How to Stay on Track With Half Marathon Training While Traveling

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This year I have spent more than half of the year on the road. As I write this post, I am traveling back home from a work trip in Phoenix. In April, I decided to not only return to running but also train for a half marathon. Now I had to figure out how to stay on track with half marathon training while traveling.

I’ve found that having a clear, tangible goal helps me stay committed to a plan. It’s one of the ways I keep myself accountable and build new habits. This is one of the reasons I signed up for the half marathon in the first place.

Training for any distance race requires dedication, consistency, and planning. Throw travel into the mix, and it can seem daunting to stay on track. However, with the right strategies, you can embrace the adventure while maintaining your fitness goals. Whether backpacking, beaching, or working, here’s how I maintained my half marathon training while traveling.

Select Your Training Plan

Before your trip, you likely know that sticking to a structured training plan is essential. I am no fitness expert so I found and followed a 12-week plan from Runners World. They have plans for every type of runner and fitness level. Once I identified the plan for me, I spent a few minutes plugging my runs into my phone calendar. This way, no matter where I was in the world, my runs were already scheduled.

But Remain Flexible

After setting my training plan and schedule, I reminded myself to stay flexible due to my travel commitments. Typically, I run on Tuesday, Thursday, and Sunday, with cross-training on Monday and Wednesday. As my training progressed, I realized an 8+ mile run wasn’t feasible on days with 8 hours of travel.

Travel sometimes brings with it unpredictability—delayed flights, packed schedules, or limited gym access. Instead of sticking rigidly to a pre-scheduled plan, adapt it to your environment. This helps you stay on track and avoid frustration from delays or other inconveniences. As a frequent traveler, I have come to expect the unexpected, if you need some tips on how to deal with unexpected delays, we have you covered!

One more thing, if you’ve been around the blog, you know I am a big believer in traveling carry-on only. Keep your running gear in your carry-on to ensure it’s accessible if your luggage is lost or delayed. If you are wondering how in the world to pack carry-on only, we have a post for that!

Throughout my training, there were a few weeks when I had to alternate my training days to accommodate. Give yourself grace—shifting scheduled runs won’t ruin your entire training plan.

Plan Your Runs Around Your Destination

Use your runs as an opportunity to explore your destination. Running offers a unique perspective, and happens to be one of my favorite ways to see a new city. Running at your destination allows you to discover hidden gems and experience the local vibe at literally your own pace.

Below are some views from my recent training runs in Hyde Park in London and Ericeira, Portugal.

My favorite app to use to plan runs is Strava. I have also used Map My Run in the past. Typically, I try to bookmark a few routes of varying distances ahead of my trip. This way, you can match your runs with your training schedule. If the local environment surprises you, don’t hesitate to adjust your plan. Remember to remain flexible, the key is consistency, not perfection!

Treadmill Training

During half marathon training, there may be times when running outside isn’t ideal. For this reason, I like to ensure that when I am booking accommodations I check the availability of a gym. While most hotels have gyms, some Airbnb or private rentals may not. Ask your host for recommendations on gyms that offer day passes you can use.

Worried about an upcoming cruise throwing off your running schedule? The cruise I took had a full gym, fitness classes, and even a track onboard!

Training for a half marathon on a treadmill can be highly effective with the right approach, despite the fact you may prefer to run outdoors. Treadmills allow control over speed, incline, and pacing, making them ideal for simulating race conditions.

You will already have your weekly training routine identified at this point. It will include a mix of easy runs, speed workouts, and long runs to build endurance. Use the treadmill’s incline feature to mimic an outdoor run.

When I am home, I often train on my Peloton Tread. When staying in a hotel, I realize the treadmill is likely to be a bit older but I keep in mind that it is better than missing a scheduled run. I also can view a Peloton instructor run from my phone as needed. This is helpful when I feel the need for those constant reminders around running form, breathing, and inevitable motivational commentary. Now is a perfect time to consider a Peloton as their biggest sale of the year comes along around Black Friday. You can also use my referral link for an additional $100 off accesories.

To keep motivation high while running on the treadmill without an instructor I’ve tried several tactics. I enjoy varying my training programs and listening to music or podcasts. I would also recommend simulating race conditions by wearing the same gear and practicing similar nutrition strategies you plan to use on race day. With consistency and focus, treadmill training can set you up for a successful half-marathon performance. Training on the treadmill should not halt your half marathon training while traveling!

Nutrition and Hydration Planning

Pack nutritious snacks and meals for energy and recovery when training for a half marathon during travel. I’ve found that it’s best to bring items that are portable, lightweight, and non-perishable. Some of my favorites are Gu gels, trail mix, or nuts and seeds.

These snacks provide a balanced mix of carbohydrates, protein, and healthy fats, which can help sustain energy on longer runs. You can also pack dehydrated fruits like raisins, apricots, or apples to fuel up quickly and naturally. If you prefer a more substantial meal, consider checking out our post on our favorite hotel room meals for inspiration. Please note that your individual needs will vary so be sure to consult with your healthcare professional before embarking on any new diet or exercise program.

You may also find it helpful to purchase your fuel once you arrive at your destination. Fruit pouches and juice can be a good alternative to gels or other forms of fuel.

In addition to your on-the-go snacks, don’t forget hydration and post-run recovery. Consider bringing an electrolyte drink mix or tablets to replenish salts lost during your run. This is especially important if you’re running in hot or humid climates. A reusable water bottle is a must, as staying hydrated helps with endurance and overall performance.

After your runs, make sure you have access to high-quality protein sources to aid in muscle repair. Use protein powder or local sources like Greek yogurt, eggs, lean meats, or plant-based proteins to meet dietary needs. Prepare with nutritious options to stay energized, recover faster, and fully enjoy your running and travel experiences. Planning your nutrition and fueling plan ahead of time will ensure that you are able to successfully train for your half marathon while traveling.

Staying Safe

Staying safe while running outside involves a bit of preparation and awareness. Firstly, it’s essential to wear proper gear, including reflective clothing. This is obviously important if you’re running during early mornings or evenings. A well-fitted pair of running shoes will also help prevent injuries. If you’re running in unfamiliar areas or on trails, it’s smart to carry ID and your phone in case of an emergency. Sharing your route and estimated return time with a friend or family member is also a good idea.

Awareness of your surroundings is crucial for running outdoors. Always stay alert to potential hazards such as uneven pavement and traffic. When running near roads, use sidewalks when available, and if not, run against traffic so you can see oncoming vehicles.

Avoid wearing headphones at high volume or consider using the transparency setting. While I personally love listening to music while I run, noise blocking can also block out important sounds, such as approaching cars or cyclists. By taking these precautions, you can help ensure that your runs are both enjoyable and safe.

To Recap:

• Select your training plan but remain flexible
• Schedule your runs into your calendar
• Use your runs as an opportunity to explore your destination
• Incorporate the treadmill into your training as needed
• Plan your nutrition and hydration ahead of time
• Stay safe with proper gear and awareness of your surroundings

Half Marathon Training While Traveling

Half marathon training while traveling isn’t impossible! During my 12-week half marathon training, I traveled to Dallas, Atlanta, Bethany Beach, Lisbon, Ericeira, New Orleans, Boston, London, Paris, and Manchester. So if your upcoming travel plans are making you think twice about whether or not you can stay committed to your training, don’t fret! If I can stay committed to my training plan, you can too!

I am happy to say, I ran my half maraton in October and finished 11 minutes under my goal time! That night while relaxing and enjoying this accomplishment, I booked my next half marathon. I am excited to continue my running journey and I hope that I shared something helpful with you in this post. If you have any additional tips on how to stay committed to your running goals, be sure to share them in the comments. Follow us on social and be sure to check back often for new content!

Safe and healthy travels!

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