The modern day athlete, whether amateur or professional, faces many obstacles in order to stay trim, taught and terrific. Finding time to ‘suit up’ can be quite difficult. Travelling is one such hurdle to overcome. Some amateurs need to traverse the globe for work commitments, and thus they need an iron clad plan if they’re going to continue their strong form.
Here at On Running, we take pride in inspiring people of all walks of life to keep up their running habit, no matter where they are situated in the world. Putting on one’s shoes is like wearing a suit of superpowers. You become something else… Someone else. Being able to run is an opportunity to explore the unknown.
We took the time to think through what it takes to stick to a running routine when travelling. So the next time you’ve got a holiday or work trip coming up, use these tips to make the most of your time.
Plan. Plan. Plan.
When we travel, we should be familiar with the times of arrival (barring any delays) and have a general idea of an itinerary. Due to this, planning becomes a lot easier where you can slot in times for exercise. If travel is only a short distance, within 1-2 time zones, then the impact of the travel is more than manageable, and an exercise regime can be implemented. If travel is quite a bit further, crossing several time zones, then adding an exercise routine can become quite a bit more difficult.
When arriving after long distance travel, the rule of thumb is to always acclimatise to the current time zone. So if you’re arriving in the morning, it’s a perfect time to lace up and explore your new surroundings. If you happen to arrive at night, depending on what your home routine is, it’s sometimes preferable to head straight to bed and begin the exercise routine tomorrow.
Skip the Take Out
There’s nothing worse than when travelling, you can sometimes be short on time, so you’ll just duck into the nearest take away outlet for a meal. You’ll justify it because you’re short on time, or you’re too tired to cook. But in today’s world, there are plenty of healthier options available, and you don’t necessarily need to cook. When we’re at home, we’re able to plan our meals accordingly to keep our weight in check and aid in performance and recovery. So why is it any different if we’re travelling? It comes back to the first point, but if you plan effectively, your body will thank you for it.
Mix it Up!
Just because you are in a new location, doesn’t mean you have to go for an easy jog. Always run outside? Use a treadmill. Always run on the flats? Hit up some hills. Always running steady state? Try a HIIT session. There are endless possibilities to try when in a new location.
Speaking of a HIIT session, this is potentially your best option if you’re short on time. A study of the University of New Mexico found that completing a HIIT session considerable reduces visceral and subcutaneous fat, while also enhancing VO2 Max levels (Kravitz, 2014).
Resistance Training
When you are travelling and you’re not sure of your surroundings, add some resistance training to your regime. You can exercise with the same intensity whether it’s body weight exercises, or weight bearing exercises, so gym or no gym, there are no excuses. This also changes up your routine and can give you a sense of self-accomplishment if you don’t normally resistance train when at home.
Every Little Bit Helps
Whether you have five-minutes, or five-hours, every little bit helps. The hardest part will be getting out the door, but once that is achieved, you’ll enjoy the new surroundings. A study from Santa Clara University showed that enjoyment and performance was vastly increased when exercising outdoors, and especially when in a new environment. (Plante et al., 2007) So you have no reason not to go and complete a brisk walk or fun jog. Even if it’s just five-minutes – make sure you raise your heart rate.
By Liam Bromilow.
Sources:
Kravitz, L. (2014). Metabolic Effects of HIIT. IDEA Fitness Journal, 11(5), 16-18.
Plante, T. G., Gores, C., Brecht, C., Carrow, J., Imbs, A., & Willemsen, E. (2007). Does exercise environment enhance the psychological benefits of exercise for women? International Journal of Stress Management, 14(1), 88-98. doi:10.1037/1072-5245.14.1.88
