Tips For Runners Traveling to International Races

Traveling for an international race is exciting but can be very stressful. With The Ultra Trail du Mont Blanc World Series Final (UTMB) right around the corner, this is a great time to dial in your travel and check you've mastered that packing list.

Athlete and certified UESCA (United Endurance Sports Coaching Academy) ultrarunning coach Laurel Walker (pictured below) shares her tips, (see Meryl Cooper's to follow).

Adjust to the Time Zone Early

Jet lag can make it really tough to run and hinder your performance. Begin shifting your sleep/wake cycle to the timezone you will be visiting a few days before your flight. Once you arrive, spend time in natural light and resist the urge to nap during the day. 

Bring Your Own Race Fuel

Staples at international aid stations are likely different from what you are used to at home. For example, at UTMB they often provide European staples (cheese, salami, soup, crackers), but they may not have the specific gels, chews, or other foods your stomach is used to digesting. Bring enough of your own nutrition for both race day and your pre-race meals. Make sure you label everything clearly for TSA, especially powders. 

Pack All Mandatory Gear

Many international races have a strict mandatory gear list, and they do spot checks throughout the race. Double-check each item (jacket waterproof rating, whistle, headlamp specs, etc.) and carry spares (e.g. batteries) before you leave home. Local stores often sell out.

Use Compression Sleeves During Travel

Flights and long travel days can cause swelling and tightness. Use compression socks or tights during your flight and stay mobile during layovers to reduce risk of muscle stiffness or blood clots. Take any chance you can to move or put your legs up during travel days. I also like to bring a portable muscle scraper, called The Wave Tool to help with blood flow.

Taking CurraNZ on flights will also help reduce blood pooling in limbs and maintain circulation when sitting for long periods.

Book Accommodation Early

Many international destinations fill up early. For example, being close to the start line (Place du Triangle de l’Amitié) in Chamonix reduces stress on race day. It’s also a good idea to prioritize somewhere with a kitchen so you can cook your own food in the days before the race.

Bring Your Own Hydration and Food on the Plane

Travel dehydrates you, and with a big race coming up it is more important than ever to stay hydrated. Bring your own bottle and pack your electrolytes of choice. Make sure to fill your bottle at the airport before getting on your flight. If at all possible, bring your own food for the flight. Airline meals can make you even more dehydrated than you already would be. 

Check Your Phone’s International Coverage in Advance

Cell coverage can be inconsistent during international travel, but having reliable GPS and translation on your phone is crucial for logistics. Consider downloading offline maps (e.g., Gaia GPS, Maps.me, or Google offline) and getting a French SIM/eSIM.

Learn Key Phrases in the Native Language

Even though many places you visit will have English speaking locals, it is a great idea to learn a few simple phrases in the native tongue. This is not only helpful but respectful to show that you are trying. Plus, learning a new language can be fun so take this upcoming race as an excuse to do so. 

Build in Extra Days Post-Race

Your body and brain will be exhausted after your big race. Give yourself time to enjoy the local area without the stress of travel immediately after finishing. Sitting on a plane for hours right after a race is also very uncomfortable, and you will feel better if you give yourself a few days. 

Scottish ultra-runner Meryl Cooper (pictured, above), is a veteran when it comes to international trail races, having taken in events from Europe to Asia, South Africa and the Middle East since 2017.  Here, the GB representative shares her brilliant tips.

Choose a destination that excites and interests you

This will help for your ‘why’ for participating in the race. If you love the area you will be happy when racing, which will help your performance.

Assess your travel tolerance to avoid exhaustion affecting race day

Check that the race location is within your travel limits and that the travel duration won’t in any way hinder your race day experience.

Plan well in advance – possibly as much as a year

Trail running races are becoming increasingly more popular - many of the iconic ultra-trail races sell out well in advance. Some require a ballot, so there is a greater need to plan and book well ahead of time.

Check the race suits your skills, fitness and preferences

Technical or non-technical? Mountainous or Flat? Altitude or no altitude? Hot or cold temperatures? Well-marked or self-navigation? There are a few things to research when choosing a race to make sure it is right for your running ability and preferences. 

Prepare a packing list

There's a lot to organise for a race and even more when it is an international one! I created a packing masterlist for international races a couple of years ago which is extensive but so helpful. Avoid last minute stress just before a race - make sure you pack everything and more on the list, just in case.