Summer vacations can be tough for runners. On the one hand, when we’re off work, we may assume we’ll have plenty of time to run. But on the other hand, the demands of family activities, travel and even jet lag can leave us with little energy or time to exercise. But with some smart planning, you can sneak in a bit of exercise to keep from falling too far behind in your training. Start with these four tips:
1. Develop an exercise routine you can literally do anywhere.
Whether you find yourself in an airport, on a tropical island with no roads or in a hotel room with a sleeping child, sometimes you just can’t run outside and need to improvise. In cases like these, turn to a set of exercises that can be done anywhere and without any equipment. It’s surprising how much exercise you can get with simple movements like pushups, situps, burpees and lunges. Start with 10 of each and try to do three or four sets, or as many as time allows. Change the intensity by varying how many you do and how fast you do them. You can also add weight to exercises such as squats or side lunges by simply wearing a loaded backpack or holding something else traveling with you.
2. Get creative.
Runners are creatures of habit and love to work from a plan. But when you’re traveling, try to avoid getting hung up the specifics of a workout. Remember: Something is better than nothing. I recall being on a small island in Thailand where the longest road was only a quarter mile – a serious, well, roadblock, to my plan to run 20 miles as a part of marathon training. So I swam in the ocean for a few hours instead. And guess what? I still met my race goals. The key is to stay flexible and creative and to emphasize making something happen.