How to arrange your running training during the holidays?

Runner training
  1. Long distance training before departure

Chris Heuisler, who specializes in running training for his clients at the Westin Hotel, recommends an ultra-long-range or ultra-high-intensity training one or two days before your departure. This will compensate you for the days when you can’t run after your trip, and you can just take a break from these days to recover. The so-called “high intensity” is the intensity of your strength in a week of training, because you know, you can rest in the next few days,” Hughesler said.

Hughesler, a runner who runs in 36 states and 9 countries, knows that “the relationship between high-intensity training and relaxing vacations complements each other.” He likes to extend his running route because the new scenery is His favorite. If you have such a running passion, it is not a bad thing, but you must control the distance of each training interval before the trip to within 10% to prevent injuries, and pay special attention to add moisture, stretching and massage during training.

  1. Carry out holiday training with your partner

There are several ways to find a training partner on vacation. One way is to book a leader. This method is mostly used for bus trips. You can find your ideal leader on major running websites or forums. Another way is to join the running forum of your travel destination to find local running activities during the trip, most of which run. Friends will welcome foreign guests.

Even, you can participate in a local competition. “Look at the local 5km or 10km race,” Hughesler suggested. “Even if you take a soy sauce, you will have the opportunity to make a lot of local runners who will introduce you to the local running routes. Scenic spots and local cuisine.”

  1. You can also enjoy running alone.

If you plan to run alone on the road, you should carefully study the route before you leave. You can make a route through the running website or the advice of the local runner. If you hate the plan, you can try Smith’s method: “Don’t plan ahead, wherever I want to go, my husband and I used to run Big Ben in London, London Tower, Buckingham Palace, Regent King Park, and occasionally stopped to take pictures,” she said. If you live in a hotel or resort, you can ask for advice from the front desk and find a safe and quality route.

  1. Adjust your training plan appropriately

If you have children, or flight delays, you will become a barrier to travel. Hughesler said: “If you encounter difficulties during your trip, you should reduce the expected running speed and distance, especially when you feel the place to travel. You should lower your expectations than when your hometown is hot, humid, mountainous, at high altitudes, and when you encounter softer roads than before, such as beaches or grass.

Smith added, “Run earlier, because the more difficult it is to run the body, the harder it is to adapt.” She always put running shoes and clothes in the bathroom the night before, so that she would not wake her husband the next morning. Change the equipment and go out for a run. She suggested performing 10 sets of 100-meter runs to maintain speed and posture.

Hughesler believes that during the trip, don’t care how much you run, but focus on enjoying the joy of running. “You can go anywhere,” he said. “Why don’t you look at the new environment? New landscapes, new flavors, new sounds…” Try different routes and roads every day. right way. Don’t consider the treadmills in the hotel unless the weather is bad or the time is running out.

  1. Change your mind

If your trip is too full, just take a few days off and don’t run, but that doesn’t mean being lazy. “Holidays are an episode of perennial training, but they are also an opportunity to activate other muscle groups,” says Smith. “Bicycles, hiking, tennis or surfing, these typical holiday-type sports can burn calories, maintain muscles, and let Your body is freed from running all the year round. Once you return home, you will become energized. Smith added: “Within two weeks, you will be able to resume your previous level of competition.”

Finally, you can do the opposite. “If work or something else keeps you from walking, use the vacation to re-open the training mode,” Hughesler said. “Just don’t be too excited.”

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