Running On Holiday? A Guide to Balancing Running And Travel
- Zoe Stephens
- Jul 23, 2024
- 18 min read
Let me preface this by saying I love running and travel. Originally, it was a love for them both separately. Combining them both for a run on holiday was a no-brainer for me.
(Or at least, it became so once I got over the initial setback of ‘Why would you think you run on holiday?’)
And I enjoy it, truly.
But I realise a lot of you might be here because you’re on a strict(ish) training plan and have a holiday coming up. Maybe you’re looking for some guidance on how to incorporate this into your travels, what kind of things you need to watch out for, or even if you should run on holiday at all.
In this guide, we'll explore the art of balancing running and travel, from incorporating training plans with your travel itinerary to reaping the benefits of exploring new cultures and landscapes on the run.
We discuss the different aspects of running and travel. How best to combine running on holiday, and why it might (or might not be) for you. I also break it down into the two different aspects… Running on holiday because you WANT to (& making the most of this). And running on holiday because you HAVE to (tips & tricks on how to keep up your training plan you can't skip out on).
By the end, you might just find yourself in the ‘running because you want to’ category, regardless!
So let’s start with that.
Running on Holiday: Why?
With everything that requires motivation in life, you need to find your ‘why’.
Considering you’re (probably) already a runner, you’ve found your ‘why’ for running. Perhaps it’s training for a race, losing weight, or for the headspace (my why). Whatever your ‘why’, this doesn’t disappear because you’re on holiday. Unless you want it to.
‘Why would I run on holiday?’ Is something that I asked myself when packing for a trip one day, wondering if I should pack my running shoes or not. I mean, for most people running on holiday is a ridiculous concept. Exercise? When you don’t have to?!
A holiday is for relaxing, chilling out, and giving yourself the time and space to do what you enjoy.
So why should I worry about going for runs?
A holiday is for relaxing. Chilling out. Giving yourself the time and space to do what you enjoy. So, basically, all the reasons why I run, too..?
Well, let’s revisit that again.
A holiday is for relaxing. Chilling out. Giving yourself the time and space to do what you enjoy. So, basically, all the reasons why I run, too..? Escaping the monotony of daily life and giving myself some time in the day amongst everything else.
And I think most people who run share the same sentiment. For non-runners, it’s the most peculiar thing. That we actually enjoy running? You must be joking! But I don’t think I’m generalising too much when I say that most keen runners do actually enjoy running (or at least enjoy the feeling of achievement after finishing a run!).
I’ve personally never been one for a 2-week beach holiday that is about lots of sleep and getting a tan.
But that’s just me.
If you’re a runner and work with training plans (or not) and you go on holiday specifically to escape this and want to sit on a beach doing nothing - that’s OK too!
You can still love running AND want a break from it.
But below I’m going to outline some of the main benefits you get from combining running and travel.
It offers a unique opportunity to experience your destination from a different perspective. Beyond the physical benefits of staying active, it allows you to immerse yourself in the local culture and history.
Imagine weaving through cobblestone streets lined with centuries-old architecture or tracing the footsteps of past civilizations along scenic trails.
Beautiful Scenery
My number one reason for running on holiday.
For me, running at home is monotonous.
I’m not blessed with living in the countryside, so every time I manage to get out to a new location - I love it. It is the best way to see a new country. Whether running the streets of a sleepy capital city in the morning or catching the sunset along the beach promenade, trail running through the mountains or even at the local running track to enjoy a bit of people watching.
This is my biggest motivation when I run on holiday. Whatever the scenery, it’s going to be something new. Exciting. Different. Maybe even a little more challenging. Maybe a lot easier than what you get back at home. Either way, embrace it.
I always look for the most beautiful locations to run nearby where I’m staying - and some are even worth first driving to.
The beautiful long stretches of beaches in Oman come to mind, here.
The Confidence Boost
Being in a new place, a new environment, or a new culture can be daunting, even for the seasoned traveller. It can take time to get used to your surroundings so you’re not nervous every time you step out of the door, especially if you’re travelling solo.
When I arrive in a new place, a look at Google Maps doesn’t do it for me. I need to get out there, walk (or run) around the location to feel comfortable, feel confident, and to get my bearings.
I have travelled to a lot of countries in the world. Some are ‘easier’ to travel than others.
Some I instantly feel comfortable in; others, it takes time.
I really find running helps boost my confidence here because whilst walking around as a solo female traveller I might feel self-conscious, running helps me overcome this. You can run away from the unwelcome stares (that may be real or just in my head) and I feel that since I’m going faster than running, I don’t give myself much opportunity to feel uncomfortable.
And if I do, I just run faster to get out of that situation..!
Culture & History
You may have taken yourself on a city walking tour. But how about a city running tour? Forget your pace and prepare for a longer run with lots of stops. Plan your route around some cultural and historic sites, with maybe even a break at a famous cafe in between.
There’s no shame in your slow pace here. Remember, you’re on holiday! It’s your time to enjoy your run, and you run how you want to run.
That brings me to my next point…
Pressed for Time?
It’s no secret that running is quicker than walking…
If you’re pressed for time and only have a day or two to explore the city, instead of a walking tour, try running and ticking off as many sites as you can whilst enjoying the place and immersing yourself in the surroundings!
Practicality; Getting from A to B
Being on holiday you might not have convenient access to a car or other mode of transport. Maybe you want to experience something different than just sitting in a vehicle or trying to figure out complicated local public transport.
Perhaps you want to just save money on that taxi.
Or perhaps you want to get somewhere really inconvenient.
Now is your chance to plan in that run!
Taking a look at Strava, you can plan what would be the best opportunity. Is it a short enough distance to run there and back? Can you only run one way (and therefore need to run either there or back, and figure out transport for the other way?) What’s going to make the best run?
Whilst walking somewhere could take 1-2 hours out of your day, this often translates into a 30 min - 1hr run.
Sometimes, of course, this doesn’t work.
You don’t want to show up to a museum covered in sweat after a hot afternoon run. And you probably don’t want to carry a massive camera to take those killer shots you’ve been waiting for.
But maybe you take a slow jog on a colder morning to arrive at the coffee shop next to the museum to cool down before heading inside. And perhaps you can get by with your phone camera for that monument or site you were aiming for.
With any luck, the route to get there will offer some killer views, culture, and/or history, too!
Another example of running ‘in order to see something’ I outline below.
Throw the Running Rules Out
Sometimes it just makes sense (even when it doesn’t). I don’t know about you, but there seem to be an awful lot of rules to follow when running. I find myself constantly looking out for my heart rate, my pace, my exercise load, what kind of training session today should be, or whether I’m well-rested enough or not.
This can really sap the enjoyment out of things.
One thing I love to do on holiday is to forget about the rules of running a little. And go back to enjoying it. It’s my holiday, after all!
I will always remember a great 30km run I did in Kuwait. Nothing about it made sense, but at the same time, everything about it did.
And it stands out as one of my most fun runs to date.
For context, I work as a tour guide. I had just completed a week-long tour in Socotra. Being on tour is tiring and a lot of work on both the body and the mind. You’re working 24/7 and have the responsibility of the safety of the whole group weighing on your shoulders - i.e., you’re not very well-rested after a tour!
My flight to Kuwait was early in the morning, and I arrived at my hotel around 9 am - 3 hours before I could check-in. I had noted earlier that next to my hotel there was a long walk down the promenade which would give me a great first look at Kuwait. Too long to walk, but I thought it was a great opportunity to kill some time before check-in and not waste any of my time in Kuwait. So, I got changed in the hotel toilets and set off. Not at all well-rested, probably not physically in the best condition for a 30km, but I took it at my own pace and really enjoyed it.
(The stop-off at the Starbucks on the way for a re-fuel helped, too!)
This run ended up ticking all the boxes. It killed time. Helped me get my bearings in a new country. And got me to see something I had wanted to, but otherwise wouldn't have been able to experience.
Of course, these rules are in place for a reason. Don't push yourself too much and get injured.
But remember it’s ok to go back to the roots of enjoying running for what it is!
Running on Holiday: Incorporating Your Training Plan
Firstly, I’m not a personal trainer. I’m a casual runner and a traveller. So I don’t want to give too much advice on your personal training plan.
But I can give a few tips on how I work around my own that might be handy to apply to yours, too.
Timing
Timing your holiday around your training could be the key to success. But there are two main things to consider. Are you going on holiday to relax, or to explore?
This is a big factor in how to plan your training, too!
Relaxing Beach Holidays -
In the ideal, you might want to time your holiday for after a race. Perhaps not right after... (Who wants to sit on a plane after a marathon)? But maybe a few days after a race once you are well-rested, now might be the perfect time to give yourself a break and recover.
Use those hours relaxing at the beach as a perfect excuse for some good old rest and recovery!
Plus, a short recovery job or walk along the beach or dip in the ocean would do wonders to those tired feet!
BUT.
If this isn’t possible - and I totally get that - then you’re going to have to incorporate your travel a little around running.
The main thing to do to maintain your running routine while on holiday is to integrate it seamlessly with your travel plans. Before embarking on your journey, take a moment to assess your training schedule and adapt it to fit your itinerary.
Consider the duration of your trip, the terrain of your destination, and any upcoming races or fitness goals. Adjust your mileage and intensity accordingly, allowing for rest days to explore without the pressure of a structured workout.
Just like you'll give yourself time for planned rest and relaxation, as well as maybe a cultural activity or two, schedule in some runs. Planning and sticking to a schedule, just like you would do at home, is key to how you can incorporate your training plan whilst also ensuring you have enough time to enjoy yourself AND not feel too guilty for taking the time off.
Plus, you want to make sure you can stick to your training plan as much as possible without missing too many runs and having to catch up further down the line.
Plan... plan... plan...
Exploration & Adventure Travel -
On the other hand, if your holiday is likely to be an active one (i.e. not a relaxing beach holiday), you might really NOT want to plan it just after a race where you should be concentrating on rest and good nutrition.
As I mentioned above, the key is planning. Putting some time aside to really do some research on the location and how I can best schedule in running - if even at all possible amongst an active itinerary.
If I know that I will be going somewhere with incredible scenery that’s very running-friendly, I’ll make sure to have that week as an endurance week. I know I’ll want lots of long runs and I’ll plan ahead accordingly. On the other hand, if I know that where I’m going is likely going to be too hot to do much running in, or maybe I'll be too busy for little more than one or two short 5km runs, I’ll make sure to get the miles in the week beforehand.
As you can see from the above considerations, there may never be a perfect time to go on holiday whilst trying to incorporate running.
Does this mean that you should never go on holiday, lest you jeopardise your training plan?
Absolutely not.
Try to find a way to make compromises and make it work for you. Everyone is different and I hope you can use this guide to fit your needs!
Nutrition
How to stay healthy when on holiday? Especially if you're on a more strict training plan?
Full disclosure here - I’m personally not a big foodie. I don’t really eat for the love of food, but mainly because it’s fuel for my body. So, whilst I love trying out the local cuisine, and I generally do have at least one meal out per day, this isn’t a priority for me.
So, to be honest, it's really easy for me to plan my meals around nutrition and healthy eating.
I’d much rather save money and bring some nutritional food supplements like Huel with me. This way, I know that at least one meal per day I’m getting my nutrition in.
For others, this might sound completely ridiculous. Understandable!
When you’re on holiday, of course you want to enjoy the local cuisine.
And that’s fine!
Everything in moderation, and don't overthink things.
Perhaps you can bring some staples from home with you snacks, and remain mindful when you’re eating out on what kind of things you’ve been eating recently - is it very unbalanced?
If cutting out things and worrying about what you’re eating on holiday doesn't sound fun at all - then think about adding things. Have that pizza - and make sure you’re adding bits on top or a couple of sides to get the protein in, as well as the carbs!
On the other side of things... how long is your holiday? Are you away for a weekend, or a month? If you're away for long periods of time, you might want to plan a little more. But a weekend away enjoying your food a little?
I'm no nutritionist. But I think that's fine.
So how I stay healthy is simple. I indulge, but not too much. And I bring some extra nutrition from home to make sure I'm still getting the good stuff in. But that's just some of my own ideas you can consider.
Find something that works for you!
What if I don’t plan well?
Most importantly, remember that training plans, just like any plan in our lives, can change. Life gets in the way and you might get ill, you might miss a few days or a week or two here or there.
This is not the end of the world.
If you incorporate running on holiday into your training plan and then find that the environment or situation is not ideal to run it, that doesn’t mean you have to end your holiday early or cancel your race.
Maybe it’s a lot hotter than you imagined? The hills are a lot more intense than you’d bargained for? Or you just don’t feel safe?
Training plans, just like any plan in our lives, can change.
Give this time off some other functionality. Maybe it’s extra recovery time, maybe it’s time to spend some more time on stretches or a yoga session in your hotel room, instead.
Or perhaps, if you find you have less time than you thought, shorten your workouts into shorter sprints, concentrating on speed work, and then save the longer endurance sessions for when you get back into your comfort zone.
Running on Holiday: How
As both a traveller and a runner for over a decade now, I've picked up some tricks along the way.
The following are some practical tips on how best you can enjoy running and travel.
Packing for a holiday run requires minimal gear but maximum preparation. More on the packing list below. Essentials include lightweight, moisture-wicking clothing, supportive footwear suited to your chosen terrain, and a reliable GPS watch or smartphone for navigation.
In reality, preparation is your best friend here.
Minimal gear, maximal preparation.
Preparation
Preparation is key. Research running routes in advance, seeking out safe and scenic paths that showcase the beauty of your surroundings.
Designing Routes in Advance (Strava) -
Use Strava to design routes and design a route depending on your ‘why’. Is it for tourism? Is it for training? What kind of training, do you need hills? Do you want beautiful mountains? Do you want to get from A to B? Do you need hills? Etc.
Strava allows you to see popular running routes in the area according to your running needs. And depending on how touristy the location is, you might even find running routes that are based on passing common tourist sites and plan around tourist routes!
The Weather -
Another thing to prepare for is the weather.
The climate might be very different than the one you’re used to - prepare for this in both your running attire and when you plan your runs. If it’s going to be very hot, you might want to get some early morning runs in before the sun comes out too much.
And if it’s going to be very humid or at higher altitudes, you might find yourself having to shorten your runs or slow down your pace a little if you’re not used to it!
Local Customs
Be mindful of cultural norms and local customs, adapting your attire and behaviour accordingly to show respect for the communities you encounter.
This is especially so for the ladies if you are in a country where you may see fewer females running or there are stricter dress codes for women, like running in the Middle East. You want to enjoy your run - and not be stared at the whole time. Or even put yourself in a dangerous situation.
Make sure to do adequate research beforehand, and consider adapting running routes or attire to conform to this.
Running in some countries in the Middle East, for example, I made sure to wear leggings and shorts over my leggings (to not show too much body outline) and to not show my shoulders. But wherever I ran, I never felt a safety threat.
However, in Europe, depending on the city or where I am, I might consider not running down empty alleyways in the dark alone. Or indeed probably never in the dark alone, depending on where I am.!
Safety First
Always prioritize safety, whether running solo or in a group, by staying aware of your surroundings and carrying identification and emergency contact information.
If you don't feel safe running alone, look up Facebook groups or running forums in the destination you're travelling to. You will find that most running groups are very welcoming to newcomers, even if they're just here for the weekend!
Plus, they're most likely to be locals - get some travel and restaurant recommendations, whilst you're at it!
Clothes Washing!?
What to do with all those stinky running clothes?
Well, it depends on how long you’re going to be on holiday. If it’s just a week, bring a couple of different sets of clothes and a plastic bag, and keep them locked away in the bag after you use them!
If you’re away for a longer period like a few weeks or months, you’re going to have to do washing anyway. I tend to do a wash once a week when away for a long time, and wash my running clothes after two uses. If I need to wash them in between big clothes washes, the hotel sink or shower and some washing powder usually does the trick!
Top Tip: If you’re doubling up running clothes as everyday wear (see more in ‘packing’ below), make sure to wear them as everyday clothes THEN as running clothes to minimise the washing load!
Running on Holiday: Packing Tips
Worried about all your running gear taking up too much space in your luggage? Don’t want to worry about bringing all your running gear with you?
Here are some tips I use when packing.
TIP 1: Wear your running shoes on the plane.
For me, these tend to be the most bulky shoes - especially if you’re travelling lightly and to warmer climates where you don’t need very heavy-duty shoes.
I usually travel with running shoes that double up as everyday trainers, and a pair of sandals. If you find that you will need some hiking shoes or other, get these out of your suitcase and wear them on the plane instead. Sure, a little less comfortable.
But it will save you on that precious luggage space. And make sure to pack your lightest running shoes (I actually use barefoot shoes so they take up a lot less space than other running shoes with thicker soles, anyway!)
TIP 2: Double up your running gear with ev
eryday wear.
I will try to pack running clothes that I can also wear as everyday clothing items. I have some shorts and T-shirts that are definitely on the less flattering side and more for functionality. I just keep them for running. At the same time, I have some nicer shorts, leggings, and tops that don’t necessarily feel like they’re just for running.
These usually happen to be darker colours or things that can go with a lot of things. I tend to bring these as daily wear. I wear them once or twice, then, use them once or twice for a run, too.
Make sure to use them on your run AFTER you’ve worn them for normal use. Otherwise, you’ll probably have to wash them before you can get another use out of them..! I have also found that when going to colder climates, leggings and tops double up really nicely as under-layers during the day. And bringing a running jacket which is usually light-weight and waterproof is a great thing to bring around during the day in case of an unexpected downpour!
TIP 3: Less is more.
Ever tried minimalist running? Now's your opportunity.
Ditch the running gels and the fancy equipment (if you can). Try running on the bare minimum, and doubling up the functionality on things. For me, this is usually a running belt (where I can keep things like my phone and hotel key card) and a foldable water bottle. (After I have drunk the water, I also store this bottle in my running belt!).
If I plan for a longer run on holiday, then I will bring my gels - these also fit in my running belt! I will also bring with me some cash in case I run out of water and fuel and need to re-stock mid-run. All there is left is to make sure your watch is fully charged before you set off!
(Or bring the charger with you on holiday, too!)
PS. A running belt usually doubles up as a great safety pack you can wear underneath your clothing with your valuables if you are in a particularly touristy or unsafe area!
TIP 4: Don’t overpack.
Take whatever you take for a run normally, or take what you use throughout a one week period. Don’t take all the things ‘just in case’ - unless you're going to a place that won’t have them available for purchase should you need it.
Feel free to take a basic first aid kit or any medication you take normally, but don’t worry about the rest of the stuff in your running kit you only use occasionally. And consider leaving the foam roller behind.
TIP 5: Disregard all of the above if you have the space!
If you’re not worried about the weight or size of your suitcase, why not take it all?! No one’s going to judge you. It’s your holiday after all! And it might make your running experience much more pleasant.
And finally...
While running on holiday can enhance your travel experience, it's essential to listen to your body and honour your need for rest and relaxation.
If running feels like a chore amidst the excitement of exploration, don't hesitate to take a break and indulge in other activities that bring you joy. Whether it's savouring local cuisine, soaking up the sun on a sandy beach, or simply strolling through vibrant marketplaces, embrace the freedom to unwind without guilt.
Remember, the beauty of travel lies in the freedom to choose your own adventure. Whether that means conquering new running routes or simply savouring the moment.
FAQs About Running On Holiday
1. How Can I Incorporate Running Into My Holiday Plans Without Sacrificing Leisure Time?
Balancing running with holiday activities requires careful planning.
Consider scheduling your runs during times when they least disrupt your travel itinerary, such as early mornings or before dinner.
Additionally, opt for sightseeing routes that allow you to explore new destinations while getting your workout in.
2. What Are the Benefits of Running While on Holiday?
3. How Can I Ensure Safety While Running in Unfamiliar Locations?
4. What Should I Pack for Running on Holiday?
5. Should I Feel Obligated to Run While on Holiday?
6. How Can I Navigate Cultural Differences While Running in Foreign Countries?
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