The Traveling Runner: how to maintain benefits from weights when you don’t have a gym

Does anyone else live in a bubble where time-zones tick by as fast as minutes? Last night I got back home from one trip, unpacked, repacked, and flew off again this morning….traveling can be tough on our routines, and unfortunately, wreak havoc on our athletic efforts. Let’s face it, on some trips we have hours on end to utilize the high end gym (that is likely nicer than the one you have at home!). But for most of the time, it’s a pulley machine, a swiss ball, and a treadmill stuck in a standard sized hotel room masquerading as a “gym”. Not really an ideal environment to push the limits. And on top of limited equipment, you likely only have about 30 min between answering emails from your “regular work” on top of everything else demanding time on your trip. So how do you maintain your benefits of your weight work while facing the demands of traveling?

 

Its easy to say – OK – no weights, I’ll just go for an easy run. No harm in this at all. But for those of you really dedicated to making gains while on the road, there is a will, and a way. Take a look again at the previous post on ways to improve your neuromuscular recruitment. If the weight room isn’t set up to help you kickstart those fast twitch fibers, hitting some local hills, or even doing sprints in the parking lot go a long way.

 

But remember, the goal of these is to go HARD. Really hard. As hard as you are working on the last few reps in the weight room. And to go that hard, it means you have to rest between intervals. For those of you who think that rest is only for the weak, let’s look at what sprinters do. People who run hard for a living (sprinters) take approximately 1 full minute easy for each 10 meters they run. So yes, a 30 meter sprint means 3 minutes rest before the next one. And keep the durations short. Intervals over 40 meters aren’t helpful. And while sprinting hills is really tough, the effort should still be quite high and be limited to less than 20 seconds of effort. Throw your shoes on, hit a short easy run, some dynamic warm-up moves, and then hit some intense hills or sprints. Jump in the shower, and get back to travel life……knowing you did something for yourself before the day even started.

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2 thoughts on “The Traveling Runner: how to maintain benefits from weights when you don’t have a gym

  1. kennakata

    I just happened to have written a post earlier today on exactly the same topic but recommended all easy workouts because of the stress of business travel is so high. But I very much like the idea of very short hard sprints as well– it keeps the neurological system primed without incurring too much added stress. My coach used to recommend exactly the same workout except on a bike when I was so busy I couldn’t fit in a regular workout. Thanks for sharing!

    Reply

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