- Take your running gear with you
It will be difficult to follow a sports regimen without the right clothes and shoes. Even if you’re flying with carry-on luggage and don’t plan to take many things with you, you can optimize your luggage. - Give yourself time to acclimatize.
The body needs to get used to the new conditions after a flight. This happens not only if you change time zones or, for example, travel in winter to a hot country. Fatigue after the road affects the overall condition, so it is better to give yourself an extra day off. - Pay attention to sleep.
Even the most effective workout will not improve your physical form if you do not have enough time to rest and recuperate. - Reschedule your workouts for the morning.
There are advocates for both morning and evening runs. And each side makes a lot of convincing arguments explaining which schedule is more useful. Individual biorhythms have not been canceled, but it should be understood that many people choose evening workouts simply because they do not have time to run in the morning, before work. - Praise yourself for any results.
You don’t have to blame yourself for not being able to follow a strict exercise schedule while on vacation. Feelings of guilt will spoil your mood and poison the moments of rest, and it will not improve the results anyway. - Try a new workout format
On vacation we are often away from home, and not always near the usual conditions for training. So adjust to the circumstances and improvise. Surely even a staunch road runner will find it hard to resist a run on scenic mountain trails. - Watch your diet
The menu on vacation in most cases is different from the daily menu. And it’s not just because we eat some unhealthy foods when we travel. When traveling, the diet often changes: snacking on sandwiches because you were on the road all day, fatty and salty meat, corresponding to the local specialty, or something else. - Incorporate cross-training into your schedule.
Cross-training is an aerobic workout that can replace or supplement jogging. For example, it can be swimming or cycling. - Explore the Neighborhood
A vacation away from home is a great opportunity to expand your running routes. Let going out for a run be more than just a workout, but a little excursion. - Take up cross-country running.
Taking part in a competition in an unfamiliar city will give you extra motivation not to skip training. In addition to the athletic component, there’s an element of novelty, of surprise, about away starts. Even the familiar to local runners circular route in the park seems interesting and unusual to the tourist.
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.