Vacation Running: To Run or Not to Run?
ABOUT US: SPOKANE NUTRITIONISTS
We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.
We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.
Kevin and I recently got away to Palm Springs, and one of my favorite parts of the trip was being able to run together! He kind of teases me because he knows that on any vacation we’re on, I’ll be running.
This was our first time vacationing without Keely, and I’m not going to lie, it was the first time I questioned whether I wanted to fully soak in the rest and sleep in every day, or get up and run. (ALSO, it was 90+ degrees there, which had me questioning everything, considering I’ve been running in 30-degree temps all winter long!)
Anyways, we ran, we loved it, and we survived the heat! I truly do love exploring new places on foot, but let’s be real—it comes with some challenges. So I want to walk you through a few of those and give you practical tips, especially when it comes to nutrition for endurance athletes while traveling.
Tips for Running on Vacation
1. Packing
Okay, I don’t actually have a tip for this, but I’m always a bit annoyed that I have to dedicate a portion of my luggage to running gear… although it does give me an excuse to bring a bigger suitcase!
2. Schedule (hi, moms)
Let’s talk about the unspoken expectations you put on yourself (and that your family may have) about vacation. These can make prioritizing a run either feel easy or like a tension-building, mom-guilt filled disaster.
If running fits—great. If not, and you want it to, have a conversation with your family about how to make it work. Remember, it’s your vacation too, and you deserve a few moments for yourself.
3. Pre-Run Fuel
If you’re running in the morning, you’ll want something easy and carbohydrate-rich beforehand. This is a key part of any solid marathon fueling plan, even when you’re traveling.
On longer trips, we’ll buy a loaf of bread, peanut butter, and bananas. For shorter trips, I’ll pack Cliff Bars or Fig Bars. Other easy options include fruit, applesauce squeeze pouches, instant oatmeal packets, or muffins.
4. Post-Run Fuel
Our post-run often turns into heading to a coffee shop and not really having a meal for hours. If your family is similar, you’ll want something easy for post-run fuel—or you’ll find yourself dragging, starving, and maybe a little (A LOT) irritable a couple hours later (not like I know from experience!).
If you have access to a refrigerator, Chobani Yogurt Drinks or Fairlife Protein Milk are great options (paired with some extra carbs). If not, a protein bar or protein shake works well.
Just remember: aim for about 20g of protein + at least 40g of carbs, a simple guideline I often include when building a customized nutrition plan for athletes.
5. Gear
Depending on the weather and run length, you may need gels, water, and electrolytes, especially if it’s warmer than you’re used to or you’re running for an hour or more. I always find electrolyte packets so nice to have while traveling!
6. Lower Your Expectations
You’re running in a new place, sleeping in a different bed, juggling new stressors, and eating foods you’re not used to, don’t beat yourself up if your run feels off. Just be proud you got out there and did it.
What About Your Fitness?
I’ve been an endurance athlete and coach long enough to tell you, taking a week off from running for vacation is not going to significantly impact your fitness. The rest may actually improve it.
If you miss a week of training, you might feel a little off during your first week back, but within a week or two, you likely won’t notice any difference in your performance.
So… To Run or Not to Run?
Here’s my take:
If you’re wanting to run because:
You’re afraid of losing fitness
or you think you’ll gain weight if you don’t
You may end up resenting it—and would actually benefit more from taking a break.
If you’re wanting to run because:
It helps you feel like yourself
You want a moment to yourself
or you’d love to explore a new area…
Then go for it—and use the tips above to set yourself up for success.
Want a Personalized Fueling Plan?
If you’re an endurance athlete trying to balance training, fueling, and real life, having a plan makes everything feel easier.
Whether you need help dialing in your marathon fueling plan or want a fully customized nutrition plan that actually fits your life, I can help.
👉 Fill out an Inquiry or schedule an appointment today and we can build a fueling strategy that supports your training, your schedule, and your goals—without the guesswork.