When you pull into a rest stop to refresh, include a 3-5 minute jog or brisk walk.
It helps relieve the stiffness from sitting in the car and gets the blood pumping. It also provides children an opportunity to run and scream.
When you finish, do a quick stretch. Now you can be awake and alert for the road.
[Photo: Flickr | MikeBaird]
So, you’ve been exercising regularly but now you have a trip coming up and you don’t want to lose your momentum. Obviously, you’re not going to be able to pack your bicycle, yoga mat, or weight set along but, while you may have to modify your exercise approach, there’s no reason to abandon your workouts entirely. Here is some great travel gear that helps me stay in shape while away from home.
1) Running/walking shoes: Just about anywhere you travel you can still find somewhere to pound the pavement. Walking or running is great exercise. Be sure to stay in safe, well-lit, populated places. If your plans include walking around town or hiking a trail you’ll get your exercise while enjoying the sights– and your feet will thank you if you bring decent footwear.
2) Swimsuit and goggles: If you like to swim for fitness, these are great to have. A suit and goggles take up hardly any packing space while keeping your exercise options open. Many hotels have swimming pools or you might be able to find a community pool to enjoy. 3) Cellphone armband: Chances are you’re going to have your cellphone with you anyway. Why not bring along an armband so you can have your hands free? Cellphone armbands low profile and take up hardly any room. If you’re running or walking in a new place, it’s very useful to be able to call someone just in case you get lost.
4) A List: Okay, so this isn’t gear, but when you plan the details of your travel, get online and scope out parks or community fitness centers near your destination. Some places grant day passes to visitors, sometimes at a small fee. Write down phone numbers and addresses so you can check things out when you get there.
5) Lightweight clothing: Traveling is all about conserving space- you may need to “travel size” with your workout wardrobe. For example, if you’re going to be gone for a week, don’t pack seven different workout outfits– instead, try to pack one or two base layers tops and shorts and one or two warmer tops. If you pack lightweight/breathable fabric you can easily wash it out by hand, hang it up to dry, and it will be ready to go again in the morning.
It is definitely possible to maintain your fitness while traveling– just remember a few pieces of gear and you will be set!
A little bit of planning while you pack will help you to stay in shape and explore your destination with ease. Packing light is essential, and each of these items earns their space in your luggage. Follow the strategy outlined below and you will have an inexpensive, easy to pack, and fun way to explore a new destination that keeps you in shape while you travel.
Running Shoes: Pack a pair of running shoes, preferably trail running shoes. These may double as walking or hiking shoes during your trip.
Synthetic Running Shorts/Bottoms: Depending on the climate where you are traveling and the level of cultural appropriateness, bring either running shorts or running pants/tights. They should be made from quick-dry synthetic materials. Don’t plan on doing double duty with exercise clothing on your trip — even if you do plan to do laundry.
Running Shirts: Soccer (football to the rest of the world) jerseys make wonderful running shirts in Europe. They are a fun, useful souvenir and a nice conversation starter when you are out. Just be smart and don’t jog through the park sporting the jersey of local team’s arch rival.Sport Watch: You need a watch with a timer, but it’s likely you have one already in hand so just set the right time and go.
A Map: Yes, you will need a map of your destination!
Running Wallet: If you don’t have a good pocket, keep enough money for an emergency cab ride in the local currency, the name and location of your hotel, plus personal ID and emergency contact information with you.
Running is one of the most efficient methods of exercise and it doesn’t require any specialized equipment or a specific location. If you are not a runner this routine works equally well for walkers. Even if your hotel does have a gym, ditch it. The great outdoors awaits!
Study your map for a nearby location where you can easily run or walk. Public parks, river paths, beaches, lakes, and old railway tracks (in the US) usually offer a great venue. If you are unsure about the safely or appropriateness of an area, check with your hotel. Plan a simple route and estimate how long it will take you. Ideally, you will be able to travel in a single direction and turn around at a landmark or when a certain amount of time has passed.
Warm up by walking to your route’s start, stretch, start your timer and head out. At your halfway time mark, head for home. A cool down followed by a few push-ups and sit-ups go a long way to keeping you fit on travel.
Plan your run for a beautiful time of day. An early morning or late evening run offers a unique on-the-ground view of a new area. New terrain will keep your eyes and your feet interested and engaged. You may even make a new acquaintance or two! Running can help you appreciate a new area and keep you fit while you are away from home.
Heather Thomas is a Seed.com writer.
80 of the world’s top endurance athletes have descended on Badwater, California, located in Death Valley, to take part in the 33rd annual Badwater Ultramarathon, which gets underway at 6AM local time today. Known as “the world’s toughest footrace”, the Badwater is one of the most grueling and demanding competitions on the planet, punishing runners who come to challenge the unbelievable course, the intense natural elements and of course, themselves.
The race begins in the town of Badwater, which sits at the lowest point in the Western Hemisphere – 280 feet below sea level. From there, the course will run 135 miles through the heart of Death Valley, crossing three mountain ranges, before ending at the Mt. Whitney Portals, located at an altitude of 8300 feet. Along the way, the runners will face more than 13,000 feet of vertical gain, as well as 4700 feet of vertical descent. Along the way, temperatures will soar as high as 130ºF, adding yet another element to an already extreme race.
The runners will go day and night, mostly non-stop, throughout the entire race. Support vehicles will be on hand to ensure that they have food and water, not to mention medical attention, as need. The fastest runners will cover the 135 miles in approximately 24 hours or so, while most will take somewhere in the 30-40 hour range. Officially the race runs through Wednesday, with runners straggling across the finish line late into the day.
Ultramarathoners are incredibly fit and tough athletes who are capable of covering great distances, often at amazing speeds. But when it comes to challenging races, few are tougher than the Badwater. While it is too late to join the fun this year, you can start training now to get in on the action next July.
[Photo credit: The Los Angeles Times]
Traveling in the warmer months of the year can present unique apparel challenges. When preparing for a trip to the lower latitudes or destinations where water will be a major factor, certain considerations should be made. One important decision is the choice of footwear. There are few shoes that can do it all, but some can accommodate a variety of warm-weather activities.
The beach trip – One of the most common summer trips is that relaxing stay at the beach. Even if the plan is to lounge the day away reading the latest Grisham novel, there will always be walking involved. The shoe choice needs to fit comfortably and be able to get you to and from your seaside accommodations. The shoe also needs to be well suited to handle sand and water, and sometimes both simultaneously.
Chaco has created an ideal beach shoe with the Hipthong Pro. Available in men’s and women’s models, this fashionable sandal has no rear strap for easy removal when you’re ready to kick your feet up in that beach chair. The unique strap system holds the shoe on the foot well, despite the lack of rear support. The footbed also has an arch which is lacking in many low-end water shoes.
Price – $85 at ChacoUSA.comThe business/pleasure trip – It can be difficult to find time for ourselves with the hectic schedules we adhere to these days. Many spend much of their travel time while on the clock. Occasionally though, the opportunity presents itself to escape from the meeting room and get out and explore or relax.
When mixing a business trip with a little R & R, consider a versatile shoe that won’t be too casual for work yet will still get you where you want to go comfortably. For the men traveling on business, the Merrell Neptune not only looks fabulous under a pair of khakis, but the Ortholite footbed cradles the foot for support and will be ready to hit the streets later. Businesswomen will appreciate the Merrell Brio. This flat is anything but flat inside as it also includes an Ortholite footbed. The deceptively supportive soles will keep feet comfortable in the office and at the museum later.
Brio Price – $80 at Merrell.com
Neptune Price – $100 at Merrell.com
The walking trip – Theme parks, music festivals, and urban explorations come to mind when we think of the walking trip. An eight hour stint wandering cobbled streets, eating funnel cakes, jumping on and off trams, and sweating your way through lines is no time to wear uncomfortable shoes. Keeping your feet cool and dry will at least make the day less grueling, and there won’t be the need for a foot soak when you collapse in the room later.
The Saucony ProGrid Ride 3 has a long name but is long on features as well. The performance interior lining wicks (pulls away) sweat from the foot. Both the men’s and women’s versions have midsoles that absorb impact. They are designed to be neutral trainers, so they can accommodate a wide variety of foot types.
ProGrid Ride 3 – $95 at Saucony.com
The active trip – Some of us, myself included, love to explore our natural world during the summer. Hiking, biking, paddling, and climbing our way through national parks and wilderness areas can be a great way to detach from the bustle of city life and get some exercise at the same time. When embarking on a trip packed with this much activity though, the right shoe is key.
The Keen Newport is a classic example of a shoe that can function in the toughest situations and also wears well for casual daily activities. The Newport is a sandal-style shoe with a Vibram sole for gripping slippery terrain and a tough toe bumper to keep your piggies safe.
Price – $95 at KeenFootwear.com
The flying trip – If we want to get far away, and get there quickly, we will most likely be flying the friendly skies. Since you will need to easily slip your shoes on and off in security, as well as have enough support to walk those long terminals, these trips may require a little more planning. The Crocs Melbourne and Melbourne Shecon not only have the slip-on factor covered, but also make for great walking shoe with their ergonomic squishy soles.
Melbourne Price – $55 at Crocs.com
Shecon Price – $45 at Crocs.com
Summer is the high-season for travel, and there are few items we pack in our suitcase more important than our shoes. Choosing the right footwear for a summer trip could mean the difference between blisters and bliss.
