It can be hard to run when you’re on vacation. The pull to chill out and spend time with family or friends can override your good intentions to maintain your running routine. Fortunately, you can do both without compromising either. Very short running segments of just 10 minutes will maintain most of your running adaptations over a break of five to seven days. So if that’s all you can manage on your time off, don’t worry about it. Here are some stay-fit ideas for wherever you may roam.
Hip & Healthy: Run a Race at Your Vacation Destination
- At the ocean
Do a beach run. Follow a run/walk ratio of two minutes running, one minute walking. Run a half mile the first day. Add two to three run/walk segments each day, as time allows.
Plan a daily group hike and play “lookout.” Walk briskly ahead of the group for one to two minutes, then run for one to two minutes. Turn around and run back to the group. Take a breather and repeat as often as you can.
- Road trip
Multitask at rest areas. Wear your running gear in the car and when you make pit stops, walk for one to two minutes, then run for five to 10 minutes. Repeat this pattern until it’s time to leave. If you’re stopping for food, get yours to go and spend the time running.
- Theme park
Do a room-to-ride run. Many hotels connected with parks like Disney World have designated areas for running, and it’s sometimes possible to run from your accommodations to the park. Ask the hotel staff for routes.
Keep the energy level high. Go on hikes, visit parks, and run alongside your kids as they ride their bikes or skate around the neighborhood or on local paths. If your child plays a sport, run around the field during her practice.
Courtesy of Runner's World Magazine. "Road-Trip Runs" by Jeff Galloway appears in the August 2011 issue of Runner's World, available on newsstands now.