Disclosure:  I am a member of the Vicks Ambassador Network and as such, receive compensation for sharing my personal experience with Vicks products like #ZzzQuil.  All opinions are my own and I only recommend products or services that I believe offer value or quality to my readers.  Enjoy my #TravelTipZzz.
Are you ready to take the next step and travel for a race? Or are you taking a business trip and need to stay healthy and well rested? Perhaps it’s a family vacation and you want to get in some exercise. Whether it’s a training run, 5K, half or marathon, summer is the perfect time to take your run on the road.
Did you know that travel for a running event is one of the fastest growing travel sectors? Â According to FindMyMarathon.com, there are 748 marathons scheduled for 2015 in the United States. Â Last year there were 590,415 marathon finishers!
Have you always dreamed of running a race in Alaska through wilderness forests? What about along the California coastline where they have strawberries at every water stop? The Midwest offers a chance for a PR with the flat course of Indianapolis or the cool fall weather of Chicago. Perhaps you are ready to check the qualifying times and requirements for a once-in-a-lifetime Boston Marathon.
Whether it’s the reason for your travel or a way to stay in shape, here are some tips for incorporating running into any trip.
1. Pack Your Race Day Gear In A Bag That Stays With You
Things happen. Flights change, people grab the wrong case, and bags are left behind. You don’t want to take a chance on your running gear taking a separate vacation. Pack running gear in a carry-on bag or gear bag you can carry with you on your trip. Use packing cubes to easily and quickly identify your race day essentials.
Running Essentials Checklist
- Race Shoes and Orthotics
- Favorite Running Socks
- Running Shorts
- Sports Bra
- Performance Shirt
- Sweatband Visor and Hairband
- GPS Watch and Heart Rate Monitor
- MP3 Player and Earbuds
- Energy Gel
- Anti-Chafing Lotion
- Sunscreen and Lip Balm
- Safety Pins for Race Bib
- Water Bottle
- ZzzQuil
2. Â A Travel Run Is Not The Time To Try Something New
Have a practice run at home.  Before the trip go through your pre-race steps and make sure that your routine is working smoothly. I have pasta for lunch the day before a race and pancakes for dinner.  Identify the run-friendly foods that you know you’ll be able to find at restaurants on your trip. My morning-of-a-race breakfast is coffee and a bagel with peanut butter. Peanut butter is not a sure thing on a restaurant breakfast menu, so I pack my own.
Do you have a cool new pair of running shorts that would look great crossing that finish line? Too bad, leave them at home! You heard me, a race is not a time to find out if those great looking shorts cause chafing. Choose your tried-and-true, lots-of-mileage gear. A race is not a time to try something new.
3. Stay Hydrated
You know to drink plenty of water the day before and the day of a race. You have your hydration routine down pat. But it’s easy to forget and not as convenient to hydrate when you’re traveling. If you’re flying, you need to increase that hydration to counter the effects of air travel dryness. Be sure to pack or pick up plenty of bottled water.  Usually I’m in favor of tap water, but when you are traveling the qualities of the water may actually make enough of a difference to throw off your metabolism. Stick with bottled water whenever possible. I love to add lemon to my water when I run and I’ve started taking a lemon essential oil in my travel bag. A few drops of lemon essential oil in my bottled water, lets me enjoy the taste of fresh lemons on the road.
4. Get A Good Night’s Sleep
It’s tempting when traveling to stay up late for pre-race parties or sight-seeing, but leave that for after your race. Getting enough rest is absolutely essential to a race time you can be proud of and to enjoying the journey. But sleeping in a new place can be challenging. You’re adding the pre-race nervousness to a new environment that may work against a good night’s sleep. ZzzQuil™ can help! Created by the makers of NyQuil, ZzzQuilâ„¢ is a non-habit forming sleep aid designed to help with occasional bouts of sleeplessness – including those brought on by travel. I recently heard a national talk show host list ZzzQuil™  as their must-have for travel.
5. Learn the Lay of the Land
When you travel to a new destination, be sure to check the course you’re going to run. A race course will be published ahead of time – learn the turns, practice sections of the course if possible and ask runners who have done the race before for advice. I ran a half recently and it was a big help to know that there was a “hallelujah hill” coming up at mile eleven. It may have completely demoralized me, had it been a surprise.
If you’re not going to a race and just looking for a route, ask at the front desk of your hotel for suggestions. You want to find a safe, beautiful place to run and the hotel staff will know your best options. If you’re on a road trip and have access to a vehicle, drive the route first to avoid unwelcome surprises. Some of my best vacation memories include sunrise runs.  Running can give you a unique vantage point to local vistas.
Lastly, remember Tip #2, why not have your pre-race food today, and get a beautiful night’s sleep with ZzzQuilâ„¢ Â tonight? Â Fall asleep easily, sleep soundly and wake refreshed – ready to run. Â Put on your race day gear and take a practice run to make sure you have everything you need. Â If there’s anything you find yourself using that I didn’t include on my list, add it or cross out anything you don’t use, and you’ll be prepared.
Whether traveling for business or pleasure, you can fit in a run to keep you healthy and in a good mood for the rest of your day.  I need sleep to be at my best and the non-habit-forming sleep-aid, ZzzQuilâ„¢, from the makers of Vicks® NyQuilâ„¢, helps me when excitement for the next day hits. Â
What are your running #TravelTipZzz?
To save on ZzzQuil™, from the makers of Vicks® NyQuil™ and connect:
Check out some more travel posts on our #TravelTipZzz Travel Blog Hop
5 #TravelTipZzz for Healthy Travel at Beauty Brite
Stay Healthy and Rested During Your Summer Travels at Eighty MPH Mom
Tips for Planning the Perfect Family Vacation at Mom Trends
My must have item is my water bottle that has a misting option to help me stay cool while traveling, and my favorite destination is to Sunny LA!
A must have on my travel list is sunscreen!
Agree–a big race is NOT the time to try something new!
Nicole Feliciano recently posted..Tips for Planning the Perfect Family Vacation
Awesome tips. I don’t consider myself a runner but I do love to walk and jog on my treadmill. When I travel, I prefer to workout in the hotel room, especially if my son is with me. Otherwise, we can take a nice walk as a family!!! That’s a great way for us to spend time together and go on an advventure.
Stephanie recently posted..Best Selling Apps 7/27/15
My favorite vacation destination would have to be colorado! I love the mountains!
My must have item in my suitcase is migraine meds.
I don’t participate in marathons or any running due to severe back problems and other health issues. But I think your tips are great. Specific & clear. Thanks for sharing your experiences.
Carol L
I always travel with my pillows.
My must have when I vacation pack is a pair of sunglasses.
My must have is a sleep aid~ZzzQuil or if I’m having allergy/sinus problems, I use NyQuil. Although I love to travel, I almost always have difficulty sleeping away from home so I always pack a sleep aid. I really like ZzzQuil and NyQuil because I’m assured of a good night’s sleep and I wake up clear-headed, rested and ready to go!
My favorite vacation destination is the beach and ocean!
Well, I haven’t had a vacation in years but when we are traveling on day trips I always bring baby wipes even though we currently do not have a baby because baby wipes come in handy all the time.
These are some great tips. Now only if I could actually run LOL!
Crystal recently posted..What is a Wisdom Panel Canine DNA Test?
My favorite vacation destination would be Australia and New Zealand! Lets hope I’ll get to do it!!!
Books for sure but must have is my senses.
My favorite vacation destination is Hawaii. We’re hoping to go back next year.
Don’t get on a plane wearing fitted dress shoes. I slipped my shoes off during the flight and couldn’t get them on again once we landed. Also never try new or borrowed shoes on your travels. I borrowed some sandals and got the worst blusters of my life walking in Vegas. Plan your footwear well. This can make or break your trip.
And I’ll admit my favorite vacation destination is staying home. Traveling for me is just stressful.
Having 5 kids, we grab the sunscreen when we go and is a must have with us.
On one vacay, I forgot my sunglasses and sunblock so getting those became a priority!
my must have is water, because sometimes we get sick from water in other places.
A must have item I have to pack is my favorite pillow.
My favorite vacation destination is Venice Florida! I would spend time there with my grandmother growing up, and I loved it so much! We would go to the beach and look for sharks teeth almost every day! Beautiful Gulf beaches!
I love your tip about the lay of the land. This is SO important! I am notorious for researching everything about an area (mostly shopping lol) before we go, so I don’t feel so much like I’ve been dropped off in a foreign country.
Great tips!
my fav vacation is Cape Breton HIghlands, Nova Scotia, esp at the top. There are many roads that are dirt, and horses meandering untied. It is a great place to run and nice sights to see!
Im a diabetic so I always travel with a box of meds… lol
My fave vacay destination is anywhere in the Southern United States! Whether it’s one of the Carolinas for a golf getaway, or Florida for the beaches, or Georgia for just a real summer – I love the South!
First I have to say I love, love Zzzzquil. In fact I just took some. It really helps me and my hubby have a good nights sleep. I swear by that stuff! Must have item for us is tylenol for headaches, aches, pains etc. My favorite travel destination is Maui. Very beautiful!
One of my favorite vacation destination is japan!
Thanks for the tips. A must have item for me is my make-up. I am an early person and I certainly have to do my makeup before I go anywhere. My girls pick on me a lot but it is my thing. When I was in the hospital having my girls I would actually fix my makeup before I would let the nurse or doctors in.
I love Hawaii!