Top tips for the travelling athlete

I still remember the first time I travelled for a run. Butterflies were constantly fluttering around with excitement and nerves. Sure, I was used to driving an hour to the coast to run, but anything further can feel like you’re on a whole new level. There can be so much to prepare, and stress levels can push your heart rate higher than an interval session; but with a little preparation, you can arrive on the start line of your Melbourne Marathon run fresh and ready to go…no matter the distance!

These are some of my top tips my athletes and I use to prepare for marathons, half marathons and fun runs when travelling – hopefully they’re helpful for your prep!

BEFORE LEAVING

Preparation is key!

PRACTICE your race day strategy – which SiS gel or bar flavours do you prefer? How much electrolytes and water will you need to drink (trial a water belt or vest or practice aid station drinking)
Make checklists of everything you need to pack – travel, race day, nutrition
Make sure you’ve ordered all your SiS run nutrition 2 weeks before (that way you can have the flavours you want!)
Pack all your run nutrition with you – don’t rely on finding your favourite SiS products around where you are staying. Take back up too because you never know when you may need that extra energy boost 3km from the finish!
Aim to stay as close as possible to the race start (or somewhere close to easy public transport) Westin’s hotels sponsor the Marathon this year and are a great option. Their beds and bedside amenities are designed to promote sleep perfect the night before the big run. Also they offer nutritious food options for that crucial pre marathon meal!
Make a list of nearby supermarkets, convenience stores, and pharmacies in Melbourne – this helps you get familiar with the area you’re staying and what food you can access nearby. Melbourne is very diverse in culture and food, but I still recommend to scope it out a little first
Double check the temperature and climate of Melbourne. Usually around the Melbourne Marathon it’s about 18-22 degrees Celsius and mild. However Melbourne is notorious for 4 seasons in one day, so make sure you pack warm clothes, shorts, a singlet and an umbrella.

IMMUNITY

You’ve done all the hard training, you don’t want to let your race day performance down now by getting sick! Try implementing a few of my tips to keep a strong immune system.

In the week before leaving (and 1-2 weeks out from the run), make sure you’re eating LOADS of colourful fruits and vegetables. Make at least a third to half your meals full of veggies/ salad
Sip on SiS Go Hydro Immune Tablets every second or so day. I find them helpful for boosting my immunity and hydration. They contain vitamin C and iron which helps support a strong immune system
Include lots of whole grain foods, nuts and seeds, and fermented foods in your diet before you start to carbohydrate load and reduce your fibre intake (this provides prebiotics and probiotics which make up a healthy gut and supports immunity)
Aim to get 7-9 hours of sleep each night (two nights before your run is the most important!)

PERSONAL HYGIENE

It may sound like common sense, but make sure you’re following good self-hygiene and food safety practices (always washing hands before and after meals, washing fruits and veggies, disinfecting surfaces, etc.). This will help to prevent picking up any viruses when travelling.

TIPS FOR TRAVELLING SHORT DISTANCES (IN A CAR, BUS OR TRAIN)

In the week before leaving (and 1-2 weeks out from the run), make sure you’re eating LOADS of colourfull fruits and vegetables. Make at least a third to half your meals full of veggies/ salad
Sip on SiS Go Hydro Immune Tablets every second or so day. I find them helpful for boosting my immunity and hydration. They contain vitamin C and iron which helps support a strong immune system
Include lots of whole grain foods, nuts and seeds, and fermented foods in your diet before you start to carbohydrate load and reduce your fibre intake (this provides prebiotics and probiotics which make up a healthy gut and supports immunity)
Aim to get 7-9 hours of sleep each night (two nights before your run is the most important!)

TIPS FOR THE THE PLANE

Check what food is on your flight for meals before you leave. Most flights now have high quality food which is great! In particular, when flying with SriLankan Airlines you can pre-order meals: Diabetic, Gluten Free, Low fat, Lactose free, Kosher, Halal, Hindu non-vegetarian, Vegetarian Jain, Western Vegetarian, and meals with no sodium.
Vegetarian meal options are a good choice if you’re arriving the day or two before your run – usually they’re rice or pasta based
Consider taking some food on board with you, especially in case the meals aren’t nutritious or high quality – like SiS protein bars, Go Energy bars, fruit, nuts, dried fruit, popcorn.
Take all your race day gear in your carry-on. That way if your luggage gets lost, you can still run! (This includes your race nutrition – gels, go energy bars and electrolyte sachets)
Limit alcohol the day or two before flying, on your flight and 2-3 days before the run. Alcohol intake can lead to dehydration and can replace important nutrients you should be eating
Aim to drink plenty of water in the days leading up to your flight and during – to help stay hydrated and minimise constipation. I love taking my SiS Immune tablets with me when flying – it helps me keep hydrated and also supports my immune system
Limit caffeine intake on your flight, especially if you’re travelling time zones more than 2 hours difference
They say for every hour travelled across time zones, you should allow a day to adjust from jetlag. So if you’re travelling 8 hours forward or behind to get to Melbourne, aim to arrive a week before your run
Pack your own water bottle and don’t be afraid to continually ask to fill it up (just make sure it’s empty when going through international security and customs)
Remember – you don’t have to eat all the food you are given during your flight
Stretch regularly – get up to go to the loo, fill your water bottle up
When you arrive in Melbourne, make sure you get out for a walk or light jog to stretch the legs and explore the city – there’s so much to do and see.

RUN WEEK

Start to reduce your fibre intake from the Wednesday or Thursday – aim for more white foods and easily digestible carbohydrates (white bread, pasta, rice, less vegetables, fruit juices, sports drinks, lollies, jams, sponge cakes)
Stay hydrated – sip on Go Immune or Go Electrolyte and water. Limit alcohol
Stay off your feet as much as possible, but go for a few little walks or jogs to stretch out
If you’re planning on eating food out before your run, make sure you scope out one of the thousand cafes and try your pre-race meal the day or two before. That way your body knows what to expect
Triple check your start times, public transport (trams are great!) to get to the start line with enough time to spare
Don’t eat too much before your run – just something simple and comfortable for you. If you’re doing the marathon or half, you might also want to have a Go Energy gel 15 minutes before your start for an extra boost