If you’re heading out for your first big race vacation, then you’ll want to dive in to these marathon travel tips. There are some things that will absolutely make a difference in how you feel on race day!

Sydney Marathon Course Tips
image from @sports_tours_international

Do you like to travel or stay near home for races?? Would you be shocked to know I’ve never run a marathon (and rarely a half marathon) where I live?!

And I rarely run more than 1 or 2 races ever while living in a city. (Considering we’ve moved 9 times since 2008 that’s easier.) Part of what I enjoy about running is the ability to easily explore new places and that includes race day!

However, a little extra preparation is needed to ensure it’s both a great race and vacation because race travel can be stressful mentally and physically due to things like:

  • Noise exposure from airplanes is a stressor to the body
  • Travel stress issues… my luggage is where?!
  • Being stuck in a seat for hours on end means feeling stiff or swollen feet
  • Poor sleep {thanks for the flat pillows at every hotel}
  • Of course the infamous dietary changes

Need some race vacation ideas? Checkout half marathons worth traveling for!

All right now, let’s move on to the more exciting stuff! All the race travel tips you need to feel your best when you arrive.

Marathon Travel Tips

#1 Drink More than Feels Normal

Well, don’t really overhydrate, but drink WAY more than you think you should. If you arrive at the race already dehydrated, you’re playing catch-up to ensure your muscles feel good.

This will also help with fatigue.

  • Aircraft typically maintain a 20% humidity level, which is well below the body’s required 30%.
  • Since we naturally tend to drink less on the go, be extra mindful in the days before the race to carry an electrolyte-rich water bottle.
  • This will help flush out toxins from recycled air and maintain a balance since the low humidity can also cause a loss in sodium and electrolytes.
  • Read the Ultimate Guide to Hydration for more race day tips to stay on top of it.

#2 Don’t Let Your Stomach Ruin Race Day

Stick with what you know. And absolutely nothing new on race day.

This is not the trip to try the quirky local breakfast spot the morning before or of your race. Pack your own fuel, carb-loading snacks and breakfast if you’re not 100% sure what you’ll have access to.

And of course, keep the hydration going in the days leading to your race.

Here’s 15 tips on avoiding runners trots to hopefully help keep your stomach and gut happy on your racecation.

#3 Get Zen

Checkout the tips for managing race day nerves as they all apply here as well. But really getting zen with travel means doing some pre-race prep to eliminate making decisions which has been shown to create fatigue!

  • Do some research in advance for restaurants near your hotel for pre and post race food.
  • Have a plan for when you’ll go to the expo
  • Let family know in advance what times you’ll be sitting with your feet up
  • Have a post race sight seeing plan, this let’s everyone know you will indeed enjoy the city
  • Give your spectators a map and let them figure out how to cheer. You worry about you.
  • Use the (half) marathon packing check list to ensure you don’t forget anything

Now beyond that we also need to talk about the stress of airplane noise. We know that the whole airport situation is stressful, but there’s some data that the extended noise of the plane could increase stress too.

Consider grabbing your noise canceling headphones for the ride!

#4 Avoid Jet Lag

The International Federation of Sports Medicine has shown that a change in multiple time zones impacts performance…but you probably didn’t need a fancy study to tell you that.

Arriving a day or two early at your final destination helps your body adjust more naturally. But if your schedule doesn’t allow for it, there are a few more things you can do to help prepare:

  • Start shifting your sleep schedule a few days before you leave
  • Get exposure to natural light once you arrive
  • Keep hydrated during the flight and once you land
  • Skip any alcohol before or during your carb-load dinner

#5 Pack Smart, Not Just More

Packing for a race can be stressful. How did you know if you packed enough? What if you packed too much? Is there even such a thing as too much? Anyways, we’d suggest making a packing list, packing once, unpacking, taking a few things out, and repacking again.

goruck bag

Here are a few must-haves when traveling for a marathon:

#6 Save Sightseeing for Post-Marathon

Save your sightseeing for post-race. It’s soooo tempting to want to get there and just go, go, go.

Which is why I usually recommend the following marathon travel timeline:

  • Arrive Thursday evening
  • Friday sleep in, do a little shakeout
  • Friday pick up your bib, plan out your pre-race dinner
  • Saturday morning run your heart out!
  • Sunday slip in to those compression tights and go explore!!

Can you fly after a marathon?

Yes, you most certainly can. There are a few things you might want to do that you normally wouldn’t to help with things like stiff muscles, cramps, or potential blood clots.

Many runners have started to hear about people having issues like blood clots while flying, and thus this question. In fact, a few years ago, AirHealth.org reported that 85 percent of air travel thrombosis victims are endurance athletes.

Here’s what Doctors say you need to know:

  • Try putting your luggage in the overhead bin so you can move your feet around.
  • Point and flex your feet 10-20 times every half hour
  • Wear compression socks
  • Get up and move during the flight (excuse me I need to pee is a fine excuse)
  • Stay on top of your hydration

Remember to follow my post marathon recovery plan too!

That includes not sitting down immediately after the race, doing some legs up the wall. All the things you can to start the recovery before jumping on the plan and sitting.

Last but not least, let’s be real…you’ve traveled to some amazing new location, so the biggest goal is to enjoy yourself! You might just be surprised to find that when you relax, you end up having your best race ever!

Traveling for a race might bring a few oye moments, but on the whole they are so much fun. It’s absolutely worth doing some planning to enjoy the getaway.

Looking for what to read next?

The post 6 Unexpected Marathon Travel Tips For Your Best Race appeared first on RunToTheFinish.



from RunToTheFinish https://ift.tt/1ulgTEQ