Fly Smart, Run Strong: 7 Travel Tips for Marathoners

Training for months is one thing. Showing up in a different country, navigating airports, new foods, and a time-zone shift, all before running 26.2 miles? That’s another race entirely.

✈️ Arrive Early (If You Can)

Rule #1: the farther you fly, the earlier you should arrive.

• 3–4 days before the race is ideal if you’re crossing multiple time zones. This gives your body time to adjust not just to the clock, but also to the all-important bathroom schedule. (Trust me, you don’t want surprises at mile 3.)
• Avoid overdoing the sightseeing in those final days. You don’t want to rack up 20,000 steps on your watch the day before the race.
• Plan to hit the Expo as soon as it opens to avoid the worst lines, those long shuffles through crowded halls can zap your legs right when you need them fresh.

☀️ Reset with Sunlight

Your best free tool to beat jet lag? The sun

• Get outside in the morning once you land to help your body sync up with the new clock.
• If you’re flying east (like from the U.S. to Europe), morning sunlight is especially powerful to push your body into “local time.”

🥗 Eat on Local Time

One sneaky trick? Start adjusting your meal schedule a day or two before you fly.

• Once you arrive, eat at local meal times even if you’re not super hungry. It helps reset your body clock faster.
• Stick to foods your stomach already knows the week of the race. Save the adventurous eats for the post-race celebration!

😴 Nap Smart

The travel + expo + sightseeing combo is tempting, but resist long naps.

• If you really need one, keep it short (20–30 minutes) so you can sleep at night.
• Use your hotel blackout curtains and earplugs to protect your nighttime rest.

👟 Shakeout Runs & Gentle Movement

Nothing helps like moving your body.

• A light shakeout jog or walk after landing helps flush out stiffness and tells your body “we’re awake now.”
• Keep it short. Think 20–30 minutes, not a secret tempo run. Save the big effort for race day.

🧳 Pack Like a Pro

Every seasoned marathon traveler has a story of lost luggage. Don’t let it be you.

• Always carry on your race shoes, outfit, and fuel. If your suitcase goes missing, you’ll still be race-ready.
• I also pack my own race-week breakfast and supplements. For me, that means the instant oatmeal and beetroot powder I trained with, plus all the vitamins and electrolytes my body is used to. Nothing fancy, just the exact routine I’ve practiced. Trust me, the last thing you want is hunting down breakfast in a foreign city on race morning.
• Compression socks on the plane can also help reduce swelling in your legs.

✨ Final Thoughts

Remember: marathon week isn’t about playing tourist (that comes after the medal!). It’s about giving yourself the best chance to arrive at the start line rested, fueled, and calm.

So chase sunlight, hydrate, eat on schedule, and keep it simple. Your body will thank you when it’s time to run through those finish-line gates.

Refuse to Give Up,
Carleth 🧢