The Do's and Don'ts of Training while on Vacation

Fall marathon training is in full swing and summer is here with all of its heat and humidity. Vacationing during a training program can be challenging, but here are some tips that might make it a little easier for you to relax without losing your hard-earned training effects.

Tailor your training program around your vacation. Many programs involve a gradual buildup of mileage for several weeks and then decrease for one week to allow for adaptation and recovery. You can reconfigure your schedule to make your vacation a recovery week. Try to set up a long run right before you leave so you can do shorter runs while you are on vacation.

Always try to plan ahead. It helps to pre-plan your workouts so you are mentally prepared. It can be as simple as asking if your hotel has a gym and workout equipment. If your hotel does not have a gym, you can perform body-weight exercises in your room or on the beach, and you can incorporate a stretching and mobility session as well. You can also utilize different running apps and websites to plan running routes while on vacation.

Incorporate physical activities into your sightseeing. If you have the option between sitting in a car and riding a bike or taking a walk, take the more active route. If you are vacationing on a beach, try to engage in water activities.

Eat balanced meals and stay hydrated. Part of the difficulty of training on vacation is going off your normal diet. Eating different foods and drinking high-calorie beverages can cause your energy levels to fluctuate, which may make it difficult to get in a good workout. It’s important to stay hydrated and to try to eat a well-balanced diet with healthy foods at least most of the time. Stay safe, be smart, hydrate, have fun, and enjoy yourself.

Michelle Yang PT, DPT is an advanced clinician at HSS Rehabilitation with a special interest in working with young athletes and injury prevention. She is certified in kinesiotape and selective functional movement assessment and is a level one certified USA Track and Field Coach and a certified Schroth provider. In her spare time, she enjoys training for marathons.