6 Unexpected Marathon Travel Tips For Your Best Race

If you’re heading out for your first big race vacation, then you’ll want to dive in to these marathon travel tips. There are some things that will absolutely make a difference in how you feel on race day!

Do you like to travel or stay near home for races?? Would you be shocked to know I’ve never run a marathon (and rarely a half marathon) where I live?!

And I rarely run more than 1 or 2 races ever while living in a city. (Considering we’ve moved 9 times since 2008 that’s easier.) Part of what I enjoy about running is the ability to easily explore new places and that includes race day!

However, a little extra preparation is needed to ensure it’s both a great race and vacation because race travel can be stressful mentally and physically due to things like:

• Noise exposure from airplanes is a stressor to the body
• Travel stress issues… my luggage is where?!
• Being stuck in a seat for hours on end means feeling stiff or swollen feet
• Poor sleep {thanks for the flat pillows at every hotel}
• Of course the infamous dietary changes

Need some race vacation ideas? Checkout half marathons worth traveling for!

Can you fly after a marathon?

Yes, you most certainly can. There are few things you might want to do that you normally wouldn’t to help with things like stiff muscles, cramps or potential blood clots.

Many runners have started to hear about people having issues like blood clots while flying and thus this question. In fact a few years ago, AirHealth.org reported that 85 percent of air travel thrombosis victims are endurance athletes.

Here’s what Doctors say you need to know:

• Try putting your luggage in the overhead bin so you can move your feet around.
• Point and flex your feet 10-20 times every half hour
• Wear compression socks
• Get up and move during the flight (excuse me I need to pee is a fine excuse)
• Stay on top of your hydration

Remember to follow my post marathon recovery plan too!

That includes not sitting down immediately after the race, doing some legs up the wall. All the things you can to start the recovery before jumping on the plan and sitting.

All right now, let’s move on to the more exciting stuff! All the race travel tips you need to feel your best when you arrive.

Marathon Travel Tips

Use these marathon travel tips and tricks to combat some of the most common-stressors of air travel and reduce the risk of jeopardizing race performance.

#1 Over Hydrate

Well don’t really over hydrate, but drink WAY more than you think you should. If you arrive to the race already dehydrated then you’re playing catch up on ensuring your muscles feel good.

This is also going to help with fatigue.

• Aircrafts typically maintain a 20% humidity level, which is well-below the body’s required 30%.
• Since we naturally tend to drink less on the go, be extra mindful in those days before the race to carry a bottle of water with electrolytes.
• This will help flush out toxins from recycled air and maintain a balance since the low humidity can also cause a loss in sodium and electrolytes.
• Read the Ultimate Guide to Hydration for more race day tips to stay on top of it.

#2 Prevent Stomach Pain

Previously I provided 15 tips on avoiding runners trots, but air travel can add a few new wrinkles.

• Intestinal gases expand with increase in altitude, which can lead to bloating and pain. Skip any carbonated beverages or chewing gum because as both can contribute to a feeling of being bloated by increasing air in the stomach.
• Once again, water plays a pivotal role in performance. Remaining hydrated will ensure that the digestive process continues to flow smoothly and help prevent constipation.
• Bring your own race day fuel and water.
• Finally the old adage of “try nothing new” applies to food more than almost anything else surrounding your race.

#3 Get Zen

Checkout the tips for managing race day nerves as they all apply here as well. But really getting zen with travel means doing some pre-race prep to eliminate making decisions which has been shown to create fatigue!

• Do some research in advance for restaurants near your hotel for pre and post race food.
• Have a plan for when you’ll go to the expo
• Let family know in advance what times you’ll be sitting with your feet up
• Have a post race sight seeing plan, this let’s everyone know you will indeed enjoy the city
• Give your spectators a map and let them figure out how to cheer. You worry about you.
• Use the (half) marathon packing check list to ensure you don’t forget anything

Now beyond that we also need to talk about the stress of airplane noise. We know that the whole airport situation is stressful, but there’s some data that the extended noise of the plane could increase stress too.

Consider grabbing your noise canceling AirPods for the ride!

Traveling for a race this year? Tips you have to read before getting on the plane! #run Share on X

#4 Avoid Jet Lag

The International Federation of Sports Medicine has shown that a change in multiple time zones impacts performance…but you probably didn’t need a fancy study to tell you that.

Recommendations for combating jet lag:

• Exposure to bright light to simulate waking up
• Light exercise in the days before your event
• Gradually shifting sleep patterns prior to travel
• Ensure you get there at least a full day prior to the race
• Skip the beer and wine at the pasta dinner
• The Journal of Science in 2008, suggested that fasting for about 16 hours prior to a long flight may actually help to fend off jet lag by resetting hunger levels, which resets the body clock.
• I like taking this 1mg dose of melatonin the night I arrive to help with sleep

#5 Pack All the Right Things

A few other racecation tips beyond the long distance travel issues:

• Bring your own race morning breakfast
• Pack your race day gear in a carry on
• Never wear compression sleeves on a plane
• Pack a massage stick or ball!
• Consider taking some Magnesium with you to help ensure you…go

#6 Plan Your Time Wisely

Save your sightseeing for post race. It’s soooo tempting to want to get there and just go, go, go.

Which is why I usually recommend the following marathon travel timeline:

• Arrive Thursday evening
• Friday sleep in, do a little shakeout
• Friday pick up your bib, plan out your pre-race dinner
• Saturday morning run your heart out!
• Sunday slip in to those compression tights and go explore!!

Last but not least, let’s be real…you’ve traveled to some amazing new location so the biggest goal is enjoy yourself! You might just be surprised to find that when you relax, you end up having your best race ever!

Traveling for a race might bring a few oye moments, but on the whole they are so much fun. It’s absolutely worth doing some planning to enjoy the getaway.

Have more questions, let me know!

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