Vacation: Staying On Track

Summer is here which means it’s vacation season. Finally, a week off from your normal routine to unplug and decompress. This much deserved break is important and healthy, however, it’s just as important to maintain your health and fitness goals. This week I’ll be away in Myrtle Beach, South Carolina and plan to still maintain my training for the New York City Marathon. Below, I included my top tips for staying on track while on vacation.

Plan runs throughout your week

If you’re a cardio junkie like me you start feeling off after a few rest days without a run. Instead of cutting running out of your routine, plan a few runs through the week that do not interfere with your vacation plans. For example, I prefer running at least three mornings of the week before I start the day. The run will fill you with energy for the day and start you on a positive note. The rest of the days can be used for rest and recovery. This balance will keep you on track with your training schedule. Running on the beach will also help strengthen muscles that you do not regularly use when running outside on concrete.

Stay balanced with your eating

In addition to running, food and drinking is also a big temptation when on vacation. These destinations often offer very appealing foods and restaurants that lead to over eating. These temptations stray you away from your normal diet throwing your week off track. Instead of totally restricting your diet, allow yourself to have a few cheat meals while you’re away. You can plan ahead of time by going for your runs on the days you plan to have larger meals. In addition to these runs, eat smaller and healthier meals on the days you plan to eat more then normal to balance out your diet. Throughout the week, you should also enjoy yourself by having a few drinks at dinner or at a bar. Try sticking to drinks that aren’t as heavy like wines and light beers. Avoid drinking the nights before you run to ensure you get the most of your exercise. Moderation is key during vacation especially with food and drinking.

Make the most of your time off

This week off is time for you to relax and decompress from the stress of your everyday life. Keeping this balance will allow you to feel good about your time off while maintaining your hard work. Reading is also great to add to your vacation schedule. There are many running books that can help you better your existing training routine for increased results. One of them that would be great for marathon training is Galloway’s Book On Running by Jeff Galloway. This is a book I’m excited to read this summer to enhance my training.


  1. VividTales July 20, 2017 / 5:57 pm

    This post and picture both reminded me of – healthy is beautiful <3 🙂 !

    • urbanmile July 20, 2017 / 6:53 pm

      Thank you!

  2. Roy McCarthy July 25, 2017 / 7:04 am

    Good advice. Also, a morning run or jog is a great way to get your bearings in a new place. But best timed to avoid the commuter rush if you’re in a new city.

    • urbanmile July 27, 2017 / 1:34 am

      Thank you!

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