Running on the Road

7 Secrets to a Great Travel Run

Going on a holiday or a business trip? There's no reason to leave your running shoes at home. Not only can you maintain your fitness and stick to your training program, you will get to know a new destination in a way you might not if you weren't a runner. Plus, you'll create some great new running experiences. "I have wonderful running memories that helped me connect a bit more to my traveling experience," says Krystal Ford, born in Montreal and now living in New York City. "Running through a bamboo forest in Japan, or in the rain next to a beautiful lake in China, with little pagodas scattered along the water's edge." Karen Lopez of Toronto has traveled throughout North America and as far as Iceland and Qatar. She agrees that running makes perfect sense when in a new location. "I use my morning runs as a great way of checking out the local restaurants and interesting places that I will return to visit in the evenings." Ready to hit the road? We spoke with Canadian runners and experts about how to stay on track while on a trip.

JETTISON JET LAG
David Jackson of Victoria, BC, took a ten-hour flight to Newcastle, England for a half-marathon. He suggests downing bottles of water during the flight, walking around the cabin and wearing travel (tube) socks to minimize leg swelling. Upon arrival, he went for a brisk run to loosen his legs. But be patient with fatigue: Jackson flew to Newcastle on Monday, but didn't feel up to speed until Thursday. To help overcome jet lag, try to go to bed at the local time and force yourself up the next morning with a dash down the street. "A good, solid run gives me energy and makes it easier to adapt to the local time," says Kyle MacDonald, the Montreal author of One Red Paperclip.

RESEARCH ROUTES OR TREADMILLS
Reach out for local runners' recommendations, says Lopez. "I use websites such as MapMyRun.com or other Google-based mashups," she says. She also posts questions to e-mail lists and message boards about local running options and asks the hotel's concierge for assistance. Hotel staff may be able to supply detailed running maps and other tips. Ford says that if she's staying in an industrial area surrounded by highways, she often heads for the treadmill instead. But women weren't welcome in Ford's hotel gym in Seoul, Korea; and her hotel in Narita, Japan, barred tattooed people from the eliptical. "Guilty on both counts," Ford says.

CONSIDER CULTURE
In many nations, consult with a local guide or the concierge about cultural attitudes towards running. Lopez points out that running can carry class connotations in many countries: only the very desperate would need to run. "'Nice people don't run' is the attitude," she says. In some cultures, women are supposed to stay sweat-free; and there are expectations around proper attire. For example, skin-baring tops and shorts were a definite "don't" in Qatar, Lopez says. "All my running clothes would be categorized as tight-fitting by their standards," she says. Lopez reads up on and respects her host nation's traditions. "If I want to run, I want to find the places where locals would run." Female- or male-only gyms may be the only acceptable options, so ask around before arriving.

HEADS-UP ON HEALTH
Gary Podolsky, a Winnipeg-based physician specializing in sports and travel medicine, says some cities are notorious for heavy air pollution, including Athens, Bangkok and Beijing. He suggests running with a mask, or staying inside if you're asthmatic. "Think about the influence of a new climate on the run," Dr. Podolsky says. He suggests avoiding runs between 11 a.m. and 2 p.m.; the midday time period has the poorest air quality and over-exertion can lead to heatstroke. Instead, run in the early morning or late evening, unless you're in a malarial area (malaria-bearing mosquitoes are more likely to bite between dusk and dawn). And when there's a smog alert in Los Angeles or Athens, with temps hitting 37 C, opt to use the gym or take a day off. Another crucial tip - don't forget the water. Deborah Zanke and her husband had a hard time running in Cuba's streets after escaping Winnipeg's winter. "It was just a shock to our systems," she says, exacerbated by not bringing enough fluids. If you're headed for a high-altitude location, acclimatize for two or three days before heading down local paths. "Just walking three blocks to the store can feel like a mile," says Dr. Podolsky, due to low oxygen supply and extra fluid around the lungs and brain. Young people are particularly vulnerable: "They don't know their limits and get sick," he adds. Bring along a list of clinics, in case of a sprained ankle, along with your VISA card or plenty of cash. If you find yourself stuck in a bind, call the Canadian embassy, which can provide you with medical options.

DRESS FOR SUCCESS
Check your hotel key at the front desk, but bring several dollars of the local currency for emergencies, along with the name of hotel on a business card, in case you twist your ankle. Pack your passport in a secure pocket or a moneybelt, suggests MacDonald. Lopez wears the maple leaf or other Canadian gear while on runs abroad. "That almost always leads to questions and great conversations with local people," she says. In New Zealand, she stopped to look at a house's exquisite garden. "A woman came out, first to figure out why I was standing on the sidewalk in front of her house, then seeing the Canadian hat I had on, she went on and on about how wonderful Canada and Canadians were. We had a great chat."

ASSESS SAFETY
Tell the concierge your route or call someone at home to let them know where you're headed. "Running at 4:30 a.m. can be intimidating in some areas," Lopez says, so she always informs someone of her route. If you can, connect with other runners. "The buddy system makes everything doubly safe," agrees Dr. Podolsky. Lopez says that non-urban U.S. cities often lack sidewalks and pedestrian crossings. In Europe, narrow roadways and sidewalks are crowded with people and cars. "I try to run in parks and other non-auto locations," she says.

SAVE AND SHARE
Lopez takes a GPS watch thattracks her run, along with the date and time. She then uploads the data to the Internet and blogs about her experience. She finds it's a great motivation. "My goal is to blog the most interesting runs and locations I've done, then be able to see them again, just like taking another look at vacation photos." In the end, Lopez doesn't bring home another tacky t-shirt, but a souvenir sprint she'll treasure forever.