Essentials for the Travelling Runner

For more than five years running has been a huge part of my life. I have developed a love for the sport such that not even the deep freeze of winter or piercing humidity of summer can keep me off the road, (and living in the Toronto-area ensures I see plenty of both!). In fact, my general mental well being of the day, especially on weekends, is often directly related to whether or not I completed my morning run.

Bundled to run on the coldest day of 2016

Naturally, when the time comes for vacation, the activity doesn’t stop. Running, whether at the beach, in the big city, or on a back-country trail, is my favorite way to experience a new locale. I have written in the past about the benefits to running while traveling, so that is not the focus of this posting. Instead I’d like to offer up a list of the “essential” items any runner needs with a bit of extra focus on running while abroad. 

1) A GPS tracking device

There are a few options here. The most popular of which (especially amongst newer runners) is a smartphone. This is something that the majority of us already own, so all that is needed is an armband to secure it. Don’t worry about data roaming charges, as GPS tracking does not use data (only loading the maps does). When you are back on a Wi-Fi network you can review the details of your route.

Trusty iPhone on my arm, tracking my running route in Barcelona

The second option is a dedicated GPS smart watch. These range in price from a couple hundred to over a thousand dollars. They allow you to track your route and other stats on the fly without the need to carry your phone with you. On one hand this is useful if you are worried about your phone being lost or stolen, but on the flip side it’s always a safe practice to have your phone accessible when running in unfamiliar territory, just in case. 

2) A Heart Rate Monitor

Some of the aforementioned GPS watches include a wrist-based heart rate monitor (HRM). This is great for walks, light hikes and other moderate exercise, but for runs when your pulse is pounding at 160+ BPM, the accuracy of a chest-based unit is unmatched. Whichever route you go, a HRM is the best way to ensure you know just how hard you are pushing yourself. When running in new areas where the temperature, elevation change or terrain is harsher than you are used to, it is very important to keep tabs on your body’s limits. A basic HRM should set you back no more than $100-$150, which is more than worth the value it provides.   

3) Running App/Website

A running app or website will take the data from your run and translate it into several statistical and graphical breakdowns for you to review. Even at a basic level it will show you your total distance, route, pace, time and more. I highly recommend the app/website Strava, as it contains not only all of this info but also allows you to compare your time in certain sections of road or trail all over the world with others who have run it. Imagine seeing how your time running the perimeter of Central Park or along sections of the famous Boston Marathon compares to those from all over the world!

4) Music

This is an obvious one, but oh so important. Make sure your phone or iPod has a great playlist lined up with songs that will keep you moving and feeling good. Get creative and build a list of tunes that matches your location like British rock in London or jammin’ Latin beats for your beach run down south. The stock Apple ear buds are great for this use, but I find a head band or hat is required to keep them securely in the ears. Even with the tunes pumping, always be aware of your surroundings, especially when running near live traffic or at night.

Quick selfie during a beautiful beach run in Dominican Republic

Here are some other tips when running on vacation:

-If your accommodations do not include laundry facilities, bring a plastic bag to seal your sweaty running clothes in. You definitely do not want to stink up the rest of your luggage. You can also give them a quick rinse in the bathtub and hang dry them on your balcony if the room/weather allow it.

-Ask your hotel concierge if they know of any great running routes nearby. If your hotel is in a touristy city/area, they are likely asked that question all the time and will be happy to help. It may save you from a dangerous run in a dicey neighborhood or at the very least boring one in an commercial/industrial part of town.

-Use the local geography as part of your post-run reward. Whether that be a dip ocean as an instant cool down, or replenishing your electrolytes with water from a coconut cut fresh from the tree.

Mike @ Palms & Pints
@palmsandpints

Why I Love Running the South Beach Boardwalk

Earlier this summer I was in South Florida to attend the 2015 NHL Draft. Being the beach lover that I am, I spent a large chunk of my time at world famous South Beach.

For those who like to stay active while on vacation, the South Beach boardwalk is a fantastic place to work some cardio into your routine away from home.

A great shot of the wooden portion of the boardwalk - Source: http://goo.gl/tFx1YE

The path runs for miles, switching between pavement and a traditional wooden boardwalk. It weaves through the palm-studded parkland separating the SoBe businesses on Ocean Drive from the sand and surf. It passes all of the ritzy mega-resorts that most of us would not be able to afford to stay at (but hey, it’s nice to take a peek!). You will find the boardwalk is very runner (and cyclist) friendly as running is one of the most popular things to do for the health-conscious locals and visitors alike. With the sun shining and the ocean scent in the air, there is really no better setting for burning those extra mojito calories.

Coming home from a great day at the beach

With all that said - Florida is hot, especially in the summer. So make sure you listen to your body and do not push yourself too hard when the humidity is stifling. Running in the (relatively) cooler fall and winter months is safer, but if you can handle the heat you always have the beautiful and refreshing Atlantic ocean waiting to cool your sweat-soaked skin when you finish. My other favorite post-run tradition on the beach is to grab a fresh young coconut from a street vendor by the boardwalk and re-hydrate on those natural electrolytes.

Regardless of where you are, running is awesome when traveling – here’s why:

-A solid run shortly after arriving overseas can help you sleep well at night and thus more quickly beat the dreaded jetlag.  

-Running in a new city gives you an instant lay of the land and can help you identify areas you would like to explore later in your trip.

-Traveling typically involves a much less healthy diet than at home. There is no better way to counteract these extra calories and lessen the guilt at that night’s meal.

-Often the combination of a long flight/drive, changes in diet & new schedule can cause a bit of a “back up” if you know what I’m getting at. Running is a great way to help keep the system flowing.   

-For those who track runs with tools such as Strava, it’s fun to see how your time stacks up against others in famous locations such as New York’s Central Park or the Las Vegas Strip.

-If you are a regular runner, it’s great to come back home without feeling as if you've abandoned your training schedule and set yourself back. 

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If this post interests you, check out my earlier article about a running tour I took in Barcelona, Spain.

Mike @ Palms & Pints

@palmsandpints