7 tips for running on your vacation

Train in the morning to avoid the heat
Remember sunscreen, sunglasses, and hat
Explore the local area
Rinse your clothes after each session
Wear compression socks during travel
Running shoes are for running
Quick packing list

Training in heat

If your vacation is to southern climates, it often gets very hot during the day. Most places in Southern Europe quickly reach temperatures of 28-35 degrees. It's not optimal to run or train in such heat, as it puts extra pressure 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 the body. Excess heat is sent to the skin, evaporating as sweat. In the heat, the body works overtime to regulate temperature, making training feel significantly harder.

When training in environments over 22 degrees, and thus sweating more, you should be aware of your fluid and salt balance. If training under 1 hour and sufficiently hydrated before starting, it's not necessary to add fluids during. However, fluid intake during training can enhance performance and increase comfort. If training under 30 minutes, it doesn't matter if you drink during - as long as you're well-hydrated beforehand and remember to drink afterward.

For longer training sessions, we strongly recommend bringing fluids and possibly energy to reduce the risk of running out of energy. At RunningXpert.com, you'll find both bottles and other drinking accessories, so you can bring fluids on your run, as well as energy products for tough training sessions.

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, allowing you to avoid overheating and dehydration. Take a quick run before the family wakes up, so you can enjoy the rest of the day with a clear conscience.

Remember sunscreen, sunglasses, and hat

Remember sunscreen, sunglasses, and sunhat when training during the day. Even if the sun down south doesn't always seem sharp and strong, the Cancer Society recommends using waterproof sunscreen with SPF 15, protecting against both UVA and UVB rays. The time you can be outdoors without protection depends on your skin type and the season. Sunscreen should be used where shade and clothing don't cover. Running apparel manufacturers are also aware of the sun's harmful rays. They are starting to make T-shirts and tights from materials that protect against both UVA and UVB rays.

Besides 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.

It's equally important to protect your eyes from the sun's harmful UV rays. A good pair of sports glasses protects both eyes from UV rays and insects or similar, and you won't have to squint, avoiding headaches.

Explore the local area

If you're not familiar with your destination, it can be a good idea to get an overview of the local area before heading out for training. In some places, it's easier and faster to run laps on a short route, so you don't get too far from your accommodation or hotel. Alternatively, you can run an "out-and-back" route to avoid getting lost.

If you're the explorer type with a good sense of direction, just head out and see where the roads lead. With running shoes on, you often experience the local area in a whole new way. If you want the assurance of easily finding your way back, you can also use your GPS watch as a guide. Many advanced GPS watches, like Garmin Fenix , have a "Track Back" function, so you can always be guided back to your starting point - it's super smart and allows you to run freely without worrying about remembering the route.

Rinse clothes after each session

One of the big problems with packing for a vacation is that there's always too little space in the suitcases. Your sportswear or running clothes don't need to take up THAT much space. You can easily reuse sportswear over a week or two, but remember to rinse the clothes in clean water after each session. This removes the worst sweat and salt particles that settle in the clothes. Hang the clothes in a dry place outside during the day - and you're ready for another session the next day or later in the week.

Compression socks on the plane

If you're going on long flights, you can benefit from wearing your long compression socks during the journey. The compressive effect in the sock makes it easier for your muscles and blood vessels to remove excess fluid in the legs. Fluid that would otherwise press unfavorably on the blood vessels. Fluid buildup in the legs often occurs because you sit or stand for many hours. By using compression socks during travel, you can reduce the risk of fatigue and the formation of varicose veins in the legs. This way, you'll feel more refreshed - and ready to enjoy the vacation without heavy legs from the journey.

Running shoes are not for hiking or other sports

Running shoes and casual shoes look very similar today, but there's a world of difference in durability and design. If you bring your running shoes on vacation, we recommend using them ONLY 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 absorb the shock from foot strikes and then reset to absorb the next step. Walking in running shoes all day won't allow the foam sole to reset - leading to extra wear on the shoe's cushioning. If you plan to hike, we recommend choosing proper hiking or walking shoes.

A running shoe is also not suitable for sports like tennis or indoor activities with many direction changes. Running shoes are only designed to be stable when moving forward, increasing the risk of ankle sprains if used for sports with many direction changes. The sole may also risk cracking or coming apart at the seams with strong lateral impacts.

The quick packing list for runners

With this small pack, you're quickly ready to enjoy a few runs during your holiday. Remember to drink plenty of water after training and enjoy the holiday, as it's time to recharge!