How to Nail I nternational Running Travel

A destination race can be both exciting and stressful. Keep these tips in mind while planning to make your trip as smooth as possible.

Wear comfortable clothing on the flight

Slap on compression socks to battle swelling

Bring a water bottle for the flight

It gets dry on a plane

Pack familiar snacks for the flight and the trip

In case you don’t have an iron stomach, bring snacks from home

Bring recovery tools for the flight and for your trip There are often travel sizes of recovery tools, like a collapsable foam roller, which will be helpful to keep your legs loose after the flight and also for recovery following the race Adjust your sleep schedule to the destination time zone

This may require sleeping on the flight or staying up to acclimatize quickly

If you need nutrition during the race, bring it with you

Although races often provide it along the course, it’s important to stick with what you know and not to try anything new

Go for a shake-out run after your flight

Your legs will not feel great after having been seated for so long. A short run will help to keep them loose and will also familiarize yourself with the new city

Plan out your meals, particularly before the race

If you want to eat a pasta dinner the night before, make sure you find a restaurant with that option. For some bigger races, there will be a lot of people in town, so making a reservation is not a bad idea

Figure out a transportation plan to the race ahead of time Will the roads be closed off? Is there public transit in the city? What is the distance from your hotel to the race start? Look at the course map

Will the markers be in kilometres or miles? What are the highlights of the course?

Plan easy activities before the race

An art gallery or museum with ample places to sit or a bus or boat tour are perfect for staying off your feet before the big race

Plan fun activities for after the race

Don’t forget that you are also there to travel and enjoy yourself