Having run a couple of marathons abroad, we’ve learned that some tips extend beyond the standard advice (like having a copy of your passport). Even if you’ve traveled domestically for races before, international travel presents a whole new set of challenges. With factors like jet lag and packing to manage, there’s much more to consider. Here are the 15 most important tips for us at Pace Glow when traveling to run an international marathon.
Planning your trip
Booking a hotel within walking distance of the finish line can save you from battling crowds and dealing with public transport. But not all marathons are the same, and sometimes, depending on the logistics, you might prefer to stay closer to the start line. Additionally, consider staying an extra day after your marathon. Allowing yourself 24 to 48 hours to recover before heading home lets you relax, stretch, and ease any post-race soreness, making your return journey much more pleasant.
Race Gear in Your Backpack
Always pack your race shoes, race-day outfit, and any essential running gear in your carry-on backpack. Running shoes are difficult to replace, and you must ensure they are well broken in before the race. Having your race gear with you prevents any issues with lost luggage.
3. Energy Gels and Snacks
Bring your preferred energy gels and snacks with you, following TSA rules for liquids (containers of 3.4 ounces or less, placed in a clear, quart-sized bag). Bring a couple of extra gels in case of leakage. Familiar nutrition can make a big difference during the race.
4. Comfortable Travel Attire
For a smoother flight, wear comfortable clothes and sneakers—ditch the jeans and opt for something more relaxed. Your body will thank you!
5. Manage Jet Lag Effectively
Before you travel, start adjusting your sleep schedule to the new time zone gradually. Shift your bedtime and wake-up time by an hour or two each day to align with your destination's time zone.
Once you arrive, try to stay awake until the local bedtime to help your body adjust. Natural light helps reset your internal clock. Spend time outdoors during the day to help your body adapt to the new time zone.
6. Hydration During Travel and After
Flying can be dehydrating, so drink plenty of water before, during, and after your flight. Bring an empty water bottle to fill after passing through security. Continue to hydrate well upon arrival at your destination to ensure you're in peak condition. Electrolyte packets are a great way to enhance your hydration and you can take them through TSA with no problems.
7. Move often during your flight
Sitting for prolonged periods can lead to knee pain, so make sure to get up periodically to stretch and move around. If possible, choose an aisle seat to make it easier to get up and move around the cabin frequently. This will help combat stiffness and prevent your legs from hurting after the flight. Additionally, wearing compression socks can aid circulation and reduce swelling on long flights.
8. Adjust Your Garmin to Local Time
Upon arrival, adjust your Garmin or other running watch to the local time zone. This ensures accurate timing and tracking during the race and helps you stay on schedule with your pre-race routine.
9. Visit the Race Expo Two Days Before
Try to go to the race expo on Friday if the marathon is on Sunday. You typically walk a lot at the expo, so going two days before the race gives you time to recover and rest your legs. It's also a great opportunity to pick up your race bib, purchase any last-minute gear, and familiarize yourself with the event’s logistics.
10. Prepare for the Weather
Even though you’ve checked the weather forecast for race day, conditions can change quickly. Weather can shift from cold to hot, so dressing in layers is key. Start with a moisture-wicking base layer, add a thermal layer if it’s cold, and wear a water-resistant outer layer if rain is expected.
Bring Extras: Always pack extra gear such as gloves, a hat, and a lightweight rain jacket, even if the forecast looks favorable. Many marathons have programs where they collect clothing discarded by runners during the race and donate it to charities for homeless people. So don't feel bad about leaving it behind!
11. Stick to Known Foods and Plan Meals
Stick to foods that you know work well for you, especially in the days leading up to the race. Avoid trying new foods that could upset your stomach.
Dinner Plans: Make sure you have reservations or a guaranteed place to eat the night before the race. It's crucial to eat what you always eat the night before a race, so find a place that serves that kind of food and make reservations if necessary.
Race Day Breakfast: Buy food for breakfast in advance and eat at your hotel or Airbnb. Finding a place to eat breakfast on the morning of the race can be stressful and might make you late.
12. Practice Getting to the Start Line
The day before the race, do a trial run of how to get to the start line. Familiarize yourself with public transportation routes, walking paths, or shuttle services. Check for closure time. Don’t wait until race day to figure this out – it can save you a lot of stress.
13. Rest the Day Before the Race
It can be tempting to explore a new city but try to rest the day before the race. If you’re going sightseeing, avoid long walking periods by using public transportation instead. Focus on relaxing and conserving your energy. Remember, you’re there to run a marathon, so saving your strength is crucial.
14. Put Your Name on Your Running Shirt
Write your name on your running shirt, and consider adding your country's flag as well. This simple tip can make a big difference in your race experience. Hearing spectators cheer you on by name and seeing your flag can be a huge morale booster during the marathon.
15. Post-Marathon Fun
After crossing the finish line, don’t head straight to bed—take some time to explore and sightsee instead! Staying active can help speed up your recovery and make you feel better overall. Plus, after burning so many calories, it’s important to replenish your glycogen stores. Grab your medal and enjoy some carbs while getting compliments from locals for finishing the marathon! If you’re planning to have a drink, make sure to hydrate first. Keep sipping water before, during, and after drinking to help your body recover and stay hydrated.
Running an international marathon is as much about the experience as it is about the race itself. Take time to enjoy the local culture, food, and sights (but save the heavy sightseeing for after the race). Embrace the adventure and make the most of the journey.
Safe travels and happy running!