7 tips for running on your vacation

1. Train in the morning to avoid the heat
2. Remember sunscreen, sunglasses, and a hat
3. Explore the local area
4. Rinse your clothes after each workout
5. Wear compression socks during travel
6. Running shoes are for running
7. Quick packing list

Training in heat

If your holiday takes you to the southern skies, it often gets very hot during the day. In many places in Southern Europe, temperatures quickly reach 28-35 degrees. It's not ideal to run or train under such hot temperatures as it puts extra strain on the body's ability to cool itself down.

When training in hot conditions, the body's circulation uses more energy to pump blood to cool down. The excess heat is sent to the skin, where it evaporates as sweat. In the heat, the body is overworked to regulate body temperature, making training feel significantly harder.

When training in environments above 22 degrees, and thus sweating more, be aware of your fluid and salt balance. If you train under 1 hour and are sufficiently hydrated beforehand, it's not imperative to drink during. However, drinking during training can improve performance and increase comfort. If you train under 30 minutes, it doesn't matter if you drink along the way - provided you are well hydrated beforehand and remember to drink afterwards.

For longer training sessions, we strongly recommend that you bring fluids and possibly energy to reduce the risk of crashing. At runningxpert.com, you find both bottles and other drink accessories, so you can bring fluids on the run, as you find energy products for tough training sessions.

Buy drink accessories here

Buy energy products here

To avoid stressing the body too much, it's a good idea to train or run early in the morning. The temperature is much lower then, allowing you to more easily avoid overheating and dehydration. Take a brisk run before the family is up, so you can enjoy the rest of the day with a clear conscience.

Remember sunscreen, sunglasses, and a hat

Remember sunscreen, sunglasses, and a sunhat when you train during the daytime. Even though the sun in the south might not always seem intense andStrongly recommended by the Cancer Society to use waterproof sunscreen with SPF 15 that protects against both UVA and UVB radiation. The time you can be outdoors without protection depends on your skin type and the season. Sunscreen should be used where shade and clothing do not cover. Running apparel manufacturers are also aware of the sun's harmful rays. They have started making T-shirts and tights in materials that protect against both UVA and UVB radiation.

In addition to sunscreen, a running hat or cap is also an essential product in the summer heat. The hat protects against the sun, provides shade, and keeps sweat away from the face.

Buy caps and sun visors here

However, it is just as important to protect your eyes from the sun's dangerous UV rays. A pair of good sports glasses protects the eyes from UV rays and insects or similar, and you avoid having to squint which can lead to headaches.

Oakley sunglasses

Explore the local area

If you are not familiar with your destination, it is a good idea to get an overview of the local area before you go out on training runs. In some places, it is easier and quicker to run laps on a short route, so you do not get too far from your accommodation or hotel. Alternatively, you can run an "out-back" route to avoid getting lost.

For city breaks in Europe, Salomon has created a Citytrail App, which can guide you through exciting running routes in many of the major cities. The app can be a good starting point for your running tours on vacation.

If you are the explorer type with a good sense of direction, just go out and see where the roads lead. With running shoes, you often experience the local area in a whole new way. If you want the assurance that you can easily find your way back to your accommodation, you can also use your GPS watch as a guide. In many of the more advanced GPS watches, such as Garmin Fenix there is a "Track Back" function, so you can always be guided back to your starting position - it's super smart and lets you run freelyGo without worrying about remembering the route.

Wash clothes after each workout

One big issue with packing for a vacation is the lack of space in suitcases. However, your workout or running gear doesn't need to take up SO much room. You can reuse your workout clothes over a week or two, but remember to rinse them in clean water after each workout. This removes the worst sweat and salt particles that settle in the fabric. Hang the clothes in a dry place outside during the day - and you'll be ready for a workout the next day or later in the week.

Compression socks on the plane

For long flights, wearing your long compression socks is beneficial. The compressive effect of the socks makes it easier for your muscles and blood vessels to remove excess fluid in the legs. Fluid otherwise presses unfavorably on the blood vessels. Fluid accumulation in the legs often occurs because you sit or stand for many hours. By wearing compression socks during the flight, you can reduce the risk of fatigue and the formation of varicose veins in the legs. This way, you'll feel fresher - and thus ready to enjoy your holiday without heavy legs from the journey.

Buy compression socks here

Running shoes are not for hiking or other sports

Running shoes and casual shoes look alike today, but there's a world of difference in durability and design. If you take your running shoes on vacation, we recommend that you ONLY use them for running unless they're old and ready to be discarded. Running shoes are not designed as walking or hiking shoes. The midsole in running shoes is designed to cushion the impact from the foot's placement and then recover, so it can cushion the impact again with the next step. Walking around in a running shoe all day, the shoe's foam will never get a chance to recover - leading to excessive wear on the shoe's shock absorption. If you plan to hike, we recommend choosing proper hiking or walking shoes instead.

A running shoe is also not suitable for activities like tennis or indoor use, where there are many directional changes. Running shoes are only designed to be stable when moving forward, increasing the risk of twisting your ankle if used for sports with many directional changes. The sole may also risk cracking or detaching from the glue with many strong lateral forces.