Run Outside More During Overseas Business Travel [guide]

Learn the techniques and tools needed to run more often during an international business trip from a fellow road warrior. Preparation is everything is you want to squeeze a run into the packed schedule of modern business travel – but it’s absolutely worth it!

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Qualification to write an article on increasing your running during international business travel

Between military, business, and personal trips, I’ve run in over 20 different countries. Through those trips, I’ve honed my preparation and kit to enable my ability to get a run in new places. I recently took a trip to Europe and tested the below equipment and techniques.

Why run outdoors during business trips?

Beat jet lag

In my opinion, jet lag (or the significant change in time zones due to travel) is one of the worst parts about international travel. While it sucks ever single time, the good news is that exercise can help reset your body’s clock. This change can occur through the release of hormones and other chemicals during exercise. Additionally, if you run outside, your eyes will take in good natural light, which can also help adjust to a new time zone.

Maintain your regular fitness

Running (indoors or outdoors) is a wonderful way to maintain your fitness program. Additionally, since it requires very little specialized equipment, it’s quite good for getting some exercise in while traveling. I use my Whoop 4.0 app to monitor my Strain Score (essentially physical effort) and notice that during travel it’s easy to see a drop in workouts. Adding a run into a business travel week really helps my program stay on track (especially when the hotel gym is limited).

Amazing way to see a new place

Visiting a new place or city can expose you to many historical or cultural sites. If you take a morning or evening run, you can expand the bubble that is walkable or just get to a new part of a city. Running through a new place is one of my favorite ways to tour, but it does require a bit of preparation (more on that below).

Keep burn out at bay

Burnout is an ugly reality for many knowledge workers, which can be amplified by business travel. The good news is that the American Medical Association recommends taking actions like taking control of your schedule and finding meaning outside of work – both of which can be accomplished by running outside!

Wonderful way to get to know co-workers

If you are traveling with coworkers during your trip, running together can be a wonderful way to deepen relationships. I can think of many trips in the military, consulting, and private equity where a short run together on a business trip really cemented a relationship. It’s worth noting that you should plan for an “easy run” together when running for the first time. Nobody wants to be absolutely crushed by a coworker and any amount of running is better than nothing.

Counter balance increased caloric intake

It’s no secret that our diet is generally impacted negatively during travel. Between not having our usual cooking equipment to eating out more to difficulty buying fresh foods, we need to plan for poorer nutrition. Not only is the food we eat generally a bit unhealthier, we also tend to take in more calories. Unchecked, this additional caloric intake can lead to weight gain. This is where running comes in. Running is one of the most efficient calorie burning exercises (though there is some debate about this), so you can burn alot with a decently short run.

What makes running outdoors difficult during international work travel?

Need to pack everything in a carry-on suitcase

Everyone I know who travels regularly for work carries on (myself included). This need to fit everything in a single suitcase can become an excuse not to pack workout clothing. I would call this a lack of imagination or drive. I just finished a three week trip, living out of a carryon and a backpack, and had enough room for two sets of workout clothes and a dedicated pair of running shoes. There is a zero percent change that you’ll go running if you don’t have shoes and clothes, so figure out a way to pack some!

Also, running obviously gets you sweaty. If you won’t be doing laundry before returning home, there are a couple of strategies to deal with your dirty workout clothes:

• Put them in the disposable laundry bag from the hotel
• Use a separated portion of your suitcase
• Pack a bag that can separate your sweaty clothing
• Let your clothes hang in your hotel room to dry out

Unfamiliar city / place

The next hardest impediment is lack of information about the city or hotel situation that you’re traveling to. Many of us have our favorite running routes at home – but going to an unfamiliar city (especially where hotels tend to be zoned away from recreational activities) can be difficult. I don’t blame people for not wanting to run on busy roads or through areas that don’t seem safe.

To fix this, I use Strava’s segment finder tool to look where locals run (more on how to do that below).

Language barriers to get answers

Working on an abnormal schedule

Packable tools to enable running during travel

• Running clothes – it’s hard (and likely illegal) to run without clothes, so start with packing your usual running shorts, shirt, socks, and shoes (+ sports bra for the ladies). This is an area of incredible variability in preferences and style – so I won’t recommend specific models. But pack your workout clothes so you have a chance at working out!
• Zero drop running shoes – running shoes are the first place where you can save some space by optimizing your travel gear vs what you use at home. I’ve been using the Merrell Trail Glove running shoes because I like how they run, they weight nothing, and take up very little space in my bag. Note that the above shoes are ‘barefoot’ shoes that don’t have a ton of padding. You can also use regular running shoes but will take up a bit more room.
• Collapsible water bottle – If you plan on running a long way, packing a collapsible water bottle can be a game changer. The HydraPak 750ml pictured in the photo is an older model, but I’ll likely upgrade to the modern HydraPak 500 ml model.
• Sun screen – it’s important to protect your skin while running outdoors. And I use the Neutrogena Ultra Sheer sun block while running at home and on the road. This packaging is 3.0 oz, so you won’t have issues with TSA.
• Headband
• Sunglasses
• Nutrition (pre, during and post run)
  • Nuun tablets to make electrolyte drink
  • Gu packets
  • Protein bar for recovery after the run
• Massage ball
• Headphones
• Whoop Charger
• Flashlight or headlamp (not pictured) – If you’re traveling during the darker / colder months of the year, a headlamp can increase your safety. I’m a big fan of the Black Diamond Storm 450 headlamp for it’s bright light and easy use.

Preparation to find great (and safe) places to run in new cities

Pick your hotel location based on proximity to running trails

A quick Google Maps look at your potential hotel can tell you alot about the area surrounding a potential hotel. I generally look for what surrounds the hotel (is it in a “hotel district” off a highway or is it in a business park?). I also look for information about trails or parks that are near the hotel.

If a hotel looks like it won’t support outdoors running, I’ll use our corporate travel tool to look for other options. Additionally, I try to minimize my distance from the hotel to the meeting / headquarters to reduce the amount of travel time. This increases the time I have available to get a morning workout in as well as being able to get to sleep at a reasonable hour (maximize that recovery).

Also, if you are repeatedly traveling to the same location, you’ll have the opportunity to apply your learnings from previous trips. I often see a hotel during a workout or while traveling that makes more sense than my initial trip – and will start staying there instead on future trips.

Use Strava to scout out routes that others use

Next, I use the Strava app to look for ‘segments’ that locals have established on the app. Strava describes segments as a “portion of road or trail where created by members where athletes can compare times.” To me, this indicates that locals tend to run or cycle in this area and I should also consider running there.

To find local segments:

Open the Strava App

Click on the ‘Maps’ icon

It’s at the bottom left of your phone screen

Select Segments in the drop down menu

It’s default setting is “Routes,” which is a premium feature that you’ll need to pay for

Ask the front desk of your hotel

This is a simple tip, but it can save you a ton of time. Just ask the front desk (or concierge) of your hotel about where they would recommend you run around your hotel. Some hotels even have pre-printed maps that can guide you (which is especially helpful if you don’t have an international phone plan).

Do some internet research

Look for areas where you see other runners

Block time on your calendar

Tips for increasing safety during runs in new cities

Run during daylight hours

Research where you’ll run

Don’t run alone

Bring your phone, transit card, and hotel key

Consider losing or reducing your use of headphones to increase awareness and decrease your image

When in doubt – jump on the treadmill

FAQ on running internationally