- Running Socks – lightweight and quick drying
- Running Kit – Underwear/sports bra, shorts, singlet or shirt. All lightweight and quick drying
- Hat and Sunglasses – also doubles for daily wear
- Smart watch – Garmin, Apple Watch
- Phone
- Running belt – optional but handy for carrying phone/ID
- Water – this may be controversial, but I don’t carry water for my runs under 10km. I try to adequately hydrate before and after to avoid having to carry water. But that’s just me. If you feel like you will need water during your run, pack a bottle or hydration pack. I always travel with a small packable daypack. This could be used to carry a water bottle, phone, wallet, etc. on your runs. Do what works best for you and make sure to adjust for the heat, if necessary.
Be Safe
Be safe while going for your run! Running alone can cause anxiety to some even in familiar areas let alone in an unknown city. Make sure you are aware of your surroundings to ensure it is safe and also to ease anxiety.
- Wear something with pockets, or a hip belt, so you can pack along a phone, just in case you need to reach someone or call for a ride back, if needed.
- Use an app, such as Strava to allow you to share your live route with a friend so you can both have peace of mind that your location can be easily accessed.
- Ditch the headphones! I mentioned earlier that you should run without headphones to really immerse yourself in your new surroundings. This has safety implications as well. Running without headphones will aid in better situational awareness and allows you to hear traffic and people around you.
- Know which direction the traffic flows in the country you are visiting! This may sound obvious but as North Americans we are wired to look left and then go!
- Become acquainted with local customs. Do you see other runners on the streets, or mostly in parks and trails? Follow local cues to ensure a positive running experience.
See our Full Post on How to Stay Safe While Travelling
Bring the Kids
If you are travelling with kids, maybe they would like to join on an early run or walk depending on their age. They too experience jet lag and can’t control their emotions quite like us adults. Getting some exercise will improve their sleep and potentially lessen the chances of meltdowns later in the day! Can’t take the kids out for a run in the morning? Perhaps alternate days with your significant other in the mornings so that one of you can stay back with the kids.
See our full post on Travelling with Kids
Grab Some Early Breakfast
There have been many times when I have stopped into a grocery store at the end of my run to grab some fruit, snacks or just a few essentials for the day. Depending on what time you head out, shops might not be open yet so try to find out the opening times before you leave.
Unlike North American cities where we can find a Starbucks (or Tim Horton’s for my Canadian friends) open at anytime of the day, many European cities do not have cafe’s open until much later in the morning. Want to return to your hotel or Airbnb like a hero? Pick up a coffee for your significant other or breakfast for the entire family as the cafe’s will likely just be opening at the conclusion of your early run!
