Training & Travel - Don’t Make These 3 Mistakes!
Several runners I coach have been jetsetting around the country or around the world. With goal races on the calendar, we are working to keep up the momentum in training no matter what the location is.
Give yourself the best chance for successful training round-trip by avoiding these 3 common mistakes:
1) Long Periods of Sitting.
Whether it’s a long flight or road trip, there is simply no reason to sit for hours on end, especially not with legs crossed or in some other asymmetrical position. Do your body a favour and GET UP once an hour while you are awake. (I don’t necessarily recommend waking up to stretch if you’re one of the lucky people who can sleep on flights or on the road.)
Walk around, go to the restroom, do some calf raises, touch your toes, get the blood flowing!
2) Dehydration.
Drink water while in the sky or on the road. It’s tempting to shut down the fluids so you don’t have to visit the bathroom during a long flight or so you can power through a road trip, but this does your body harm. Try to drink enough fluids (everything counts for hydration except alcoholic beverages) so that you have to get up or pull over at least once every 1-2 hours.
3) Rigid Expectations.
Avoid bringing the same expectations to your training while traveling. Travel almost always makes training more challenging (see a list of some examples below). This is normal and not a problem - unless you let it become a problem by stressing out if you can’t hit your splits! Be flexible with paces, recoveries and volume. Prioritize appropriate effort level for every run and workout.
Travel is generally tiring to various degrees.
Travel interrupts your normal schedule including sleep schedule.
Training in new locations can be invigorating but also demands more mental energy than your usual routes.
Travel usually introduces different weather conditions (without any time to adjust).
Your destination may be at a different altitude.
Jetlag.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.