NIKE+ RUN CLUB

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HOW TO STAY FIT
WHEN YOU TRAVEL

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Holidays can add an extra challenge to keeping up with your regular running routine. "Traveling is hard on the body, especially if you're an athlete who is accustomed to moving and being challenged," says Nike Performance Council Member David McHenry, PT, DPT, lead therapist and strength coach for the Nike Oregon Project.

The good news is that if you pack smartly and plan ahead, you can maintain your fitness this season and still have plenty of fun in the process. We promise.

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TAKE A STAND
"Sitting is the worst and causes your hip flexors to tighten up when you travel," says McHenry. If you're flying or driving far, try to get up and walk around, stretch and do some heel raises every hour or so.

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DO A SHAKEOUT RUN
Once you arrive at your destination, do an easy, 15- to 20-minute run to help wake all of your muscles back up. If you have time, tack on a few dynamic stretches, like high knees, butt kicks or walking lunges, as well.

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PACK IT IN
Toss a resistance band (or two) in your bag, so you can squeeze a little strength training into your trip. "They go a long way in allowing you to get a lot of good, specific work done" notes McHenry. Throw a tennis ball in to help roll out any particularly tight spots, too.

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PLAN AHEAD
"Your goal should be to make your training life on the road look very similar to your training life at home," he says. "Prepare for where you're going to be and what you might need to take with you in order to make that happen." Book a hotel that has a weight room if that's a part of your routine, look to see what tracks are nearby if you need to get in some speed-building sessions, use your Nike+ Running app to research local running routes (on roads and/or trails) before you arrive and check to see if there are any NRC training sessions happening while you're in town.

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USE YOUR TIME WISELY
If you only have 20 minutes to spare, McHenry recommends you focus on doing a quick, 10-minute run, 5 minutes of dynamic stretching and then 5 minutes of hip strengthening exercises, using a resistance band. Try to squeeze in a few minutes of core work (plank variations are a good go-to) every day, too.