One workout: The post-flight shakeout run

From the November/ December 2017 issue.

Ever find that the travel for a destination race zaps the life force out of you? Don’t let a long plane ride, jet lag and a daunting foreign city ruin your running experience with these tips:

Carry on your race gear

If you’re planning on checking a bag, consider carrying on what you plan to race in, just in case. And carry on your running shoes, always.

Try compression socks and get comfy

Although studies on the actual scientific benefits of compression socks remain opaque, many runners report that wearing them for a flight helps with inflammation. Also be sure to go with comfortably fitting clothing so your IT bands and hips don’t tighten up.

RELATED: Why runners make the worst travel partners…

Don’t be afraid to walk the aisle

When you’re on a long flight (say, more than two hours) set an alarm on your phone to get up and walk the aisle for
a few minutes every 20 or 30 minutes. It will help keep you loose and ready to run upon deplaning.

Get some rest

Limit screen time and bring a sleeping mask. If it’s an overnight flight, try to get some shut-eye.

Stay at a running-friendly hotel

Many hotel chains have realized that it’s wise to be runner-friendly, and they offer everything from loaner running gear to a running concierge who will guide you around a foreign city.

RELATED: What one sleep experts wants runners to know about jet lag ahead of race day

Crowd source your run

Hit up Strava, RunGo or Runtastic to see which routes are most popular. Usually, they are scenic, uninterrupted and safe. 

THE POST-FLIGHT SHAKEOUT RUN

After getting off the plane, try this simple strategy to shake out your legs:

Walk before you run

After getting off the plane and settled into your hotel, commit to going for a short, easy run. No matter how you feel, keep it to about 20 to 30 minutes. Start by walking for a few minutes just to get the blood flowing.

Fast feet, As, Bs and Cs

Before actually breaking into a run, it’s important to get your muscles firing and soft tissue primed after being cooped up in economy class.

Start slow

After you feel warmed up, start with a slow jog, and ease into your easy pace. The entire purpose of this run is to help reset your circadian rhythm and get your legs feeling good again. If that means sauntering along at a near-walking pace, so be it.

Feeling good? Throw in a few strides

If all goes well and you’re starting to feel energized, throw in a few strides towards the end of your shakeout run. These are 80 to 100m bursts of speed with gradual acceleration. Don’t worry about exactly how fast you run, but instead think of each stride as an arc: start slow, hit an apex and then just as gradually back down to a jog once again. Recover for as long as you like between each, and cut them short if you are feeling fatigued. After you’re done your
strides, jog back to your hotel, rehydrate and rest up!