Sun, Sea and Summer Running: Tips for Travelling Runners

It’s important to prepare for all eventualities when travelling as a runner, whether you’re simply packing your trainers with the intention of exploring new places or training for a race and aiming to stick to your plan while away.

Having spent the last 5 months travelling Southeast Asia, I’ve learned firsthand the do’s and don’ts of running and travelling. With my trip now coming to an end, I want to share some wisdom that may help fellow runners this holiday season!

1. Safety first!

Perhaps the most important thing above all else is safety. Safety is something I always account for, even at home, but it’s all the more poignant in unfamiliar places.

For me, a safe running route usually means a well-lit, accessible path frequented by other runners or walkers, ideally near amenities such as shops, cafes, toilets, and water fountains.

During my travels, I've relied on online running forums and apps like Strava and Map My Run to find popular and safe routes. Another helpful strategy was combining sightseeing with scouting out good running areas. Whether on a ‘Hop-On Hop-Off’ tour bus or exploring on foot, this approach provided insights into safe running options.

2. Find a friend

Building on from my last point, another way to feel safer but also get more out of your runs on holiday is by joining a run club or bringing a pal along! Adding a social element to your running always seems to boost the endorphins even more and it’s a great, safe way to meet likeminded people if you’re solo travelling.

Searching for run clubs in your location on Facebook or Google is a good place to start or alternatively just visiting places that you know are popular with fellow runners usually guarantees some kind of activity! Whilst on a jog around KLCC Park in Kuala Lumpur one Sunday morning, I found myself accidentally in the middle of a huge, social run club and it’s one of my most memorable runs to date! 

3. Prepare to acclimatise

It might come as no surprise that the biggest shock to the system as a UK-based runner, has been adapting to new climates whilst travelling. While I’ve been known to complain about the weather (pronounced rain) in Manchester, in hindsight I can see how the temperate climate of the UK provides pretty ideal conditions for running. The same can’t be said for the unrelenting heat of Malaysia, the tropical rain of Singapore and the viscous humidity of Vietnam!

As a runner, adapting to these new climates constitutes compromise! That means running based on how you feel, instead of attempting to hit specific time or distance orientated goals. Go easy on yourself in atypical or extreme climates and adjust your expectations accordingly to avoid burn out or worse.

Indoor running on a treadmill is also a good alternative when the conditions aren’t permitting outdoor running. Check to see if there are any day passes at gyms nearby to you.

Either way, in new climates, be prepared to notice a slump in your distance and pace statistics, as well as your ego as you suddenly find yourself in zone 5 heart rate on a supposedly ’easy’ run!

4. Stay hydrated!

This tip may be obvious but it’s not always easy! When you’re away and exposed to high temperatures it should be top of your to do list to ensure that you don’t suffer from dehydration and the far from ideal symptoms it’s associated with.

In some south east Asian countries I visited included the Philippines and Vietnam, it’s not always recommended that you drink the tap water. If this is an eventuality of your trip, being extra prepared is extremely important! Stock up your room with bottled water for when you return from your run, pack your favourite electrolytes with you, run where water fountains are readily available, bring a bottle out with you or use a hydration vest.

The same applies for fuelling, the difference in conditions can affect your body in ways you’re not used to - make sure you’re consciously prioritising both hydration and fuelling not just during the run but throughout the day afterwards too.

5. Don’t neglect your recovery!

Since coming away, I obviously don’t have access to all the home comforts that I became so accustomed to - foam rollers, gym memberships, yoga mats, even a handy bag of frozen peas for any niggles! It’s no wonder we often neglect recovery time when we no longer have access to these things whilst on holiday, but making a conscious effort to find alternative ways to prioritise it is important!

Research to see if there are any local yoga, pilates or mobility classes around you or book yourself in for a massage! Luckily, in Southeast Asia services like this are usually great value for money but I’ve also found that free YouTube videos and tutorials are just as helpful!

6. Learn to accept change

Finally, to say that not everything goes according to plan when travelling might just be the understatement of the year! I’ve been hit with adverse weather conditions, transport delays and cancellations, fatigue or illness and even accomodation catfishes to name a few! Amid the chaos, it can be difficult to stick to plans or a rigid running regime, and that’s where the ability to accept change and practise self-compassion comes into play. Remember that a missed run does not spell disaster and taking the time to rest can be just as productive!

It’s a good idea while you’re away to see your running schedule as fluid instead of fixed or set in stone, this way you make yourself flexible and more resistant to situational difficulties. Arguably, self-compassion comes hand in hand with this technique as it goes even further, ensuring that you don’t ruminate or apply negative emotions to circumstances or outcomes you ultimately can’t control.