Staying on Track: Running Tips for Travelers
It's Easier to Maintain Your Running Routine Than You Think!
Whether training for a big race or newly dipping your toes into running, building and maintaining habits is essential for reaching your goals. That might mean getting those 20-mile runs in during peak marathon training or getting out the door for a light jog every other day. During travel, it can be challenging to maintain such habits.
We travel for different reasons: work, vacation, happy and grievous occasions. While sometimes a break from training can be nice, often we want to keep our hard-earned habits afloat while enjoying life or wading through difficult times. Travel shouldn’t be the reason for losing the habit (though it is, in my opinion, an acceptable excuse should your body and mind need one). With the right tools and mindset, running in a new place can enhance your training.
I recently traveled around Europe for a month. Previously, I’ve traveled a lot as a runner, but never longer than a couple of weeks at a time. I wanted to see what it would take to maintain the habit of running for such a long stretch while constantly traveling from one place to the next. In addition to the length of my trip, in the past when I traveled, I was part of a team.
Now, I’m no longer accountable to a team, which makes motivation trickier for me. I also wondered how one might pack for such an adventure—especially since most of what I’d be doing wouldn’t be running so much as walking around cities in cute outfits, pretending to be the main character in a rom-com.
In this guide, I use my decades of experience maintaining fitness while traveling to help folks prepare to travel as a runner. Additionally, this guide is informed by my growing experience as an arthritic (but mostly mobile), no longer competitive runner, and the obstacles to training that come from limited mobility.
This guide is meant to help anyone who wants to maintain running habits while traveling. We’ll cover tools to make running new places easier to manage, packing suggestions, and tips for runners of all abilities and stages of training to achieve their training goals while traveling.
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FINDING TIME
Whether we’re traveling for work, leisure, or some other responsibility, we find ourselves both busy and thrown off our usual schedules. This is a big obstacle to maintaining training, so below are a few strategies to keep you on track.
Write out your schedule
Put your schedule on paper, a spreadsheet – however is easiest for you. It helps to have a visual for your time commitments so you can physically place running on your schedule. Doing this will increase the likelihood you will actually run rather than if you just wing it every day.
Write out your training goals
This is a strategy I recommend to folks who have big training goals and are worried they’ll lose sight of them while traveling. The physical act of writing our goals, especially if they’re written somewhere we’ll see them often, helps us prioritize them. If our training is prioritized, we’re more motivated to get out the door.
Pair running with sightseeing
I touch more on this below, but if you have a limited window for both sightseeing and running, try incorporating those sights into your route.
Find training partners
Whether it’s folks you’re traveling with or running groups you find where you’re traveling, having training buddies can be incredibly motivating. Plus, it can be a great way to meet and get to know people!
Scale back your training if needed
“Scaling back” looks different for different people. If you see six miles on your training plan but only have time for three, three is still more than zero. If you experience limited mobility like I do, you may need to scale back based on physical ability. For example, I realized all the walking around Europe was triggering my arthritis pain to a point I could hardly run most days. I listened to my body and scaled back my running expectations; instead, I made sure I did my daily planks each morning and reached a walking goal on the days I couldn’t physically run.
FINDING ROUTES
One obstacle folks face in keeping up with their training while traveling is knowing where to run. Are the paths paved? Is this park big enough, or will I have to loop several times? How scenic is the route? Will I get lost? Finding a route can be especially intimidating for minors, female-presenting folks, people of color, or any minority to know where they can feel safe running. While there is never a guarantee of safety, some tools can help us find commonly-used running routes that we will enjoy.
Use Local Race Routes
Finding local 5ks is a fun travel experience. One tactic is to google the city you’re visiting and the length of the race you’d like. If you’re traveling in the United States, runningintheusa.com is a resource I’ve found to be helpful as well.
If you’re not up for racing or there isn’t a race going on, you can still use race routes to guide your own runs. This strategy may not always work, as some road races require shut-down streets to function, but if you’re okay with potentially waiting at street crossings, a local race route is an easy way to know you’re at least running somewhere fit for running (and likely not isolated).
Join a Local Running Store Group Run
If you’re traveling somewhere with brick-and-mortar running stores, it may be a good idea to check their social media, call them, or stop in to find out about running meetups. You’ll meet local runners, won’t have to run alone, and feel even more connected to your destination.
Go to a Park
My favorite running routes while traveling tend to be through city parks or on paths along rivers. They’re scenic and often populated with runners, walkers, cyclists, or folks enjoying the outdoors.
Apps for Finding Local Running Routes
Several apps can help you find and track running routes worldwide. Below are a few examples.
MapMyRun
This app allows you to create your own routes and track your activities.
Strava
Strava connects to your GPS watch to import your exercise data. You can also find popular “segments” and see how you stack among other runners of those segments.
AllTrails
This app is great for finding trail routes.
Garmin Connect
You can access courses created by other users on this app.
Suunto
Not only does Suunto track your activities, but it uses a heat map to show you popular routes.
Great Runs
Great Runs tracks your exercise and provides interactive course maps.
Trail Run Project
This app works like a guidebook to offer route profiles, including elevation, photos, and interactive map features.
Gaia
Gaia is a particularly helpful app for those running in the backcountry, as it allows you to download maps ahead of time and use them even when you don’t have wifi or cell service.
CalTopo
Like the Gaia app, CalTopo allows users to download maps and use them without wifi or cell signal. First responders often use this app in the backcountry.
Hit the Pavement
For what it’s worth, everywhere I traveled in Europe, I saw folks running on the sidewalks in the city. While it wouldn’t have been my first choice due to stopping so frequently at lights and navigating around pedestrians, it’s still an option. Just be sure to understand local traffic laws and norms, which can be found on the U.S. Department of State website. I touch on this more below.
Use Your Smartwatch
For example, the GarminConnect and Suunto apps will generate a route based on your desired distance and send it to your watch. The Suunto app, for example, also uses heat maps to show popular running routes. See our review of the Garmin Forerunner 55 or the Garmin Instinct 2 for more on how these apps work for training.
Ask the Hotel Front Desk
It doesn’t hurt to see if the front desk knows of popular running spots if you're staying in a hotel. For folks staying in an AirBnB, an info notebook or your host may have route suggestions.
Combine Your Run With Sightseeing
Running is an efficient and intimate way to get to know a place. Pairing your run with sightseeing can be a fun way to experience a place and help break up a run if you’re struggling to find motivation. Just be aware this may mean sharing space with crowds.
Use Public Transit or Uber/Lyft
Another option is to plan a point-to-point run and use public transit or Uber/Lyft back to your accommodation. This tactic is good when paired with combining runs with sightseeing.
Maintain Situational Awareness
I do not run with headphones in, and I generally wouldn't recommend it while running somewhere. However, some folks feel motivated by music or podcasts while running. If you feel you must, try to maintain awareness of your surroundings. You could use Shokz headphones, which allow you to listen to music while still being able to hear what’s going on around you. You can read more about Shokz in our guide to the Best Wireless Earbuds and Headphones for Outdoor Exercise.
Maintaining situational awareness also means being aware of your surroundings and feelings. Like usual, pay attention to traffic and other pedestrians, and if something feels “off,” I recommend listening to your intuition and playing it safe by either turning around, calling someone, ordering a ride if possible and necessary, or any tactic that feels safe and right to you.
Be Mindful of Time and Elevation Differences
If you are crossing time zones, your body will probably notice. Jet lag will affect your body’s energy levels during different times of day, so listen to your body and give it the rest and hydration it needs. Be gentle with yourself, and adjust your goals and plans as necessary.
Additionally, check the elevation of where you’re heading. If you’re used to running at sea level and then travel to Mexico City, for example, you may be surprised by what the jump to over 7,000’ may mean for your body. Ease into exercise if you aren’t used to higher elevations. Monitor your heart rate if you can, and hydrate more than usual (with water, and with electrolytes if available).
Tell Someone Your Plans
A simple text to a family member or friend letting them know where you’re going and what you’re doing is an important safety net, especially if you’re alone. If you’re comfortable with it, you could also share your location on your phone with someone.
Stay Hydrated
It’s easy to forget to hydrate when you’re thrown off your routine while traveling; air travel is inherently dehydrating. Make an effort to stay hydrated, especially when traveling to countries where you need to buy bottled water. Consider bringing a water filter or purifier if that is the case to ensure you don't have to rely on buying water. It also helps to hydrate ahead of the trip, especially if you’ll be flying.
Focus on Nutrition
Your nutrition go-to’s may or may not be available depending on where you travel. If you’re worried about access to particular snacks or running gels, pack some if you have the space. Try to keep your usual nutrition as much as possible if it will affect your training goals. Of course, it’s more than ok to branch out and try new foods while traveling (in fact, I recommend it!); just be mindful of how it may affect your body, and try to have some of your usual foods on hand in case.
Check the Destination Weather Before You Leave
Checking the weather helps you know what clothes and running accessories you want to pack. If you'll be there for a while, check the 10-day and seasonal forecasts too.
Stay Flexible
Stuff happens. Adopt an explorer's attitude and adjust—this is often easier said than done. But if you remind yourself to keep an adaptable mindset, it will go a long way if your plans fall through.
Know Traffic Laws and Customs
I fell into this tip by accident while scanning the U.S. Department of State website to read up on U.S. relations and other important information in the countries I’d be visiting. I noticed the section on traffic laws in Italy, my first destination, and read out of curiosity.
That’s where I learned traffic laws are sometimes more “suggestions” rather than laws (“Traffic lights are limited and often disobeyed”), which was incredibly helpful as a pedestrian—it kept me more aware of my surroundings. On the other hand, in Switzerland, there’s a fine for drivers who do not stop for pedestrians waiting at any crosswalk. These nuances are helpful for road runners traveling abroad.
Post-run Recovery
Recovery is a critical element of training, regardless of your abilities or what you’re training for. Unfortunately, this aspect of training is often the most easily glossed over, especially while traveling. Try your best to prioritize recovery—however that may look.
While traveling through Europe for a month, I allowed myself “rest” days (or rest “mornings” if I didn’t have the whole day), during which I did whatever my body needed me to do. Sometimes that looked like letting myself sleep in, elevating my legs against a wall, setting time aside to hydrate intentionally, seeking out vegetables and protein-rich foods, or wearing my Hoka Clifton 8s instead of the cute boots I wanted to wear.
You may be limited by luggage space, but a few tools you can pack that won’t take up a ton of space include: compression socks, a massage or lacrosse ball, and electrolyte tablets. If you have more space for recovery shoes, rollers, or other tools, great!
Carry on Your Running Gear
If you’re flying, it’s a good idea to keep the essentials in your carry-on luggage, just in case. If you want to prioritize your training, it may be a good idea at least to carry on your shoes and a running outfit.
Consider Laundry
Before packing, consider whether you’ll have laundry services (or even want to bother trying). If you’re traveling for long periods and can’t fit a running outfit for each run in your baggage, you may want to find out if washing machines or services are available where you’re staying or nearby.
Packing List
Running Shoes
Of course, you’ll want your everyday trainers if you plan to run, but you might also want to consider the other shoes you’re packing. If your training is at a point where you wear different shoes to workout in, or if you’re racing and would like racing flats, you might want to prioritize fitting those in your luggage (or you might decide you’re ok with just the trainers if you don’t have enough room).
Additionally, if your traveling is walking-heavy like my destinations in Europe, you’ll want to ensure you have supportive, comfortable shoes for the times you aren’t running. You don’t necessarily need to pack recovery sandals if you don’t want to, but be sure the shoes you’ll wear throughout the day are supportive.
For what it’s worth, I needed to pack light when I traveled through Europe for a month. I also knew I wasn’t training for a race and would only be running for the joy of it. Therefore, I packed the Hoka Clifton 8s, as they work as both an everyday trainer and an active recovery shoe. (For more about the Clifton 8s, check out our review here.) If I hadn’t had these restrictions, I’d have packed my usual trainers (Saucony Ride ISOs) and racing flats for workouts as well (perhaps some recovery slides, too, if I had room).
Weather-appropriate Clothing
If you pack layers and options for the range of weather possibilities, you’ll be more likely to get out the door and less likely to use the weather as an excuse (though again, I cannot stress this enough, rest days are essential and sometimes the weather we don’t like helps us take one). Consider running jackets (see our men's and women's guides), which often compact down to the size of a wallet. You'll alo want to consider running shirts, which are quick drying. See our best women's running shirts guide and best men's running shirts guide for recommendations.
It’s also a good idea to bring running clothes with pockets. You’ll likely have a greater need for carrying items on your run (phone, ID, credit card, hotel key, etc.), so pockets can really come in handy. See our best women's trail running shorts and best men's trail running shorts for recommendations with good zip pockets. Clothing pockets alone may not be large and secure enough for some of these items, like a passport, so it may be a good idea to pack a vest or hip belt, which I’ll cover below.
If you’re worried about luggage space, you could pack running clothes you might wear casually. For example, I packed the Rabbit EZ Tee long sleeve and the TenTree InMotion tank because I knew I could pair them with jeans or a skirt for a casual outfit.
If it's going to be cold where you're going, read our articles about cold-weather running gear and tips for running in the cold. Running tights may be needed – we have reviews of the best men's and women's running tights for running in the cold.
Reflective Gear
If there’s a chance you’ll be running in the dark, you’ll want to pack some kind of reflective gear. Depending on where you’re traveling during certain times of the year, you may experience less daylight. Europe, in the late summer, fall, and winter, will have less sunlight than most places in the United States, for example, so reflective gear may be more of a priority. Check out our guide to Best Reflective Gear for Running in the Dark for ideas of the most effective and packing-efficient.
Anti-friction
If you use Body Glide, Trail Toes, or something similar to prevent chafing, you'll thank yourself for remembering to pack it while traveling. Depending on where you’re traveling, you may be able to purchase this during your trip, but it can be nice to have your own preferred brand on hand.
Snacks
If you’re worried about your usual snack availability or have long travel days, it’s a good idea to have snacks on hand. Similarly, if you have a usual mid-run fuel you use for longer runs and are worried about finding it while traveling, it may be a good idea to pack that as well.
Electrolytes
Air travel and travel to higher altitudes or warmer climates will increase the likelihood of dehydration. Packing some electrolyte tablets or powders can help keep you hydrated and feeling your best while you travel. I kept a tube of tablets packed alongside my allergy medicine and Tylenol to keep me accountable (the idea being if I’m reaching for either of those, I should also focus on hydration).
Watch
Many of us wear this all the time anyway (gotta count those steps!), but if you don’t and are out of the habit of remembering it, here is your reminder. If it requires a charge, remember that charger, too! If you don't have a running watch yet, read our review of the Garmin Forerunner 55 – an excellent entry-level running watch!
Hydration Pack, Vest, or Hip Belt
Running while traveling, especially somewhere unfamiliar, may mean carrying more things on you while running, like a phone, ID, credit card, hotel key, and the usual fuel. Something with large pockets will help you carry these necessities with more ease.
A hydration pack, which would hold your water and snacks as well, is especially nice if you plan to integrate sightseeing into your run. Plus, if you’re traveling abroad and need to carry your passport on you, the pockets in hydration packs, hydration vests, or hip belts are usually bigger than pockets in clothing.
Accessories
Depending on your training needs, your destination, and how much room you have to pack, other items that may be helpful include gloves, headband, warm hat, microspikes, sunglasses, running hat, stretching rope, headlamp, rain jacket, or towel (which is, after all, “about the most massively useful thing an interstellar hitchhiker can have” if you ask The Hitchhiker’s Guide to the Galaxy by Douglas Adams.).
Phone
Packing a phone goes without saying. But even if you don't usually run with your phone, running with one may be a good idea when you’re somewhere new. A phone will be useful if you’re lost or need to use a payment method to purchase food, a beverage, or travel back to your accommodation. Running with a phone might also mean packing a hip belt or something similar so you don’t have to hold your phone. Some running shorts have zippered phone pockets; we have recommendations for men's and women's running shorts.
Personal ID
Same as with the phone, carrying your ID on runs is a safety precaution, especially if you’re traveling abroad. I never went anywhere without my phone and my passport. Those are two things you simply do not want to be without. If you don’t want to run with your passport (and it is stored somewhere safe while you run), an ID bracelet is another option in the unlikely event that something might happen while you’re running.
Bring a Way to Pay
It’s a good idea to have some form of payment on you just in case. Whether it’s to pay for transit back to your accommodation, to buy a snack, or to detour to an attraction mid-run, having a credit card, cash, ApplePay, or a similar form of payment is nice.
About the Author / Why You Should Trust Us
Becca ran cross country and track for Indiana University—Purdue University of Indianapolis (IUPUI) and continued racing everything from elite miles to an ultramarathon in her post-collegiate years. She earned a USATF Level 1 certification and coached boys and girls high school cross country and track in Indianapolis for four years. Afterward, she joined the IUPUI women’s distance coaching staff as a volunteer assistant coach.
She geeks out on trail running, track and field, and cries every time she watches a marathon (they’re just so beautiful!). After notching a few small FKTs under her belt in 2020, she was diagnosed with hip arthritis and now channels her passion for running into coaching, writing, creating training plans for her friends, hiking, and running when her hip allows it.
Becca never misses a chance to wander places on foot, whether that’s running or walking. She has made this list of tips from her decades of running experience—as both a competitive athlete and a casual jogger—while traveling.
You can read more of Becca's work on her blog or on her author page.
