Image: Cistock/Golser

Running on holiday is a great way to see your destination in a new light. An early morning run lets you experience places before the crowds arrive, keeps your training ticking over, and can be especially valuable if you’re preparing for an autumn marathon or half marathon.

Packing your running shoes is a decision you’re unlikely to regret, but running in an unfamiliar place comes with a few extra considerations. From planning your routes to staying safe in the heat, a little preparation will help you get the most out of your holiday miles.

Training for a race on holiday

While we’re not saying you should plan your family holiday around your training plan, it is wise to think about what your training looks like before you either sign up for a goal race or book your holiday. If you’re following a marathon training plan, for example, jetting off abroad in your peak weeks of training can make it difficult to get those long runs done.

If you’re worried that a holiday might affect your training, a good option is to move the start of your training plan forward by a week or two. Then you can relax a little while you’re on holiday. Keep training, but with less pressure to tick off every session.

Image: istock/AleksandarNakic

Racing abroad

Once your holiday is booked, have a quick search online to see if there are any local races while you’re away. These can be a great way to get your runs in and run with other runners. And it’s always nice to take home a holiday souvenir in the shape of a race medal.

However, some races may ask for accreditation to your home nation’s athletics association or a medical certificate, so check before you sign up.

As well as races, there are parkruns all over the world so you may be able to dabble in a spot of parkrun tourism. Don’t forget your barcode!

Read: What to pack for a race abroad.

Running on holiday in hot weather

If you’re heading somewhere warmer than the UK, give your body time to adapt the the heat by reducing the volume and intensity of your training and paying attention to how your body feels. You might want to adopt a run-walk approach. As you adapt you can gradually build up pace and distance without over-stressing the body.

Ideally, plan your holiday runs for early or late in the day, when the temperatures are balmy (rather than baking), when the tourists are still in bed and when you can enjoy the magical light of dawn or dusk.

Running in very hot places will dehydrate you extremely quickly. And if you’ve had a few holiday cocktails the night before, you’ll definitely need to top up with some hydration. Make sure you run with water or a sports drink. Constantly sip before, during and after your run.

Image: istock/javi_indy

Be sun safe

It’s also a good idea to pull on a cap and cover up as much of your body as possible – while this might not seem logical it can help you to keep cool but will also shield you from damaging UV rays. Looks for fabrics that offer UV protection and wear a cap or visor.

Don’t forget to slap on the SPF and make sure it’s a sweat-resistant one. Look for sun protection that not only has a high SPF but a 4 or 5 star rating too.

Read more tips for running in the heat.

Cultures and customs

While the weather may mean you would prefer to run in a running bra and short shorts, the motto ‘Sun’s out buns out’ isn’t appreciated worldwide. Some cultures take a strong view of workout wear. While you should wear what is comfortable for you, it is also wise to respect the local culture.

Stay safe while running on holiday

If you’re not familiar with the area, do all you can to stay safe. Ask a local if there are any areas to avoid and if you’re heading out into remote areas, such as a forest, take a running buddy with you. At the very least carry a phone and tell someone where you’re going and what time you’ll be back. If you’re running along the coast, stay away from cliff edges and find out the tide times before powering along the sand.

Avoid family arguments

Your family or friends that you’re travelling with may have different expectations to you of the holiday. They might think that a holiday means you’ll be putting your feet up and spending more time with them.

While you shouldn’t feel guilty for wanting to head off for a run, it’s a good idea to discuss what runs you want to do and when before you pack your bags. That way you can ensure everyone is happy with the arrangement.

In need of travel inspiration? Check out these European marathons on our bucket list.