A Little Creativity and a Lot of Flexibility Will Keep You on Track
My two great passions in life are travel and running. An ideal holiday for me includes running in an exotic location, or better yet, the chance to compete in a running or multi-sport event in another state or country. Often, though, I struggle to successfully combine these two activities. A carefully planned training program can easily be derailed by a vacation (who has time to run when there are sights to be seen, bargains to be haggled for, and beaches to lie on?). Business trips usually include back-to-back meetings, workshops, and conferences, with barely time to eat, let alone go for a run.

Even when my travel is related to running, problems abound with long flights, time-zone changes, and unfamiliar weather conditions. I would like to say I have all the answers to these issues; alas, no. But I can offer what I have learned from my own experiences and those of my fellow running travelers.

How to Stay Motivated While Vacationing

Motivation can be a challenge in the best of times. When I'm on a trip, the demands and distractions of travel can easily become more compelling than the desire to lace up my running shoes. If you have experienced this dilemma, here are a few ideas to try next time you're on the road.

1. Set a Goal

Fill out an entry form before you leave for a hometown event that coincides with your return. There is nothing like the challenge and commitment of an event to keep you on track with your running. On an extended holiday a few years ago, I started off with good intentions and managed to include regular training runs in my itinerary. But soon, running had all but disappeared from my schedule. A well-timed e-mail from my sister asking me to sign up for an event the weekend after my return was enough to make me dust off my running shoes and start training again. (A bit of sibling rivalry helped, too!)

2. Incorporate an event into your itinerary

On my checklist for holiday planning, along with "make hotel reservations" and "book flights," is "check events." A quick search of the Internet soon pinpoints races that coincide with my itinerary. If I am tempted to pull back on my training, the knowledge that I must be ready for an event keeps me on track. For US travelers, the best source is The Running Network (www.runningnetwork.com), which has a searchable national calendar of events that cover all aspects of the sport.

3. Be flexible

Accept that your training will have to adapt to your new routine (or lack of one) during your travels. When I am at home, you couldn't pay me enough to run before breakfast; it's just not me. But when I'm traveling, it can sometimes be my only opportunity to fit in a run, and these early sessions have provided some of my most rewarding travel and running experiences. When in China a few years ago, I would jog down to a local park at 6:00 am for a light workout. As I ran and stretched, I was able to enjoy the amazing sight of the locals partaking in their own exercise programs, ranging from Tai Chi to sword dancing to classical ballroom dance. By watching several elderly gentlemen doing Tai Chi, I was able to learn some great new stretches.

4. Be creative and inventive

Embrace the difference in your situation and enjoy the challenge of finding new ways to train. When my buddy Robert Hamilton- Jones of Australia was faced with temperatures of -30 degrees Celsius during a visit to Russia, running outside was not an option. This determined runner simply hit the stairs, becoming familiar with the 10 flights in his hotel. For me, an adventure tour through Canada and Alaska left little time to run during the day, but the long hours of daylight allowed me to train safely as late as 1:00 am.

5. Pack your training log

Peter Ciaccia, NYRR's (New York Road Runners) membership manager and financial analyst, packs his log along with his running gear whenever he hits the road. "Having the logbook helps keep me focused on my daily workouts," explained Ciaccia, who recently ran the London Marathon, "and my weekly mileage remains consistent."

6. Seek out new running partners

There is nothing like company for motivation. NYRR member Marie Wickham of Manhatten, who travels frequently on business, enjoys running with Hash House Harrier groups on her forays. These running clubs can be found everywhere from London to Bangkok. Peter Trunfio of the New York City Hash House Harriers suggests you check the Global Trash site at www.gthhh.com for contact information and details on clubs located in your destination city. There is no membership requirement, and visitors are welcome to join training sessions and other events. The best plan of action is to send an e-mail message to the club a week prior to your arrival by way of introduction, to confirm the details of the run, and inquire about local running etiquette. (In some places, for example, women-and sometimes men-are advised not to run in shorts out of respect for local customs.)

Business Travel
Business travel is generally hectic and exhausting. As much as possible, follow the suggestions above to maintain motivation, and try those listed below to meet the challenge of fitting in your training.

1. Check out the hotel pool and/or gym

These are useful alternatives when your only free time is late at night and heading out alone along unknown streets is not recommended. In some cities it is too dangerous or too polluted to run outdoors at any hour. In these situations, a better option is the treadmill or exercise bike in the hotel gym. If you remembered to pack your swimsuit you can jump in the pool for a bit of pool running.

2. Chat with the concierge

Besides having extra safety pins for your race number should you forget to pack some, the concierge might also know a thing or two about running. I once inquired about local running options while staying at a hotel in Sydney, Australia. The concierge promptly produced a map of suggested runs that included a choice of picturesque courses, rated from a short, flat, beginner's course up to a challenging up-and-down route for experienced athletes.

3. Ask the locals

Even non-runners will know the best parks and trails for runners. In my hometown of Melbourne, Australia, everyone knows to send runners and walkers to "The Tan," a path around our Royal Botanical Gardens, which is the best place in town to walk or run.

Trips With Family and Children
This is a tough one. Non-running spouses and kids tend to be less than enthusiastic if your running plans interfere with their choices of holiday activities. These suggestions from some running partners and parents may help.

1. Negotiate time for running

Be up front about your running plans. Your family may assume that a holiday from work and school also means a holiday from running. They are likely to be more accommodating if they know at the outset when, how often, and how far you would like to run.

2. Cross train

This option is particularly suited to families of non-runners because it can include everyone. Instead of running, plan a family walk through parks and gardens, rent bicycles, or treat the kids to an activity they have never tried before, such as in- line skating, ice skating, or rock climbing.

3. Play running games with your kids

No one is too old for tag! Your kids will never know you're actually getting in an inventive tempo session.

Most importantly when on the road, relax and enjoy yourself, whether you stick to your planned running schedule or not. One of the great benefits of travel is taking a break from your routine. This is good for the mind, good for the soul, and definitely good for the legs.

Packing
1. Keep your running shoes in your carry-on bag; if your checked in baggage is lost or delayed you'll still have your most important running accessory.
2. Stay hydrated on your flight by stashing a bottle or two of water in your carry-on bag.
3. Pack your logbook along with your running gear.
4. Bring a variety of running clothes to be prepared for changes in the weather.

Road Trips
1. On car trips, keep your running shoes within easy reach-such as under the front seat--so that when a picturesque rest stop appears, you can fit in a quick and refreshing run. At the very least, stop every few hours to stretch.
2. When running on the beach, stretch beforehand to prepare for running on shifting and sloping sand.
3. When running in rural areas, be aware that drivers probably don't expect to see runners on the road. Run facing traffic, wear bright or reflective clothing, and be mindful of road conditions (narrow lanes, no shoulder, etc.) If possible, run with a partner (single file) for safety purposes.

Susan Miles is a communication specialist from Melbourne Australia, currently located in Chiba, Japan.