Building Blocks of Mental Toughness

Resilience: The Foundation of Mental Toughness

Resilience is the cornerstone of mental toughness. It’s your ability to bounce back from adversity, setbacks, and fatigue. Think of it as your mental shock absorber. When your body aches and your spirit wanes, resilience keeps you going.

Focus and Determination: Staying the Course

Long-distance endeavors require unwavering focus. You need to stay committed to your goal even when the finish line seems distant. Determination is what keeps you on the path when distractions beckon.

Emotional Intelligence: Navigating Highs and Lows

Emotional intelligence is crucial when tackling long distances. It helps you understand and manage your emotions effectively. Whether it’s the euphoria of a milestone or the frustration of a setback, emotional intelligence guides your response.

Self-Belief: The Power of Positive Thinking

Self-belief is your inner cheerleader. It’s the voice that says, “You can do this!” Even when doubt creeps in, self-belief keeps you moving forward, one step at a time.

Overcoming Challenges

Dealing with Physical Exhaustion

Long-distance endeavors test your physical limits. Mental toughness helps you push through the pain, reminding you that your body is capable of more than you think.

Handling Mental Fatigue

Mental fatigue is a formidable adversary. It can make you question your journey. Mental toughness, however, equips you with strategies to combat this fatigue and keep moving.

Staying Motivated through Setbacks

Setbacks are a part of any long-distance journey. They might be injuries, unexpected weather, or personal doubts. Mental toughness provides the resilience to view setbacks as opportunities to learn and grow.

Strategies to Develop Mental Toughness

Mindfulness and Meditation

Mindfulness and meditation train your mind to stay present. They help you stay focused on the task at hand rather than worrying about the miles ahead.

Visualization Techniques

Visualization is a powerful mental tool. By visualizing your success, you’re more likely to achieve it. Mental toughness enables you to harness this technique effectively.

Goal Setting and Tracking Progress

Setting clear goals and tracking your progress keeps you motivated. Mental toughness gives you the discipline to stick to your plan and adjust as needed.

Seeking Support and Mentorship

You don’t have to tread the path alone. Seeking support from fellow athletes or mentors can provide valuable insights and motivation.

Real-Life Success Stories

Elite Athletes Who Exemplify Mental Toughness

From marathon legends like Eliud Kipchoge to ultramarathoners like Courtney Dauwalter, elite athletes showcase mental toughness in action. Their stories inspire us all.

Ordinary Individuals Achieving Extraordinary Feats

Not every long-distance hero wears a medal. Many ordinary people accomplish extraordinary feats through sheer mental grit. These stories remind us that mental toughness is within reach for everyone.

The Mind-Body Connection

How Mental Toughness Affects Physical Performance

Your mind and body are intimately connected. Mental toughness can enhance physical performance by reducing the perception of effort and increasing endurance.

Techniques to Sync Your Mind and Body

Practices like breathing exercises and positive self-talk can synchronize your mind and body, optimizing your performance.

Mental Toughness in Other Life Areas

While we often associate mental toughness with sports, it extends to other aspects of life.

Career Success

Resilience, focus, and self-belief are assets in your professional journey. Mental toughness can help you navigate the challenges of the corporate world.

Personal Relationships

Understanding emotions and staying committed are essential in relationships. Mental toughness fosters empathy and resilience, improving your connections with others.

Balancing Mental Toughness and Mental Health

Recognizing the Signs of Mental Strain

Mental toughness should not come at the expense of mental health. It’s crucial to recognize the signs of strain and take steps to address them.

Strategies to Maintain Mental Well-Being

Balancing mental toughness with self-care practices like rest, relaxation, and seeking professional help is essential for long-term success.

Overcoming Common Myths

Myth 1: Mental Toughness Means Suppressing Emotions

Contrary to popular belief, mental toughness doesn’t mean burying your emotions. It’s about acknowledging and channeling them effectively.

Myth 2: Mental Toughness Is an Inborn Trait

Mental toughness can be developed and strengthened over time. It’s not something you’re born with or without.

Measuring Your Mental Toughness

Self-Assessment Tools

Various tools and assessments can help you gauge your mental toughness. They provide insights into your strengths and areas for improvement.

Seeking Professional Guidance

If you’re serious about enhancing your mental toughness, consider working with a mental coach or therapist who specializes in sports psychology.

Conclusion

In the world of long-distance endeavors, mental toughness is the compass that guides you through the toughest terrains. It’s the steady hand on your shoulder when the journey gets arduous. So, as you lace up your running shoes or prepare for your next long-distance adventure, remember that your mental fortitude is as crucial as your physical preparation. With resilience, focus, and unwavering self-belief, you can shape your path to long-distance success. Embrace the power of mental toughness, and there’s no limit to what you can achieve.

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Benefits of Running in Beautiful Locations

Physical Health Advantages

Running in beautiful locations isn’t just a feast for the eyes; it’s also a boon for your physical health. The varied terrain of these paths challenges your muscles in unique ways, providing an excellent cardiovascular workout. Whether you’re ascending mountain trails or navigating coastal routes, you’re giving your body a full-body workout that improves endurance and strength.

Mental and Emotional Benefits

Running amidst stunning natural beauty does wonders for your mental and emotional well-being. The tranquility of these locations allows you to escape the chaos of daily life, reducing stress and anxiety. Moreover, the release of endorphins during your run leaves you feeling elated, making these trails your personal therapy sessions.

Running Path Essentials

Proper Footwear and Attire

Before embarking on your running adventure, it’s crucial to ensure you have the right gear. Invest in proper running shoes that provide support and traction suitable for the terrain you’ll encounter. Dress in moisture-wicking attire, and don’t forget essentials like a hat, sunglasses, and sunscreen.

Staying Hydrated and Safe

Running in beautiful but remote locations means you need to stay self-sufficient. Carry enough water to stay hydrated throughout your run, and consider a hydration pack for longer journeys. Also, it’s vital to inform someone of your route and expected return time for safety.

North America’s Finest Running Trails

Pacific Coast Highway, California

Imagine running along the iconic Pacific Coast Highway, with the vast Pacific Ocean stretching to your side and the rugged California coastline on the other. This picturesque route offers not only stunning views but also challenging elevation changes, making it a runner’s paradise.

Acadia National Park, Maine

Acadia National Park boasts pristine forests, rocky cliffs, and crystal-clear lakes. Running through its carriage roads, you’ll be immersed in a landscape straight out of a postcard. Don’t forget to stop and take in the view from the summit of Cadillac Mountain, the highest point on the East Coast.

Banff National Park, Canada

Canada’s Banff National Park is a haven for trail runners. Surrounded by the majestic Canadian Rockies, you’ll experience the sheer awe of nature. The Moraine Lake shoreline trail is a must-visit, offering turquoise waters and a challenging yet rewarding run.

European Running Escapes

Cinque Terre, Italy

Cinque Terre’s colorful villages, perched on cliffs overlooking the Ligurian Sea, provide a backdrop like no other. Run the coastal trails that connect these villages for a unique blend of culture and nature.

Swiss Alps, Switzerland

The Swiss Alps are a trail runner’s dream. With well-marked routes and breathtaking vistas, you can challenge yourself on high-altitude trails or opt for serene lakeside runs. It’s a paradise for those seeking both adventure and tranquility.

The Amalfi Coast, Italy

The Amalfi Coast’s winding cliffside roads offer a dramatic setting for your run. As you navigate the curves overlooking the Mediterranean, you’ll be rewarded with not only a great workout but also incredible photo opportunities.

Running Through Asia’s Wonders

Great Wall of China

Running along the Great Wall of China is an experience like no other. While it’s not for the faint of heart, the sense of accomplishment and the views of the ancient wall snaking across the landscape are unparalleled.

Kyoto’s Philosopher’s Path, Japan

Escape the bustling streets of Kyoto and find serenity on the Philosopher’s Path. Cherry blossoms in spring and vibrant foliage in autumn make this riverside route a tranquil and visually stunning choice.

Annapurna Circuit, Nepal

For the adventurous runner and Crickex casino, the Annapurna Circuit offers a challenging high-altitude experience. As you traverse through picturesque villages and lush valleys, you’ll witness the grandeur of the Himalayas up close.

South American Treasures for Runners

Torres del Paine, Chile

Torres del Paine National Park in Chile is a land of dramatic landscapes. Run beside azure lakes, beneath towering peaks, and witness the awe-inspiring beauty of Patagonia.

The Inca Trail, Peru

The Inca Trail is a historical and visual marvel. Follow in the footsteps of ancient civilizations as you run through dense cloud forests, past Inca ruins, and reach the grand finale at Machu Picchu.

Patagonia, Argentina

Argentina’s Patagonia region offers vast wilderness and awe-inspiring glaciers. Whether you run through the rugged terrain or along the serene lakeshores, every step in Patagonia is a step into the wild.

Africa’s Unique Running Adventures

Table Mountain, South Africa

Table Mountain’s iconic flat-topped peak is a challenging yet rewarding run. Conquer the slopes and be rewarded with panoramic views of Cape Town and the surrounding ocean.

Victoria Falls, Zambia/Zimbabwe

Running alongside the thundering Victoria Falls is a sensory overload. The misty air, the sound of rushing water, and the lush rainforest create an unforgettable running experience.

Sahara Desert, Multiple Countries

For the ultimate adventure, consider running through the Sahara Desert. Guided tours offer a safe way to experience this otherworldly landscape, where endless dunes stretch as far as the eye can see.

Australian Beauty Unveiled

Great Ocean Road, Victoria

Australia’s Great Ocean Road takes you along rugged cliffs, pristine beaches, and the famous Twelve Apostles. It’s a runner’s paradise with diverse terrain and breathtaking vistas.

Blue Mountains, New South Wales

The Blue Mountains offer a mix of challenging trails and serene forest runs. The ancient rock formations, eucalyptus forests, and occasional waterfalls create a unique atmosphere.

Kakadu National Park, Northern Territory

Kakadu National Park’s diverse landscape features wetlands, ancient rock art, and abundant wildlife. Running here is like stepping into a prehistoric world.

Tips for Planning Your Running Adventure

Research and Preparation

Before jetting off to these incredible destinations, thorough research and planning are key. Learn about trail difficulty, local weather conditions, and any permits or fees required. Pack accordingly and familiarize yourself with the local culture and regulations.

Travel and Accommodation

Choosing the right travel and accommodation options can make or break your running adventure. Opt for accommodations that are convenient to your chosen trails, and consider guided tours if you’re unsure about running in a foreign location.

Safety First: Running in Remote Areas

Communicating Your Plans

When running in remote areas, it’s crucial to inform someone you trust about your plans. Share your route, expected return time, and any emergency contact numbers. This simple step can be a lifesaver in unforeseen circumstances.

Wildlife Encounters

Many of these breathtaking running paths are in natural habitats where wildlife abounds. Respect the animals’ space, avoid disturbing them, and follow local guidelines to ensure both your safety and the safety of the animals.

Capturing the Moments

Photography and Journaling

Don’t forget to capture the memories. Bring a camera or use your smartphone to document the stunning scenery. Journal your thoughts and experiences to relive the moments and share your adventures with others.

Sharing Your Experiences

Share your running adventures on social media and with fellow runners. Your experiences can inspire others to embark on their own journeys, and you might discover hidden gems and tips from the running community.

The Sustainable Runner

Leave No Trace

Respect the environment you run in by following the Leave No Trace principles. Pack out all trash, stay on designated trails, and minimize your impact to preserve these beautiful locations for future generations.

Supporting Local Communities

When running in remote areas, consider supporting local businesses and communities. Buy locally made souvenirs and enjoy regional cuisine to contribute positively to the places you visit.

Conclusion

In the world of running, it’s not just about reaching the finish line; it’s about the incredible journey you take to get there. Running through Earth’s most breathtaking paths offers not only a physical challenge but also a deep connection with nature and a chance to explore the world’s wonders. So, lace up your running shoes, pick a destination that calls to your heart, and embark on an adventure you’ll never forget.

Additional Resources

Running Groups and Communities

Joining local running groups or online communities can provide valuable insights, tips, and even running partners for your adventures. Connect with like-minded individuals who share your passion for exploring beautiful running paths.

Gear and Equipment Recommendations

Make the most of your running adventure with the right gear. Check out our recommendations for running shoes, hydration packs, and other essentials to ensure a safe and enjoyable experience on Earth’s most breathtaking running paths.

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But fear not! With the right tips and techniques, running with glasses can be comfortable, easy, and enjoyable. In this article, we’ll share some practical tips for runners who wear glasses, including how to choose the right glasses, prevent slipping and bouncing, and avoid fogging. We’ll also provide some bonus tips for contact lens wearers who may be considering a switch to glasses for running, as well as tips for wearing headphones while running with glasses.

Whether you’re a seasoned runner or a newbie, these tips will help you focus on the run and achieve your running goals with confidence and clarity. So, let’s get started!

Choosing the Right Glasses for Running

Choosing the right glasses for running can make a significant difference in the comfort and effectiveness of your workout. Here are some factors to consider when choosing glasses for running:

• Fit: The fit of your glasses is essential for comfortable and stable running. Look for glasses with adjustable temples and nose pads that can be customized to your face’s shape and size. Choose glasses that fit securely and snugly without being too tight or loose.
• Lens Type: The type of lens you choose can affect your vision and performance during a run. Consider glasses with lenses that are polarized, photochromic, or tinted to improve clarity and reduce glare. You may also want to look for glasses with lenses that are impact-resistant and scratch-resistant to protect your eyes from debris and hazards.
• Frame Design: The design of your glasses can impact their stability, comfort, and weight. Look for glasses with a wraparound design that provides a wide field of view and prevents slipping or bouncing. Consider glasses with a lightweight and durable frame that won’t weigh you down during a run.

Some specific examples of glasses that work well for runners include the Oakley Flak 2.0 XL, which features a wraparound design, adjustable nose pads and temples, and interchangeable lenses. Another option is the Nike Vaporwing Elite, which has a lightweight and aerodynamic frame, a comfortable fit, and polarized lenses for optimal vision. Other good brands to consider include Under Armour, Smith, and Tifosi.

By choosing glasses that fit well, have the right lens type, and feature a suitable frame design, you can run with confidence and comfort. Remember to try on different glasses and test them out during a run to find the ones that work best for you.

Preventing Slipping and Bouncing

One of the most common issues that glasses wearers face when running is slipping or bouncing glasses. This can be distracting, uncomfortable, and even dangerous, especially when running on uneven terrain. Here are some practical tips for preventing your glasses from slipping or bouncing during a run:

• Use a Strap or Sport Band: A strap or sport band can help keep your glasses in place and prevent them from slipping or bouncing. Look for a strap or band that is adjustable and comfortable, and make sure it fits snugly around your head without being too tight. Some runners even use a simple piece of string or elastic to create a DIY strap.
• Adjust the Fit: Adjusting the fit of your glasses can also help prevent slipping and bouncing. Make sure the temples and nose pads are adjusted correctly to fit your face. If your glasses have adjustable temples, bend them slightly to create a better grip around your ears. You can also use an eyeglass repair kit to tighten the screws that hold your glasses together.
• Choose Glasses with a Nonslip Coating: Some glasses are specifically designed for sports and have a nonslip coating on the temples or nose pads. This coating can provide extra grip and prevent slipping or bouncing during a run. Look for glasses with a rubberized or silicone coating that can provide a secure and comfortable fit.

For example, some runners use the Croakies Terra Spec Cords, which are adjustable straps that attach to the temples of glasses to keep them in place. Others opt for glasses with nonslip coating on the nose pads, such as the Maui Jim Ho’okipa, which is lightweight and comfortable, and features a nonslip nose pad for a secure fit. Some runners even use a bit of beeswax or lip balm on the temples or nose pads to create extra grip.

Avoiding Fogging

Another issue that glasses wearers face when running is fogging, which occurs when moisture from sweat or breath condenses on the lenses, obstructing your vision. Here are some practical tips for preventing fogging in your glasses:

• Use an Antifog Spray: Antifog sprays can help prevent moisture from condensing on your glasses by creating a barrier that repels water. Look for sprays that are specifically designed for glasses or sports gear and follow the instructions carefully. You may need to reapply the spray periodically, depending on the intensity of your run.
• Wipe the Lenses with a Cloth: Wiping your glasses with a clean and dry cloth can also help prevent fogging. Look for a microfiber cloth that is specifically designed for glasses, and carry it with you during your run. You can also use your shirt or a towel in a pinch, but be careful not to scratch the lenses.
• Adjust Your Breathing: Adjusting your breathing can also help prevent fogging. Try to breathe through your nose instead of your mouth, as this can reduce the amount of moisture that reaches your glasses. You can also try adjusting the fit of your glasses to create more airflow around your lenses.

For example, some runners use the Cat Crap antifog spray, which is specifically designed for glasses and can be easily applied on the lenses before a run. Others carry a microfiber cloth in their pocket or waistband and wipe their glasses periodically during the run. Some runners even use a bit of dish soap or shaving cream to create a thin film on the lenses that can prevent fogging.

Wearing Headphones While Running with Glasses

If you want to listen to music or podcasts while running with glasses, there are some practical tips you can follow to ensure comfort and safety. Here are some tips for wearing headphones while running with glasses:

Choose the Right Type of Headphones: The type of headphones you choose can affect their compatibility with glasses. Look for headphones for glasses wearers that have a slim and low-profile design, such as earbuds or in-ear headphones, as they are less likely to interfere with your glasses.

Although over-ear or on-ear headphones can interfere with the temples or frames of your glasses, the Treblab Z2 headphones have been designed to be more compatible. However, it’s worth noting that they may be a bit bulky or heavy compared to other headphones.

When selecting headphones for running with glasses, it’s generally best to avoid models with hooks as they may interfere with the fit of your glasses. Instead, in-ear headphones or models with a neckband can be a better choice. In-ear headphones are typically more compact and offer a secure and comfortable fit, while headphones with a neckband can provide added stability and prevent the headphones from bouncing or falling out during your run.

Bonus Tips for Contact Lens Wearers

If you wear contact lenses but are considering wearing glasses for running, there are some practical tips you can follow to make the transition easier and more comfortable. Here are some tips for contact lens wearers who may be considering wearing glasses for running:

• Choose the Right Glasses: When choosing glasses, make sure they are comfortable and fit well. Look for glasses with a lightweight and breathable frame that won’t weigh you down during your run. Consider glasses with a wraparound design that provides a wider field of view and protects your eyes from debris and hazards. Choose lenses that are polarized, photochromic, or tinted to reduce glare and improve vision.
• Make the Transition Gradually: If you’re not used to wearing glasses for running, it’s best to make the transition gradually. Start by wearing your glasses for shorter runs or during your warm-up, and gradually increase the duration and intensity of your runs. This can help your eyes and brain adjust to the new visual information and reduce the risk of headaches or eye strain.
• Bring Backup Contact Lenses: It’s always a good idea to bring backup contact lenses in case you need to switch back during your run. You can carry them in a small case in your pocket or running belt. Make sure to also bring a small bottle of contact lens solution and a clean cloth for hygiene and cleaning purposes.

For example, some runners who wear contact lenses find that glasses with adjustable temples, such as the Nike Terminus, can provide a comfortable and secure fit during a run. Others opt for glasses with a wraparound design and photochromic lenses, such as the Adidas Horizor, which can provide optimal vision in different lighting conditions. Some runners also find that starting with shorter runs while wearing glasses and gradually building up to longer runs can help their eyes adjust and reduce discomfort.

Conclusion

In summary, runners who wear glasses may face challenges such as slipping or bouncing glasses, fogging lenses, and difficulty wearing headphones. However, there are practical tips and techniques that can help overcome these challenges, such as choosing glasses with adjustable temples, using antifog sprays or wipes, and selecting the right type of headphones. It’s important to address these challenges as running with glasses can be more comfortable and enjoyable with the right techniques.

We encourage readers to try these tips and find the ones that work best for them. With the right techniques, running with glasses can be a comfortable and rewarding experience, allowing runners to achieve their fitness goals without sacrificing their vision. So if you’re a glasses wearer who’s hesitant to start running, don’t be afraid to give it a try – with the right preparation and equipment, you can enjoy all the benefits of running while still wearing your glasses.

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I remember looking, without blinking, at the successive shots of synchronized movements of swimmers, broad sweeps of the javelin thrower in slow motion, ultra-fast manipulations with the ball by soccer players, and could not believe that sports could be the source of such exciting beauty.

The final illumination came with the scene of the flow of the hurdle runners – those intense, endlessly beautiful, almost ethereal in their honed movement bodies sweeping in a solid line in front of the camera.

During one of my first runs in Dakar, after about 20 minutes of leisurely jogging along the waterfront without much enthusiasm or energy, I was already beginning to slow down with the thought of “not my day.”

And then I turn my head, look at the ocean, and suddenly I realize that the rhythm of the music playing in my headphones perfectly lends itself to the waves of the ocean. The spray of water crashing on the rocks matches the notes of my favorite John Maus song with some incredible precision, as if they were dancing to it on purpose!

Then I look under my feet and see that I, too, am beginning to speed up and slow down in time with the music and the waves. I am filled with energy and no sooner do I come to grips with the magic, the perfection and the fragility of everything that is happening to me than I am surrounded by a group of other runners.

We begin to run at the same level, they gradually speed up, and so do I, repeating exactly without any effort and without a trace of fatigue the movements of their arms and legs, honed and rhythmic, like the athletes in a Vertov film. By that time dusk had already fallen, and I could see only the reflections of sweat and arteries swollen with tension on their faces, everything else had become a defocused background.

From the aesthetic pleasure and awareness of my participation in it, I catch myself thinking about the cinematic nature of this scene. My heart leaps out of my chest with excitement, and suddenly someone in a rush of adrenaline begins to emit almost animalistic screams of joy from running. We all pick him up and, without collusion, run into the ocean together.

I have never felt such intoxication from running, such closeness to total strangers, such a collective body experience. Those few minutes of pure happiness opened up a new level of training for me. In Dakar, I realized that running can be a very cool experience of living a shared emotion and being one with others.

The fact that it happened to me specifically in Senegal is certainly no coincidence.

In a society in which the group is much higher than the individual in the system of values, and sometimes very unexpected rituals for the European man are brought out into the street, training alone is a practice, to say the least, strange.

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That’s how it worked out for us with Istanbul. I ran my first marathon there. Istanbul is a 100% gastronomic place. Here you can eat nothing but this kind of “food of the gods” and wash it down with pomegranate juice.

More than once we’ve noticed that the fish markets not only don’t stink, but they even smell like fresh fish. Everything is fresh and straight from the sea. A woman from Istanbul, a friend of mine, claims that they do not sell frozen fish here at all. In Odessa, it seems that the sea is also nearby, and also seems to be black, but everything is somehow different.

We stood on the pier for about 20 minutes waiting for the ship. All this time we watched as this young man carefully looks over the fish, constantly watering it, changing places, cleaning, selling, etc.

Istanbul’s most popular running routes for the most part coincide with the marathon route. If you’re going on a short trip, don’t forget to bring your running shoes. We know where to go:

Belgrade Forest / Belgrade Forest is Istanbul’s equivalent of New York’s Central Park. Over 5,000 hectares of paths and forests, and the 6.5 km Belgrade Forest is a special jogging path starting from the Neset Suyu Fountain, where you can always stop at 17 “fitness points” – stations with exercise equipment.

Dalyan-Bostancı is another one of the most interesting places for jogging. There is a green part and an urban, Asian part of the beautiful Bostancı promenade. There is a bicycle lane.

Maçka Park – go straight to the far end of the park, the entrance is right in front of the Swissôtel. Comfortable lanes where local runners like to practice their interval training.

Around Sultanahmet – at a sightseeing pace, Seeing all the main sights of the city – Hagia Sophia – Hippodrome – Egyptian Obelisk – Snake Column – Obelisk of Constantine – Sultanahmet Blue Mosque – Great Palace Mosaic Museum – Sultan Ahmed III Fountain – Imperial Gates – Church of Saint Irene – Topkapi Palace – Archeological Museum – Gulhane Park – Parade Pavilion – Yerebatan Cistern.

From Galata Bridge to Eyüp is an early morning or weekend route, as it crosses the busy and traffic-laden Ataturk Bulvari on weekdays.

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About the city.
Hong Kong is a lot like other Asian megacities. At first glance, it looks like a complete madhouse, but then you realize that it’s an organized madhouse.

The huge number of people and cars, the noise from early morning until late at night, the mixture of smells, super-modern buildings, shopping malls, traditional Chinese eateries, street food, perfectly maintained parks, narrow double-decker streetcars, noisy Chinese – the city is like a separate organism. To survive in it, you need to relax, forget about what is “right” and “comfortable” in our view, just go with the flow and watch.

At first, Hong Kong seems totally unsuited to running. The sidewalks are narrow or non-existent, with pedestrians moving through upper levels consisting of endless overpasses and escalators that dive into shopping malls now and then.

Parks are well-maintained, but completely microscopic; there are almost no green spaces in the urban development areas. On the embankment is a huge renovation, and on the streets, even at night and early in the morning, there is a lot of traffic. GPS clocks are useless here – the density of the skyscrapers makes them wrong. The gyms are full, especially in the evenings – many people prefer to work out in an air-conditioned room.

Where to run in Hong Kong
The Strava Global Heatmap clearly shows that the most popular routes for running in Hong Kong are trail runs.

Getting to any of them is no problem. The public transport system works perfectly: everything is convenient, easy, and on schedule. Here are a few popular jogging routes.

Lugard Road – Severn Road.
A scenic route in a popular tourist spot, about 6 km.
Points of interest along the way: great views of Hong Kong, luxury real estate on Severn Road.
Victoria Road: From Kennedy Town to Pok Fu Lam Road.
A hilly route on the west side of Hong Kong Island, about 6 km one way.

Considered the best promenade for jogging in Hong Kong, it is located on the Kowloon Peninsula. The route is about 6 km long.

Hong Kong’s largest park, located in the Causeway Bay area. Only suitable for short jogging since the circular route is only 0.6 km long.

Hong Kong Trail is a 50-kilometer hiking trail that runs across the island, from Victoria Peak to Big Wave Island. Some of its segments are quite good for trail running, and other than that, it’s just beautiful. The trails are well marked, with maps and signage.

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Before you travel, be sure to check the running calendar so you don’t miss out on sporting events along the route. And even if no competitions are scheduled, you can try to go for a run with a local club and just socialize with other runners.

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To see a city through the eyes of its inhabitants, it’s worth contacting any local running club and asking for a run. It’s a very interesting experience! No need to be shy: as a rule, runners are very welcome guests.

If you suddenly decide to go to an unusual place that the above sites don’t mention, ask the hotel staff where you can go for a run.

What to put in your suitcase.
Running stuff always weighs down your luggage a bit, but the new experience is worth it. I usually take marathon running shoes with me: they’re smaller, lighter, and you can train in them for a couple of days, unless, of course, you’re running in the mountains. Another option is to go straight away in running shoes, because you can use them not only for running, but also for long walks.

I try to take only the lightest running clothes: no cotton sweatshirts – only thin sweatshirts and tank tops made of artificial materials. No need for unnecessary running accessories, but if you’re used to running in compression socks, you can wear them on the plane – this will help to avoid leg swelling.

The most important thing is to watch the weather forecast. Whatever the weather forecasters promise, take a windbreaker: it’s lightweight, doesn’t take much space, but helps at any time.

Another argument in favor of traveling light – if you’re flying to Europe, if necessary, you can buy some details of outfit on the spot. I’ve done this more than once, and the items bought on the trip are often my favorite. In European stores there are more running brands than here, and often you can find unusual and functional things that will last a year. Take a closer look at accessories for running: we have a very sparse range of them.

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The mode of training on a trip depends primarily on the format of the vacation. It is easiest to stick to the schedule during a beach holiday: long promenades in resort towns are like specially created for running and motivating photos. Exercise and diversify a relaxing vacation, and add to it a little activity.

It’s harder to find the energy to run while traveling with a lot of moving around. If you have to re-fold and unfold things almost every day, there’s no more time or energy left to work out.

A schedule is important, but you can be flexible when you travel. And don’t blame yourself if you had to miss a run because of a busy day.

The main thing is not to give up training in general, and add to your routine a variety of physical activities: walk more, ride a bike or swim in the sea. Such a regimen, combined with quality sleep and rest from work tasks may well be called effective.

The main tasks before training
During the vacation, it is important to maintain a balance between the sports schedule and, in fact, rest. There is a difference between a recovery run in the cool of the morning and exhausting intervals, after which you barely have enough energy to get to the hotel. It is quite possible that after a hard workout you don’t want to walk around the city or go sightseeing.

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