Lisa asks: I am training for my first half marathon, but I’m going on a cruise in a few weeks and wondering how to handle my running. I usually run three days a week with a long run on Saturday. I’m supposed to run nine miles—my longest run yet—while I’m gone. What should I do?
First, don’t stress! Training plans and mileage can be adapted to fit in with your life, even when on vacation.
Running while on a cruise can often be very convenient because most ships have a running track somewhere on the ship. Check it out as soon as you board (or check online beforehand). If there is a track, look for a sign that tells you how many laps equal one mile and what hours it is open for use. Some tracks have restricted hours, some do not.
And there is always the treadmill in the ship’s gym, too. Between the track and the treadmill, you should be able to stick to your training plan and do your miles as usual right on the ship.
But it does not take a ship to make many runners worried about losing their fitness while on vacation. If you are concerned that vacation plans might interfere with your planned runs, another option is to examine your training schedule and see if it’s possible to move up your long run and do it before you leave. If you feel in shape for a harder workout, do it before you leave and then do two or three shorter runs while on vacation to keep a base.
Or, if it’s not possible to do it before you leave, make plans to do it when you return from your trip. Again, even two or three shorter training runs during your trip to maintain your fitness level and you will be ready to resume your training when you return.
My personal favorite vacation prep plan is to increase weekly mileage for several weeks prior to a vacation and to do the longest run possible the day before leaving. Don’t increase your weekly mileage too dramatically; rather, stick to the general rule of increasing weekly volume by 10 to 20 percent so you don’t ramp up too much and risk injury.
By increasing weekly mileage for a couple of weeks beforehand, you will be ready for a “cut back” week while on vacation. A cut back week means a drop in mileage, so while on vacation you only need to do a couple of shorter runs.
This reduces any training pressure you may feel while on vacation and allows you to relax, enjoy your trip and your running. A win-win!
Susan Paul has coached more than 2,000 runners and is an exercise physiologist and program director for the Orlando Track Shack Foundation. For more information, visit www.trackshack.com.
