Regardless of whether you are traveling for work or pleasure, it is not unusual for many sports-oriented people to be on the move in the middle of training. However, how you deal with it when you're on the go can help you improve your fitness on certain days. A vacation abroad can present some running or cross-training challenges. However, these hurdles can be easily overcome with some practical approaches. You don't have to sacrifice your workout on vacation while you recover and relax.
Plan ahead for training while on vacation
Being on vacation or on a business trip can throw many things in your life out of routine - including your diet and strength training program. Often the location you're traveling to doesn't have the equipment you normally use for your workout routine. You're lucky if a hotel has a few dumbbells in the gym. For example, if you rent a house, you may lack any equipment for training on vacation.
You could potentially find a gym near you and pay for a day pass, but that's an unlikely option if you're in the middle of nature. A break from your normal routine is the whole point and you have places to visit and things to see. Attending a one-hour training session may not be on your agenda.
Then there is also the holiday diet. When you are at home, you can easily stick to your daily menu. You can plan your meals and stock your fridge with lots of healthy foods. However, when you're traveling, you may not have access to a kitchen, so you'll find yourself eating out a lot, especially in places not known for their "light" menus. It's a time to pamper yourself and let go a little. So, given these challenges, how can you balance training on vacation while still enjoying your free time?
Running on vacation
Running or jogging, for example, offers a unique way to explore the area you are visiting. Just make sure you get a feel for the terrain so you know what equipment you'll need and which path to take. Training like this while on vacation while away can also have the unexpected benefit of preparing you for your next sporting event, like a marathon, in an unconventional way. Try running every other day. Think of the vacation week as a maintenance and recovery week. That means you're out of date and focused on doing just enough to close the gap until next week.
You can plan 3-4 quality runs a week. Alternate running every other day and, if possible, start early so that nothing gets in the way and you don't feel stressed throughout the day. Additionally, keep your vacation workouts as short and quick as possible. If you typically run 45-60 minutes during the week, try doing a shorter, more strenuous workout twice a week instead. For example, do two 30-minute interval runs, one 40-minute effortless run, and the long progressive run. If you run three times, remove the 40 minute easy run. Completing shorter, harder workouts will give you the most bang for your buck and save family time.
Combine sport with fun
So plan your vacation workouts in advance. Some websites even allow you to see your running routes early while traveling. Or check with your hotel about routes and available fitness equipment. Knowing what's possible can ease your mind and save you time planning workouts. Playing with family also brings many benefits. This allows you to recover from the demands of an intense workout and get some exercise with your favorite people through other activities like swimming, snorkeling, boarding, watersliding, cycling and more. Your children and your body will thank you.
Balance your meals and stay hydrated. Part of training on vacation is how you feel when you deviate from your normal diet. Energy levels may drop, especially if you don't stay hydrated. Try to stick to the 80/20 rule and eat a balanced, healthy diet 80% of the time, while eating fun and unhealthy foods 20% of the time. Bring a water bottle with you to remind yourself to sip throughout the day. As long as you have achieved a minimum level of exercise during the week, you can easily catch up when you return. Who knows, maybe you'll find a new way to improve your performance during training.
Explore the surroundings
When we go on holiday we tend to go to a new environment, be it a country holiday, a seaside resort or a city break. For this reason, try tackling your new vacation setting instead of the kind of sessions you normally do at home. So if you usually run in the city, try running on the beach. If you mostTraining sessions on a treadmillcomplete, try running on routes. Be aware that you probably shouldn't push your body as hard as you would in your normal sessions. You could injure yourself. If you want to see some sights, plan a running route that will allow you to explore some of the local attractions.
Matching sportswear for vacation
When you pack, think about the type of terrain you'll be walking on. Will it be hilly, wet, flat? Will you run on the beach or on the street? If you're unsure, plan your route using an online mapping tool. If you know what terrain you will be running on, you can pack the right running shoes accordingly. In addition to packing the right clothing for the climate, also pack moisture-wicking running gear, sunglasses and a hat for the heat, as well as a pair of decent gloves for the cold if it's a winter vacation.
For exampleFitness bands are idealfor those moments when you need a workout on vacation but can't get to a gym. A foam roller may be bulky, but a vacation is the perfect time to give your body the attention it needs to recover from a hard workout. It can also be practical to take high-quality clothing with you so that you are always clearly visible on unfamiliar training routes.
Train flexibly and realistically
When following a training plan, you need to be realistic about what you can achieve. For this reason, it is better to be flexible. For example, if your training plan has a sprint session planned but you stay halfway up a mountain, you probably won't be able to complete it. Before you go on holiday, think about what alternative sessions you can do and look online for inspiration if you're having trouble. Keep in mind that you may not have WiFi on site. So if you think of alternative sessions, you'll be more likely to be able to complete them.
Know the route
It can be great to train in a place you've never been before in a completely new culture. But if you don't prepare properly, it can also be a little disastrous. First, make sure you plan and print your route properly when you head out for your run or workout on vacation. If you don't, you could easily get lost. You should also ask the locals about the route you want to take. Are you going out during a festival? Are there wild dogs in the area? If you have been injured, where is the nearest hospital or doctor's office? It may sound a little dramatic, but these are the questions you need to consider. If you find out the answers, you will be safe.
Be adventurous
After all, you are on vacation. So it's the perfect time to try new things. Therefore, do exercises you have never done before, whether you are sea canoeing, climbing or cycling. A vacation workout like this can be great because you don't feel like you're missing out on vacation fun. Plus, your body will be challenged by the new activity, which is designed to help increase your fitness. Hopefully you'll continue training when you're home. Of course, before trying anything new, you should always take precautions to keep yourself safe and seek professional help if necessary.
