How to Keep Up Your Race Training While Traveling
Training for a race while traveling can be tricky — jet lag, schedule changes, unfamiliar routes, and lack of routine can all throw off your rhythm. But with a little planning and flexibility, it’s absolutely possible to stay on track and enjoy your trip. Here’s some tips for staying on track, even if you take a side route
1. Work With the Jet Lag, Not Against It
Crossing time zones? Expect to feel a bit off. Jet lag can feel like daytime fatigue, brain fog, disordered sleep, low mood and even gastrointestinal issues.
Your body may need about a day per time zone to fully adjust. Jet lag can disrupt your hormonal balance — including the ones that affect performance and recovery. Instead of pushing through, ease into your runs and adjust your schedule gradually. Morning sun exposure, staying hydrated, and light activity can all help regulate your circadian rhythm faster.
2. Prepare Your Running Routes Ahead of Time
Running in a new place can be exciting, but make sure to plan ahead of time:
Map out routes ahead of time using apps like Strava, Komoot, or Google Maps
Choose safe, well-trafficked areas, ideally with pedestrian paths or parks
Let someone know your route if you’re running solo
Pack nutrition: If you’re going for a long run, bring pre-run snacks your stomach is used to, as well as your usual gels or gummies and water
Bring hydration, especially if you’re in a hot or humid destination. A handheld water bottle or hydration vest can make all the difference
3. Be Flexible With Your Training Plan
While it’s great to stick to your plan, sometimes travel demands a little - or a lot of- flexibility. Be sure to prioritize runs that give you what you truly need (sometimes that means recovery or a rest day!)
Long runs and key speed workouts should be the priority if your body is up for it.
For easy or recovery days, consider cross-training: swimming, hiking, or just a long walk exploring the city.
If you miss a session, don’t sweat it. Aim for consistency over perfection
4. Let Yourself Enjoy — and Recover
Travel can be tiring. If your body is telling you it needs rest, listen. A few days of lighter training or even a “deload week” can give you a valuable reset. In many cases, forcing your body to maintain an intense training load on top of the stress of travel can do more harm than good.
Remember: training isn’t just about the miles — it’s about how you recover from them. Enjoy your trip, take the pressure off, and know that taking care of your body is still part of the plan.
Final Thoughts
Staying consistent while traveling doesn’t mean sticking rigidly to your schedule — it means being smart, flexible, and mindful of what your body needs. Whether you're logging miles in a new city or subbing in a scenic hike, you're still moving toward your goal.
Happy running — and safe travels!