Tips For Travelling Abroad For A Race

Earlier this year I shared my tips for making your first race day experience go smoothly, however what about preparing for a race a little further away from home? One of the many wonderful things about running is that it’s something you can do wherever you are, and these days more and more runners are taking advantage of the opportunity to race abroad. Regular readers know that I’ve now run the Paris marathon 5 times (4 of those in consecutive years) and have become used to racing 5ks during my summer trip to Florida. Not only does racing abroad offer a fantastic way to see a new place, but it can also form the basis of a holiday or short break. Ideal!

But just as racing closer to home needs a bit of advance preparation, travelling abroad for a race brings with it a few additional steps to make sure that everything goes smoothly. Based on my own experiences, here are some tips to make sure you have an enjoyable time:

1. Check if there are any additional requirements in order to race. In some countries, including France, runners must provide a medical certificate signed by their doctor before they are allowed to race. Perhaps you’re travelling even further afield and need to check visa or health requirements. Taking care of such things in good time means you can relax in the lead up to your trip.

 

2. Confirm all bookings such as flights and hotels. Print out anything you need such as booking references, boarding passes and race entries and pack them in your carry-on along with other essentials like your passport (and while you’re at it, check your passport is still valid – you don’t want an emergency trip to the passport office when you should be on your flight!)

 

3. Remember travel insurance and any health requirements such as an EHIC card.

 

4. Make sure you have all the usual travel essentials – guide book, travel adaptor, phone charger, currency – as well as race-specific ones like your race pack or any other details you’ve been sent. If you have to visit an expo to collect your race pack, make sure you know how to get there and what you will need in order to collect your pack – some races require a confirmation document and/or photo ID.

5. Check the weather forecast and plan the kit you are going to need. Make sure you have a couple of options in case that forecast changes. Remember not to wear anything new, and make sure you have something to keep you warm/dry before the race as well as something to put on afterwards if you have a bit of a journey back to your hotel. If you’re going somewhere warm, make sure you pack your sunscreen otherwise you’ll have “interesting” tan lines to show off! I ALWAYS pack my race day kit in my carry-on so I know I have all my essentials safely by my side. If you’re travelling for a marathon, I recommend compression socks or leggings for the day after, especially if you’ll be flying, as they always help my legs to recover.

6. Think about food. Ok, I know as runners we’re always thinking about food, but what I mean is to think about what you’re going to eat before the race. If you have a meal you always like to have e.g. porridge, it may be best to bring your own in case your hotel doesn’t have what you need. Likewise, you may not be able to buy your preferred race fuel (gels, drinks, etc) at your destination, so pack whatever you need. I usually carry a few snacks for the flight as well, since you never know what food options there will be on a travelling day.

 

7. If you’re taking any tech like a running watch or smartphone, make sure you have any chargers you might need (and the appropriate adaptor to plug them in!)

 

8. Pack a few first aid essentials like blister plasters and painkillers in case you need them after the race. It’s not a bad idea to have some safety pins for your race number either, just in case!

 

9. Be sensible ahead of race day. It’s easy to notch up 10+ miles simply walking around a big city and ideally you want to turn up at the start line with reasonably fresh legs. That said, if you have the chance then it’s worth checking out the start and finish areas to make sure you know your travel arrangements for race day.

10. The night before your race, do exactly as you would at home – read over your race pack, lay out everything you need and try to get a good night’s sleep. And make sure you eat well – I wouldn’t be trying any unusual or spicy foods the day before. Stick to something familiar and save the local delicacy for your post-race celebration!

A little planning will help remove some of the stress that can come with travelling and you will be able to relax, get the most out of your trip and, crucially, enjoy your race.

Have a great racecation!

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Preparing For Your First Ever Race

There’s been a lot of talk around here about marathons lately, and while I’ll always find them a big deal, I’m conscious that some of my readers are at a very different stage in their running journey and might be turning their attention to racing for the first time. Perhaps it’s a charity 5k (mine was), perhaps a local 10k, or perhaps you’re going all-out and running a half or full marathon. Whatever you’re preparing for, I thought I would share some tips to help make your race day as smooth as possible.

Your first ever race is bound to bring with it both excitement and nerves. You’ve spent weeks putting in the miles to get your body prepared, but in order to vanquish any pre-races stress and prepare your mind, it’s worth taking a bit of extra time to plan the details which will see you to the start line relaxed and ready to enjoy the experience. Here’s what I suggest:

1. Read your race pack…then read it again! Make sure you’re quite clear on all the arrangements, from transport and parking to the facilities along the route. Check directions, double-check the start time and remember to check the finish line instructions too, including what you can expect to receive (medal, T-shirt, banana, etc) so you don’t miss out on any well-earned treats.

2. Sleep is always good, but in the days before a race getting plenty of rest will help you to feel energised on the big day. I often find it hard to sleep the night before longer races, but if I’ve slept well in the preceding days then I know I’ll be ok.

 

3. Eat well. The night before a race is probably not the time to have a spicy curry or try something new which might see you racing for the loo mid-race! Best to stick to whatever has worked well for you in training. And remember to stay hydrated too!

4. Lay out your race kit the night before. Check the weather forecast but be ready for any eventuality – layers can be easily added or removed when needed. Stick with tried and tested kit that has worked for you in training and avoid anything new as a race is not the time you want to find out that your trainers rub or your shorts chafe! Make sure you have your race number and/or timing chip and it’s worth packing a bin bag or old top to provide an extra layer when you’re waiting to start which can be thrown away when you’re ready to run (I buy cheap disposable ponchos for this and keep them in my race bag). Remember essentials like safety pins, gels and water bottle. I’d pack some extra tissues too – those portable toilets can run out of paper quickly at a busy race! And speaking of portable toilets, I usually keep some hand sanitiser in my race bag too.

5. Check your tech. If you plan to use a running watch, make sure it’s charged up and set as you want it. If you like to run with music (and it’s allowed at your race), create your playlist and charge up your phone/mp3 player. Remember to pack your earphones (fully charged if, like me, you like wireless ones!).

 

6. Plan for afterwards. Just because you’re finished running, it doesn’t mean your day is over. I usually pack a bag with a change of clothes (including spare socks!) or some warm layers, a snack and some extra water, especially if I have a longish journey home. If you are meeting supporters after the race, make sure you plan where to meet them, as finish areas can be crowded. Many races have designated meeting points so agree on yours before the race and you’ll appreciate it afterwards when you’re tired.

7. Arrive early. If you’re anything like me you’ll feel much more relaxed if you’re there in plenty of time – nobody wants to add an extra couple of kilometres to their race with a last-minute sprint to the start line!

 

8. Use the loos! The queues can get very long very quickly, so make a trip to the toilet your first port of call, especially if you’ve been hydrating en route. If it’s a busy race and the queues are long, get straight back in the queue when you come out – by the time you get to the front you’ll probably want to go again anyway.

9. Remember to soak up the atmosphere. You may be feeling nervous, but this is supposed to be a fun experience and you want to have positive memories of your first race. I was on edge before mine, but lots of people reassured me and gave me encouragement, which helped me to enjoy the event. Breathe deeply, keep calm, and remember why you signed up in the first place.

Finishing my first 10k

10. When the starting gun goes off, reign in the pace. It’s easy to get carried away and go out too fast, but better to save that energy for later on – a sprint finish is far more impressive than a sprint start!

There’s no other feeling like crossing the finish line for the first time, so if your first race is approaching, remember that this is an experience to enjoy. Taking the time to plan the details will not only help you to get the most out of your day, but to finish with a smile on your face ready to sign up to your next event.

Happy racing!
The Running Princess

Staying Safe on Winter Runs

Every year, winter seems to sneak up on me. One minute I’m happily running around in my shorts and vest squeezing every last minute of enjoyment out of the (comparatively) milder weather and lighter evenings, the next the temperatures plummet, the air gets crisp and all running seems to take place in the dark/rain/high winds/all of the above! It would be incredibly tempting to put the running shoes away and curl up in front of Netflix until things improve, but training through those tough winter months makes us stronger and ready to run well through the spring and summer. And with a few tweaks to things like our routes and kit, we can keep on running through most of what Mother Nature throws at us.

So how do we make sure that we can run safely and happily through the winter? Last year I posted my tips for winter running, and having experienced everything from snow and ice to high winds and driving rain this week, now seems as good a time as any to revisit them!

 

Make sure someone knows where you’re going and how long you’ll be
If you’re planning to run alone, then it’s useful to have some back-up. It’s a good idea to let someone know the route you plan to take and how long you expect to be, that way if you’re not back at the expected time they can check you’re ok. I always tell Steve what route I’m planning to run and make sure he knows when I’m heading out. Some running apps even allow others to track where you are. Which brings me to…

Carry ID and a phone
Whenever I head out for a run or cycle I wear an ID band with emergency contact information on it. I use a Road ID band (which also has a smartphone app) and also have a parkrun barcode band which has emergency contact details on it too. There are various companies which make similar products/apps and the Health Kit app in Apple’s iOS includes the option to store emergency contact information as well as relevant medical history which can be accessed even if you have a passcode on your phone. At any rate, I always take my phone out with me. I rarely use it other than to take photos (mainly selfies and scenery!), but if I feel unsafe or something happens that means I need to be picked up, then I’d rather carry it with me than regret not having it. Keep your phone in an armband or small waist pouch and you’ll not even notice it’s there. If you’re particularly concerned, then carry a personal alarm as well and know how to use it.

Plan a safe route
On dark evenings it’s best to stick to well-populated and lit streets so there will be plenty of other people around. Some of my favourite routes are not lit so I can only use them in the summer or at weekends when I can run in daylight. It does limit my routes a little, but I feel much safer running in populated areas when its dark, and safety is the most important thing. I would also recommend having some variety in your routes and the times that you head out so there is no obvious pattern by which anyone can track your movements. It may not be the most exciting run you ever had, but I’d rather be safe than take a risk.

Be seen
Even if you’re running on pavements and in well-lit areas, it still pays to be visible to others. In daytime or low light, bright colours are best but in the dark there’s no substitute for high-vis. These days, high-vis kit has evolved beyond the bright yellows and pinks which can be seen from space to also include (often darker) kit with reflective panels which light up brightly when headlights hit them (you can check how effective these are by taking a photo with the camera flash on). There are also many more items with high-vis or reflective strips on them now so it’s not just jackets or tops, but also tights, hats, gloves, bags and even shoes. You could even include a head torch or other running lights which blink or flash and can be attached to various parts of your kit (it’s best if they are on parts of you that will be moving such as arms, legs and feet). You may feel a bit like a mobile Christmas tree, but at least you will be seen, especially if you are running on the road!

Be aware of your surroundings
It’s always a good idea to know what’s happening around you when you’re running, but even more so when it’s dark. Consider leaving the music at home so you can hear properly (I just have my earphones in one ear and keep the volume low) and watch out for cars, bikes and other pedestrians. Some road users may not be as visible as you so it pays to stay alert. Things look different in the dark (remember when the shadows in your bedroom looked like monsters when you were a kid?) so pay attention to the surface you’re running on too in case of potholes or uneven sections. If you’re running on the road, be sure to run facing the oncoming traffic so that not only can drivers see you, but you can see the vehicles coming towards you and move aside if necessary.

Run with others
You may feel happier running with someone else, whether that’s a partner, friend or a group such as a running club. Apart from there being safety in numbers, having a commitment to run with someone else means it’s much more likely that you’ll stick to your plans. It’s all too easy to come home and succumb to the lure of the sofa or the tv, especially when it’s dark/cold/wet/windy, but I promise you’ll feel much better for going out for a run. Even now I often dread going out for an evening run in the winter, but have NEVER regretted heading out the door, even in the worst conditions, so get out there and reap the benefits!

Wear suitable kit
Crucial to enjoying a run at this time of year is getting your kit right. It’s unlikely that you’ll be heading out in shorts and a vest, but you may not necessarily need to bundle up like you’re heading off on an expedition to the Arctic! Remember that once you’re moving you’ll warm up quickly, so it’s best to layer up. Layers are much more effective at trapping heat on cold days and if you get too warm you can always remove a layer. My staple winter kit is long tights (compression for the super-long runs), a base layer and top layer, all made of wicking fabric to move moisture away from my skin and stop me getting cold. A running jacket can be good too, but make sure it’s right for the conditions – if it’s raining, a waterproof jacket will be your best friend (trust me on this one!) and if it’s blowing a gale (and in Scotland you always seem to be running into the wind regardless of which direction you are headed in!) then something windproof is good. Jackets can also be super-lightweight for days where it’s damp but not cold, or a bit thicker for those colder runs. In addition, I have some favourite accessories such as a fleece headband to keep my ears warm and a hat for much colder days. A cap can be good to keep rain off my face and I never head out in winter without my gloves (I have lightweight ones and thicker ones for the coldest days). Your extremities (hands and feet) are the most important things to keep warm, and after a particularly wet long run a couple of years ago I invested in some waterproof socks and gloves to make sure my feet stay dry and I can still use my hands to unlock the front door when I get home! No matter how toasty and warm the rest of you is, if your hands and feet get cold, you’re in for a miserable time so do whatever you can to keep warm and dry.

Ready for either a cold weather run or to assist Dick Turpin rob the stage!

So whatever the weather this winter, hopefully running outside should remain an option. For me, the dreadtreadmill is a last resort if it’s just far too slippy to run safely or so windy that I can barely stand upright let alone move in a forward direction. Get out there now, and enjoy running strongly come the spring.

What are your top tips for winter running?
Any winter kit recommendations?

Winter Running

Time is a funny old thing. It barely seems like any time at all since I was out pounding the pavements in gale force winds and driving rain whilst training for the Paris marathon, yet here I am once more digging out the winter kit to begin that process all over again. Perhaps it’s because the injury I suffered this year meant that I missed out on all those lovely summer runs in shorts and a vest – you know, the ones that seem like a really good way to enjoy the weather but inevitably result in you over-heating and arriving home a bright red, dripping, sweaty mess? Sadly, my running shorts stayed firmly in the cupboard this year but finally, FINALLY I can run again! If you’ve been following the whole saga then you know how tentatively I’ve returned to donning my running shoes, but at long last I’m running pain-free and feeling strong for a gradual (and sensible) increase in my training. I’m overjoyed to be getting out there again, but not quite so thrilled to find myself tied to heading out on dark, blustery evenings once more.

I’m certainly no fair-weather runner as last winter’s training proves, but often people stop running when the clocks go back, or head inside to the treadmill instead. But darkness doesn’t mean running outside has to stop, it simply means a few sensible adjustments have to be made so you can keep safe and keep running. I’d much rather be outside running than stuck on a treadmill, and I know the changing conditions will make me a stronger runner, so here are my top tips for running safely in the winter months:

Make sure someone knows where you’re going and how long you’ll be
If you’re planning to run alone, then it’s useful to have some back-up. It’s a good idea to let someone know the route you plan to take and how long you expect to be, that way if you’re not back at the expected time they can check you’re ok. I always tell Steve what route I’m planning to run and make sure he knows when I’m heading out. Some running apps even allow others to track where you are. Which brings me to…

Carry ID and a phone
Whenever I head out for a run or cycle I wear an ID band with emergency contact information on it. There are various companies which make such products and the new Health Kit app in Apple’s iOS8 also has the option to store emergency contact information as well as relevant medical history which can be accessed even if you have a passcode on your phone. At any rate, I always take my phone out with me. I rarely use it other than to take photos, but if I feel unsafe or something happens that means I need to be picked up, then I’d rather carry it with me than regret not having it. Keep your phone in an armband or small waist pouch and you’ll not even notice it’s there. If you’re particularly concerned, then carry a personal alarm as well and know how to use it.

Plan a safe route
On dark evenings it’s best to stick to well-populated and lit streets so there will be plenty of other people around. Some of my favourite routes are not lit so I can only use them in the summer or at weekends when I can run in daylight. It does limit my routes a little, but I feel much safer running in populated areas when its dark, and safety is the most important thing. I would also recommend having some variety in your routes and the times that you head out so there is no obvious pattern by which anyone can track your movements.

Be seen
Even if you’re running on pavements and in well-lit areas, it still pays to be visible to others. In daytime or low light, bright colours are best but in the dark there’s no substitute for high-vis. These days, high-vis kit has evolved beyond the bright yellows and pinks which can be seen from space to also include (often darker) kit with reflective panels which light up brightly when headlights hit them (you can check how effective these are by taking a photo with the camera flash on). There are also many more items with high-vis or reflective strips on them now so it’s not just jackets or tops, but also tights, hats, gloves, bags and even shoes. You could even include a head torch or other running lights which blink or flash and can be attached to various parts of your kit (it’s best if they are on parts of you that will be moving such as arms, legs and feet). You may feel a bit like a mobile Christmas tree, but at least you will be seen, especially if you are running on the road!

Be aware of your surroundings
It’s always a good idea to know what’s happening around you when you’re running, but even more so when it’s dark. Consider leaving the music at home so you can hear properly (I just have my earphones in one ear and keep the volume low) and watch out for cars, bikes and other pedestrians. Some road users may not be as visible as you so it pays to stay alert. Things look different in the dark (remember when the shadows in your bedroom looked like monsters when you were a kid?) so pay attention to the surface you’re running on too in case of potholes or uneven sections. If you’re running on the road, be sure to run facing the oncoming traffic so that not only can drivers see you, but you can see the vehicles coming towards you and move aside if necessary.

Run with others
You may feel happier running with someone else, whether that’s a partner, friend or a group such as a running club. Apart from there being safety in numbers, having a commitment to run with someone else means it’s much more likely that you’ll stick to your plans. It’s all too easy to come home and succumb to the lure of the sofa or the tv, especially when it’s dark/cold/wet/windy, but I promise you’ll feel much better for going out for a run. Even now I often dread going out for an evening run in the winter, but have NEVER regretted heading out the door, even in the worst conditions, so get out there and this could be you:

Wear suitable kit
Crucial to enjoying a run at this time of year is getting your kit right. It’s unlikely that you’ll be heading out in shorts and a vest, but you may not necessarily need to bundle up like you’re heading off on an expedition to the Arctic! Remember that once you’re moving you’ll warm up quickly, so it’s best to layer up. Layers are much more effective at trapping heat on cold days and if you get too warm you can always remove a layer. My staple winter kit is long tights (compression for the super-long runs), a base layer and top layer, all made of wicking fabric to move moisture away from my skin and stop me getting cold. A running jacket can be good too, but make sure it’s right for the conditions – if it’s raining, a waterproof jacket will be your best friend (trust me on this one!) and if it’s blowing a gale (and in Scotland you always seem to be running into the wind regardless of which direction you are headed in!) then something windproof is good. Jackets can also be super-lightweight for days where it’s damp but not cold, or a bit thicker for those colder runs. In addition, I have some favourite accessories such as a fleece headband to keep my ears warm and a hat for much colder days. A cap can be good to keep rain off my face and I never head out in winter without my gloves (I have lightweight ones and thicker ones for the coldest days). Your extremities (hands and feet) are the most important things to keep warm, and after a particularly wet long run last winter, I’ll be investing in some waterproof socks and gloves to make sure I can still use my hands to unlock the front door when I get home! No matter how toasty and warm the rest of you is, if your hands and feet get cold, you’re in for a miserable time so do whatever you can to keep warm and dry.

So with a bit of common sense, you should be able to keep up your running throughout the winter months, after all, “winter miles make summer smiles”. And who knows, if you’re good you might even be rewarded with some lovely new running kit from Santa 🙂

Do you keep running throughout the winter or do your fitness habits change?
Do you have any other tips to share?