15 Helpful Tips to Maintain Consistency Running While Traveling

Y’all know how important it is to maintain fitness while traveling. Indulging in the local culinary delights, sipping on the sweetest cocktails ever, and lounging around the pool deck contribute to slacking on your fitness while on the road. It doesn’t have to be this way. You can still enjoy all of the gluttony and fun of travel and maintain health and fitness — it’s possible, I promise. Here are 15 tips to help encourage you to keep up your running while traveling.  

Plus, essential tips for trail running, running in the heat, and the cold. 

And a bonus runner’s packing kit checklist of everything you need to bring with you.

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Affiliate Disclosure: There are affiliate links throughout this post. This means if you click on a link and purchase a product through that link, then I will receive a small commission for the referral. And that is kinda cool.

Why Should You Run While Traveling?

Let’s face it, travel can be stressful. Trip planning, packing, getting to your destination, and managing a new place’s hustle and bustle all contribute to anxiety and even exhaustion.  

Running is an ideal way to relieve stress and anxiety. Running can improve your attitude and mood, maintain fitness, and boost your energy. And may even help alleviate the symptoms of jetlag.

Plus, running is a way to sneak away and spend quality time with yourself. You know, me-time?  

Running has a multitude of physical health benefits, too. Running outside in the sun gives you a boost of Vitamin D, vital for bone strength, and boosts your immune system, which is of utmost importance now more than ever.

15 Tips to Keep Yourself Running While Traveling.

1) Pack everything you need, so you don’t have “I didn’t bring anything to wear on the run” as an excuse. This checklist will help you not forget what you need.  

• Running shoes (wear on the flight).
• Dry wicking running tank top.
• Running shorts or tights.
• Light impermeable jacket in case of rain.
• Running socks. These are my favorite.
• Shades like these.
• Fitness tracker such as FitBit or Apple Watch.
• Running belt to stash your cash, license, and a credit card. Some come with a pocket for a water bottle.
• Pack snacks to fuel your run.
• If it’s cold, pack a hat, gloves, and a running wrap.

2) Save space in your luggage and wear your running shoes on travel day — on your flight, bus or train ride, or road trip.  

Bonus tip:  Find stylish running shoes you can wear while exploring the town, the market, museums, parks, and all the things. One less bulky shoe to pack in your suitcase.

3) Do your research. Find local parks, trails, or indoor gyms with a track—Book lodging close to the perfect area for your run. And make sure the site you choose is safe.

4) Have a plan. Block out time each day or every other day for your run.

5) Get up early and go. Wake up before the kids and hubby wake up, and your day isn’t yours anymore. Head out early to watch the sunrise and go for a run by yourself. Clear your mind and energize your soul for a super day of exploring and spending time with your family.

6) Prepare your running playlist based on your pace.  

7) Don’t drink too much the night before a run. There’s nothing like a thundering headache and soul cruising nausea to give you an excuse not to head out for a run. Always drink in moderation. 

8) Sign up for a race happening where you travel and go on a Runcation. Here’s a lot more on this topic.

9) Safety first. Here are 14 tips to keep you safe running while traveling.

• Do your research before you travel and find the safest place for you to go on a run.  
• Make sure your phone is fully charged, and keep it with you at all times.
• Use your GPS device to plan your route.
• If you use earbuds, only use one so, you can hear what’s up and remain alert.
• Bring hydration in this handheld water bottle.
• Wear sunscreen and sunglasses.
• Ask around for safe places to run — a great way to visit with the locals, AND they know what’s up. Stick with safe, well-traveled routes.
• Stash extra cash in your running belt in case you need food, water, or an uber back to your lodging.
• A good rule of thumb is not to run alone when it’s dark outside.
• If you must run in the dark, wear bright colors and bring lighting. The light on your iPhone works wonders. Or pack a reflective vest.
• Let your family know where you will be going and how long you expect to be gone.
• Don’t forget your ID.
• Don’t flash any bling. Fancy jewels bring attention to you and create a potential target for theft.
• Respect the local culture. Think about where you are in the world when you are planning your running outfit. Some cultures find it disrespectful to run in shorts and a jog bra. Be respectful of this concept.

10) Resort pace. Your pace while on vacation can undoubtedly be resort pace, which I define as a nice slow and peaceful jog. You don’t have to complete a daily half marathon or break the four-minute mile. Heading out for a run should be refreshing, revitalizing, and fun, especially while on vacation.  

11) Go sightseeing on your run. Running a city is a way to connect and immerse yourself in the local sites, sounds, smells, and feels. Walking is fantastic, but why not run?

12) Portable snacks to pack to power your run.

• Trail mix.
• Kind Bar Minis are easy to pack for a run.
• Dried fruit.  
• RX bars. My favorite is Peanut Butter and Berries, which tastes just like PB&J. Chocolate Sea Salt is amazing, as well.
• Beef jerky.
• Shot Blocks for the distance runners out there.
• GU energy gel, another essential snack for distance runners to carry along on a long run.
• Sport beans by Jelly Belly are filled with electrolytes and Vitamin C. 

13) Upload a running app such as Map My Run or Strava. These apps not only keep track of your data but are also social networks. Connect with other runners to discover running routes all over the world.

14) If you must, hop on the treadmill at the resort gym for 15-20 minutes. I know it’s tedious. So, pack your playlist, audiobook, or favorite podcast and just do it. Or 10-15 minutes of treadmill followed by squats, core work, or yoga.

15) One final tip for running while traveling. Relax and have fun. Don’t make it a chore. If you would rather walk, then walk. If you would rather do yoga, then do yoga. It’s all good. But, moving your body every day is so good for your health, mind, and mood, so head out and do something. 

10 Beginner Tips for Trail Running While Traveling.

Immerse yourself in nature on a trail run, but read these quick tips first, especially if you are a newbie.

1. First, do your research to make sure the trail fits your fitness level. If you are a beginner, find a course that is not too hilly or rocky.
2. Know that a trail run will take you longer to cover the same distance you would cover on the pavement.
3. Bring hydration and snacks.
4. Don’t forget your cell phone.
5. Tell someone where you are going.
6. Stay alert. Keep your eyes open and on the trail. Don’t zone out. Avoid distractions. If using earbuds for music, use only one and keep the other ear open.
7. Start slow, and don’t overdo it.
8. Pick up your knees more than you would on the pavement. If you shuffle, you risk tripping on a root or a rock., and that would hurt
9. Stay on the marked trail.
10. Pack in a pack out. Do not litter the trail.

Tips From Your Friendly Floridian for Running on a Hot and Humid Day.

1. Stay hydrated. Add ice to your water bottle. And, make sure you are optimally hydrated before your run. Keep these in the refrigerator in the hotel or Airbnb to help you cool off quick when you return.
2. Dress for the heat in lightweight, breathable clothes. Light colors are helpful, too. Dark colors absorb the light and convert the energy to heat (your mom was right).
3. Run early in the day before the dead heat settles in. Or later in the evening when the sun is less intense.  
4. Take it slow; it’s better than nothing. Know that it takes more effort to run in the heat and humidity, so your pace will be slower.  
5. Find a route that has tree cover.
6. Wear sunscreen and shades to protect your skin and eyes from the damaging rays of the sun. And consider a sun visor.
7. Recognize signs of becoming overheated. If you become extremely fatigued, dizzy, nauseous, and your heart is racing; it’s time to stop and phone a friend for help.
8. And if it is way too hot, find an indoor track or a treadmill. No one will judge you, I promise.

Tips for Running in the Cold.

Cold weather running isn’t for everyone. But, sometimes, we still want and need to hit the road while traveling. So, what if it’s too cold? Here are a few tips that will help you stay comfortable running in the cold.

1. My best tip when it’s cold is to find an indoor gym with a treadmill or an indoor track.  
2. If you cannot and have to run outdoors, dress in multiple layers that can be peeled off as your warm up.
3. Wear a warm-weather hat, gloves, and a neck gator or buff.  
4. If there is snow involved, invest in waterproof shoes, for example, these with Gore-Tex technology.
5. And some good cold-weather running socks.
6. Hydrate before and during your run.
7. Know that it will take more effort to run when it is cold, so give your pace some grace.
8. The symptoms of frostbite include numbness and stinging of exposed skin. Warm the affected area up slowly. If the symptoms continue, seek a medical evaluation.
9. Hypothermia is a medical emergency that requires treatment immediately. If you begin experiencing drowsiness, slurred speech, shallow breathing, shivering, or lack of coordination, seek medical help urgently.
10. Apply sunscreen and chapstick.
11. And wear sunglasses to protect your eyes. The rays of the sun are powerful when reflecting off of the snow.

What to Pack for Running While Traveling.

• Running shoes (wear on the flight).
• Dry wicking running tank top.
• Running shorts or tights.
• Light impermeable jacket in case of rain.
• Running socks.
• Shades.
• Visor.
• Fitness tracker such as FitBit or Apple Watch.
• Running belt to stash your cash, license, and a credit card.
• Pack snacks for fuel.
• If it’s cold, pack a hat, gloves, and a neck wrap.
• Sunscreen.
• Lip Balm.

Here’s a checklist, so you don’t forget a thing.

Over to you, what is your best tip to keep up your running routine while traveling?

And what would you add to the packing list that you never leave home without?