Travel Tips
My wife and I love traveling. For many years I’ve been fascinated with traveling lightly, efficiently and smoothly.We recently traveled to Chamonix for the UTMB events and I reached out to several of the elite athletes running in those races to get some of their top tips for traveling to races. Before I knew it, that simple idea expanded into a larger project. Rather than put out an episode with just a few tips from a few athletes, I reached out to runners I coach who travel extensively (one of them can often be found on three continents in the span of a single week) and subscribers to my weekly 3 Things Thursday newsletter. BTW, if you’re not subscribed to it, you can do so on the main page, scienceofultra.com.
Today’s episode is a curation of the many tips and notes I’ve received on traveling, mostly for races, but also for traveling in general, with an emphasis on flight travel.
We start with preparing for a trip then move into packing, the day of travel, after arrival, pre-race, post-race, and many other topics. I hope you find a few gems that can help you in your future travels. I’ll create a page on my website that includes some links, checklists, and other resources you might find useful. That resource will be linked under the Resources section in the main navigation of the website. But you can also find it by typing the word travel into the search bar on the main page.
Some of the links in this post help SOUP because I get a small percentage of anything you buy after using the links. Thanks in advance!
Preparation
Find out what vaccinations and visas you may need for your destination. They can often take considerable time to obtain. Here’s a great place to start. You can also use a service to help navigate through travel visa requirements. While we don’t specifically endorse any organization, my wife has used VisaHQ for work travel.
Establish whether you need any medical checks or waivers for the event. Americans, for example, are not used to providing the medical waivers required in races in Europe. Here is the medical certificate accepted in most European countries (in English, German and French) valid 1 year from signature / stamp of Doc. Photograph your immunization records, save them to your phone and cloud storage (or email).
Check that the validity of your passport is more than 1 year from the end of your travel. Some countries require that, even if you only plan to stay a few days. Don’t wait to renew your passport as it may take months. Photograph your passport, save it on your phone and cloud storage (or email). If it is stolen / lost you can print it out to help local authorities assist you.
Confirm that your medical insurance will cover you at your destination and in your event (especially if high-altitude rescue is a possibility).
If you are taking prescription medications, check the World Anti-doping Agency list (WADA list) to know if they are banned substances which may require a therapeutic use exemption (TUE); contact the race director to learn what you need to do to satisfy their requirements.
When you reserve your hotel room, consider requesting a room on the top floor, away from elevators and ice machines to reduce the chance that noise will interrupt your sleep. Some hotel apps let you select your room when checking in online.
Find the best locations to exchange money if traveling to a foreign country. Exchange rates can vary quite a bit. Do your homework using web searches or talking to people who’ve been there before.
Learn about water quality at your destination and take a filter or chemicals like Aqua Mira if you’re concerned about microbes. Water quality issues can also be related to heavy metals rather than microbes, so do your homework and make a plan.
Identify the location of grocery stores nearest your hotel so you aren’t searching for a source of good food when you arrive.
Check whether your phone service has an international plan and know the charges and conditions. For example, your carrier may charge $10/day but only if you connect. This may require that you keep your phone on airplane mode until you're on the hotel Wi-Fi to avoid unnecessary charges. Know how to set up your phone and/or exactly where you should purchase a phone/SIM card for international destinations to avoid unexpected lack of service or charges bigger than your mortgage. Again, do some web searches and talk to people who’ve traveled there before. Access to online content and maps/directions can be crucial; don't risk not having the access you need.
Know what electrical outlet plug types are used at your destination and get adapters if needed. Here’s one my wife uses, but there are many options. Also check the voltage of your devices (110 V vs 220 V) relative to what will be available at your destination. You may also want to have a USB power strip so you will be able to charge many USB devices at the same time (phone, tablet, headlamp, watch, earbuds/headphones, etc.) like this large 10-port option if you have many devices to plug in at once, or this smaller USB-C one that I use.
If you travel overseas with any regularity from the United States, consider applying for the Global Entry program. It can save you hours on return to the US. I’m often completely out of the airport within a few minutes of departing the plane, while almost everyone else is still in a customs queue up to hundreds of people long.
Download travel books and translation apps for destinations where you don’t speak the primary language. I found Google Translate (iOS, Android) to be invaluable in helping me fill in the gaps in my French. I strongly recommend learning a few key phrases such as hello, thank you, how much does it cost, numbers, right/left, and where are the bathrooms/toilets.
Learn some of the basics about the country or countries you'll be visiting. Lonely Planet has some great content. It’s also nice to know the custom regarding tipping before you get to your country.
Avoid uncooked foods prior to departure, while traveling, and until you return home. Salads are wonderful, but you’re less likely to get sick from a plate of very hot food. Foodborne illnesses can take up to 10 days to manifest symptoms so its good practice to begin avoiding uncooked foods within 10 days of departure just to be safe. Consider skipping buffets, which can be breeding grounds for some unpleasant microbes. There’s nothing like having liquids coming out both ends to end your race or make your trip home miserable.
Download a currency converter app or make a reference card to carry around. One of our friends creates a reference card for $1, $10 and $100 and uses clear packing tape to make it more robust. He even makes a few extra to share with other travel companions!
Traveling is tiring because of the mental strain. Your brain is on high alert even when you feel calm going through unfamiliar places. We sit to allow our bodies to recover; we sleep mostly to allow our brains to recover. Our brains do a lot of restorative maintenance and upgrading only when we are asleep, not just hanging out in the hotel room. So do not skimp on sleep and try to get to your destination at least 48 hrs before the race so you can get the rest you need to recover from traveling (e.g., arrive Thursday - or earlier - if the race is Saturday).
Research the plane in your ticketing confirmation, app, airline account, or call the airline. Choose an aisle/middle/window seat that suits you. Also consider amount of recline, leg room, proximity to restrooms, and personal bag storage (exit rows, for example, give you more leg room but don’t allow you to store a bag under the seat in front of you. You can get all this information with a little bit of web searching once you find the type of aircraft you’ll be on. The website https://www.seatguru.com is a good resource.
Consider becoming a traveler program member or credit card-holder that provides lounge access benefits. My wife and I love having lounge access while we travel. Some lounges even have showers and sleeping spaces.
Consider downloading the airline app(s) to stay savvy of any flight delays or changes. And check your other apps. If your apps don’t update automatically, make sure they are all updated. It’s also a good idea to open all the apps you’ll use on travel day to make sure passwords haven’t reset. Your stress-meter can redline if you are trying to remember the password to your Delta app while scrambling to bring up your electronic ticket to get through security!
Check your itinerary carefully so you know how much time you have between flights. My wife enters each leg and layover meticulously into her calendar for an easy visualization of time elapsed on a flight and time to relax or sprint to the next flight. Check your departure and arrival terminals and know the estimated time to get from one to the other. For example, transport between terminals at Heathrow Airport can take 20-30 minutes or longer. You may want to skip that coffee or potty break until you are at your departure gate and are sure you have the time to spare.
Packing
Get your packing done well ahead of time, I recommend a week before departure. You don’t have to actually pack your bag so early but create a space or use a large bin and put all the stuff you’re taking in it. Check the weather at your destination to ensure your packing choices align with the temperature and conditions where you’ll be. If you want to keep any hang-up clothing hung up, put the bin in your closet beneath those clothes and push other clothes away. One way or another, create a defined space and put everything you plan to take into that space well ahead of time. Everything. This will help you identify things you may need to purchase, like consumables that you forgot you ran out of last trip, and to dramatically reduce stress closer to travel time. It also gives you time to evaluate the “nice” vs. “necessary” items. Using this approach, you’re less likely to forget something as your mind continues to think about your choices.
For in-flight entertainment, you may want to download your own movies/shows or audio books, reading material, or podcasts. Be aware of battery life, especially with the use of Bluetooth. Know how long your downloads remain on your device. For example, Amazon Prime and Netflix videos have varying times for both how long you can store them on your device and how long you have to finish once you start playing.
Have a packing list. Use it. Review it when you return home, or make notes on the way home, revise the list for the next trip. It bears repeating because THIS IS THE MOST IMPORTANT TIP I can offer - have a comprehensive list, use it, review and revise it during and/or on return. You may have seasonal features to the list (coats, shorts) and a core list of items essential for any trip but it should be comprehensive such that anyone could take it and pack for you, right down to the dental floss.
Pack light. Everything you need but not more. If you probably won’t need it and you can reasonably expect to get it for under $20 at your destination, leave it at home (adjust that cost to fit your budget). In ultralight backpacking, we say don’t pack your fears. Most likely, you will discover how little you actually need.
Never carry any paper, documents, etc. other than passports and a few printouts of tickets, hotels, and car reservation as necessary. Sometimes printed boarding passes are required even when you have the app; print them well ahead of time if this is the case for your flight.
Use an RFID-blocking sleeve or pocket to protect your passport and any RFID-enabled credit cards. Remove anything from your wallet/purse that isn’t necessary for this trip. If it’s lost or stolen, you’ll have less to cancel and replace. Record names of cards you do take with you along with phone numbers to call in case they are lost or stolen.
Pack minimum business clothing (a couple of shirts can go a long way by using hotel dry cleaning or cheaper versions at the dry cleaner in the mall next to the hotel or washing in the hotel bathroom and ironing). Learn how to wash and dry clothes in the hotel room. To expedite drying, lay out a bath towel, put your washed clothing item on the towel, then roll it like a roll cake. Stand and walk along the roll several times - your weight squeezes the clothing moisture into the towel. Unroll, separate the item and towel, hang each separately to finish drying. A hair dryer can be found in most hotel rooms, which can dry things the rest of the way if you’re in a hurry.
To check or not to check – your bag. This is a matter of preference and risk tolerance. The statistics on lost bags are well in your favor to check any large, awkward, or heavy bags. But, if your bag joins the small minority that do get delayed or lost, it will likely become a traumatic trip very quickly. Regardless of your choice, it’s always best to carry on your absolute must-have essentials including a basic race kit with shoes and clothes. If you’re a savvy, efficient packer, you can carry on everything you need and still travel light. If a flight gets delayed or cancelled, you will have what you need. I recently traveled to France for a month, including running kit, casual and business attire, laptop – the works - all in a 22L bag. I prefer a backpack to messenger-style bags with one strap because the backpacks are much more comfortable when walking around. A popular option is the Tom Bihn 25L while sleek choices can be found from Nomatic, Minaal 21L and 35L, Incase EO Travel 24L, and Aer 33L. Great bomber and ruggedly fashionable options are the 26L mini-MLC (REI, Patagonia) and the 25L Black Hole pack (REI, Patagonia). If you’re on a tight budget, consider the very affordable Amazon Basics Carry On.
You may want to pack a simple bag for exploring the area. Something like the Sea-to-Summit Ultra-sil Travel Daypack is excellent because it pack super-small and light while providing weather protection. It can double as a bag for your dirty running shoes on the way home so you won’t have to use a trash bag from hotel room service.
Your carry-on (if you check another bag)
Bring plugin headphones if there’s a chance you’ll want to watch in-flight movies. Most headphones provided by the airline are terrible.
Bring earplugs. Even if you never otherwise use them, they can be a life-saver when that infant start screaming.
Use N95 masks if you’re concerned about getting sick, especially during flu season.
Carry on chargers for any electronics you have like laptop, tablet, and phone. If your plane is delayed, cancelled, rerouted, or you miss a departure or connection, you’ll be glad you can keep those devices functional.
Carry onboard a toothbrush and toothpaste, or mouthwash, or gum…something that works for you to refresh your breath.
Have a bottle for water inside airports. It’ll need to be empty to go through security. Collapsible bottles like those made by Platypus are easy to store when empty because they flatten, or you can use the flask you’ll use on race day. You can fill the bottle and add electrolytes if you like after security while avoiding exorbitant prices for water inside the terminals and doing your part to avoid single-use plastic.
Airplanes have pressurized cabins but are not pressurized to sea level; they are usually pressurized to about 8,000 feet. The air is also de-humidified and therefore much drier than many people are used to at home. You can lose a lot more water when flying than you do in the same period of time at home. Drink plenty of water.
Carry hand sanitizer, and not the dinky 1-2 oz travel bottle, but a more robust 4 oz. And use it. Although most hand sanitizers don’t dry out hands like the originals did years ago, you may also want to carry a 4 oz bottle of lotion.
Some people use neck pillows to nap. Be sure you choose one that suits you. Some may be blown up, nice for deflating and packing but sweaty because they can’t breathe. Some are too big in the back and push your head forward while others don’t clasp in front and therefore spread out, allowing your neck to bend too much to the side. Here is one my wife uses and likes.
Think ahead about in-flight food. Most flights allow the option for specialized meals if you make a selection in advance (e.g., vegan, gluten-free) Bring your own food. Choose the food wisely, a smashed banana or peanut butter and jelly sandwich are not what you want to discover inside your bag mid-flight.
Travel day(s)
Travel in a t-shirt, long or short sleeve. If you don’t like t-shirts, at least be sure your clothing is comfortable. Consider pants with some stretch. There are many exceptional options these days that look almost like business attire and wear like pajamas. Keep a sweater or light jacket in your carry-on if you tend to get cold.
Eat well before the flight and avoid crappy airline and airport food. You will usually feel better going a bit hungry than eating poorly. Eat airplane snacks only if it’s a snack you normally eat. Don’t eat stuff that you don’t normally eat at home. It’s okay to be a bit hungry; nothing bad is going to happen. And, it’s better to be a bit hungry until you arrive than to eat foods that are new to your gut because its health and happiness are key to your race success. You may also be surprised at the amount of sodium you consume when eating snacks and other options during travel.
When traveling across multiple time zones, more than 3-4 hours of difference, eat whenever you're hungry, take naps whenever you can and drink a lot of water. Follow the sun for sleeping and forget what time it is back home.
Arrive very early at the airport, go through security, and find your gate asap...then relax at a coffee shop.
When checking in with an agent or approaching an airline counter, pick the oldest agent available. They probably learned their job without computers, or have at least experienced every glitch, and know how to get things done and what’s possible.
Always be courteous and polite with an agent or anyone from whom you require assistance. You need them, they don’t need you.
Turn your phone and other electronics off at security. Leave them off until arrival and look around you a bit. Practice being present. Use electronics only if necessary, like reading a downloaded book or watching a downloaded movie in the middle of a long flight.
When waiting in line for security check, use the time to take off your watch, belt, empty your pockets, take your jacket off, get your laptop / tablet ready to be taken out, etc. Better yet, plan ahead and put some of these items in an easy access pocket of your carry-on bag when you pack; you can take them out after you pass through security. If you have benefits like TSA pre-check, you may not need to do some of these things; know the rules for you but be prepared to do whatever is asked by an agent without getting grumpy.
Get out your passport or identification and boarding pass well before you reach a security agent and hold them in your hand.
Be familiar with your carry-on bag, if you use one. Take a few minutes to plan where stuff will go and how to access it easily. You can be very smooth and have an easy experience going through security and settling into your airplane seat - or you can look like an explosion in slow motion. A little planning makes the difference.
Once you get in the car or on the plane, adopt the schedule of your destination, including caffeine consumption. If it’s 9 pm at your destination, avoid coffee even if it’s 8 am where you are in the airport.
Once on the plane, loosen or remove your shoes, but put them on to walk in the aisle. Loosen your shoes for long car rides, too. Consider using compression stockings to avoid puffy feet and to reduce risk of blood clots; just make sure they are medical grade and graduated. Many running apparel compression-clothing versions are not good enough.
Don’t use sleeping pills or other sedatives like alcohol or benzodiazepines (e.g., Xanax and Ativan); they don’t provide quality sleep. Melatonin appears to help many people without the side effects of sleeping pills, but don’t try it before you’ve had a chance to try it at home on at least three occasions. As we say, once is luck, twice is coincidence, three times is proof - and four times is boring.
Avoid alcohol while traveling.
You don’t have to travel very often to experience the talkers. These are a special class of people put on earth with indefatigable capacities for chatter. They can talk for six hours without taking a breath after you unwittingly flip their go-switch by replying to an innocent hello. Beware the opener So, where are you headed? - always a giveaway. Even if you don’t plan to listen to anything, bring headphones and/or earplugs as they may be your salvation. And, have the internal fortitude to put them in your ears and close your eyes in the middle of a sentence (theirs, not yours) because you may never get the opportunity for doing so politely. Desperate times call for desperate measures.
Walk a lot. If you have a long layover, tour the airport. If it’s a long drive, stop regularly and get your legs moving. Walk to the back of the plane, do calf pumps, and engage in a tense/relax muscle routine while seated and totally on the sly starting from the top of your body and working down.
Relax and enjoy the trip. Keep seatbelt fastened at all times, really.
Travel is fun...smile and enjoy it.
Upon Arrival
If you forgot something, don't panic. Get it after you arrive if you really need it. You may learn how little you really need.
Get immediately onto the local time schedule. Hopefully, you started doing this when you departed home. If it’s morning, have a little breakfast. If it’s evening, prepare for bed.
After arrival, walk outside in the fresh air, whatever the weather is.
Check in to your accommodations and make sure the temperature controls work to your liking. It’s not fun to learn that the air conditioning isn’t working properly right before you go to bed or when you wake up sweating and cranky.
Take a shower as soon as possible after arrival, especially after a long flight, and get into fresh clothing.
There is no magic pill or potion to beat jetlag. The most useful approach is to get on the destination clock on the day of travel or even the day before, and let your body deal with it. That goes for when you sleep and when you eat and when you drink coffee, etc.
Mindset
Travel can be stressful, more so than you consciously appreciate. Large or small, it’s important to roll with the challenges of traveling and not become bothered emotionally by delayed flights, throngs of people crowding the boarding queue long before their zone is called, lost bags, the major man-spread taking up half of your leg room, the fart your neighbor shared, the fact that your gate is about to close and you're still in another terminal, or anything else. Control what you can, observe the rest without emotions. Having a mindful meditation practice is a huge benefit for travelers because it helps you learn to not be yanked around by emotions that may arise. If you are skeptical but open-minded about meditation, check out this book and the associated app.
Pre-race, evening before
Don’t sit (or worse, lie) around the day(s) before a race. Plasma volume is lost rapidly when our hearts don’t need to work against gravity to move blood around. Just being on your feet for 5-10 minutes every hour should be sufficient.
In the week, days, and on the night before a race, eat like you normally do. Make carbohydrate choices when there are options, but there’s really no need to carb-load; the reduction in activity during your tapering coupled with your normal diet is enough to top off your internal carbohydrate stores.
Post-race, day(s) after race
Do some mobility and stretching, plus a walk, after long periods in a plane or car.
Wear medical grade, graduated compression socks for flights or car rides longer than three hours.
If you’re prone to getting cankles (aka calf-ankles, ankles that swell to the size of your calves) then - in addition to the graduated medical grade compression socks - lie on your back with your feet elevated higher than your chest when you can.
Training when traveling for business or non-race vacation
Learn about the area around your hotel ahead of time. Where can you train? You may need to train in the hotel gym due to lack of terrain, air quality, or safety concerns; make sure the hotel has a facility and call to find out what equipment is there. And be honest with yourself about what you’ll do when you’re on that busy business trip. Carrying your running kit only serves as a potentially painful reminder of failure if you don’t use it.
Have a workout you can do in your hotel room. Squats of all variations, hip and core exercises, jumping jacks, stretch band exercises (you’ll need to pack the bands), jogging in place and many similar exercises can provide great workouts. Do some web searches if needed, find exercises you like and will do, create a routine, and write it down in a place you’ll always have with you like in a note on a phone app. There’s always booking a room on the top floor and taking the stairs rather than the elevator!
Yoga is also a great option, and you can even download apps or videos of routines. Whatever your preference, have a short workout you can do with no equipment or workout attire so you’re never unable to do something to maintain your fitness.