Run with others
Before you go, research running groups for the area you’re heading to. It’s a great way to meet people and discover ideal routes for you. If you’re staying in a hotel, you could also ask the staff where you can join experienced runners in the area.
Slather on the sunscreen
Even if you’re just popping out for a quick jog, you shouldn’t forgo applying sunscreen. Don’t go lower than SPF 30 and look out for fragrance and oil-free, water-resistant formulas as these absorb better into skin and won’t sting as you sweat. Remember to apply sunscreen around an hour before heading outside and reapply every two hours if you’re going out for a longer session.
Carry a water bottle and a few energy gels with you so you can stay hydrated on the go. Avoid guzzling back lots of water pre-run, instead take small sips to stay hydrated without any bloating, and when you come back from your run, drink enough water to feel adequately hydrated. Recovery drinks are a good idea post-run as they combine the right ratio of nutrients for recovery, and if you’re heading somewhere exotic, fresh coconut water can be a great post-run drink for its electrolyte profile.
Running in the sunshine can make you more prone to lightheadedness, so fuel up pre-run in order to perform at your best. A couple of wholegrain rice cakes topped with nut butter or a bowl of oats with banana around 90 minutes before you head out should give you enough energy to fuel a gruelling run.
Bring a waterproof
With limited baggage space, don’t bring loads of gear with you, just the essentials. In addition to your usual gear, bring a lightweight waterproof. It will keep the sun off, keep the wind out and hopefully keep you dry if it does start raining. And don’t forget to pack some hand wash detergent so you can scrub away any sweat and smelly odours from kit.
Sightsee while you run
If you’re travelling to a new city, turn training into a sightseeing session. Chalk out your route so you can jog around the main points of interest as well as the backstreets to soak up the culture of the place.
Beware of beach hazards
Beach runners should check the local tide reports before hot- footing it to the beach. Ideally, you want to run at low tide or within an hour or two of the lowest point.
Don’t forget your map
Accessing data on your phone can be costly when you’re abroad, so before you leave the hotel, download your chosen route and then switch off roaming so
you won’t be charged a fee by your phone provider. Alternatively you could stash a map in a small backpack if you’re running a new or unfamiliar route. And if you don’t speak the local language, memorise the exact address of where you are staying (and not just the hotel name) or jot it down somewhere, so you can while approach someone if you do end up getting a little lost.