A Runner’s Guide to Exploring New Cities While Traveling

Traveling is one of my favorite things to do. When I visit a new city, I want to explore, see the sights, visit a museum, and enjoy my time. I also want to go for a run and get a feel for the roads and terrain. Running gives me a chance to stay active while taking in the place I am visiting. Since I often travel alone, I make sure I have everything in order for my own well being and, most importantly, my safety. With a little preparation, running while traveling can be one of the best parts of the trip.

Here is my Runner's Guide for how to get ready for a run when you are away from home.

SAFETY

Before you even head to the airport, start by researching where people actually run in the city you are visiting. Search for Places to run in your city of choice

, and look at bike paths, rail trails, waterfront routes, and popular running loops. Tools like Strava heatmaps and AllTrails can help you see which areas are commonly used by local runners. Once you find a few options, check how far they are from where you are staying so you are not stuck walking long distances before or after your run unless you plan to spend time in that area.

After that, map out your routes and double check the roads using Google Earth. Look for sidewalks, traffic flow, and areas with steady foot traffic. A mapped route does not always mean a safe route, so it helps to see the surroundings ahead of time.

Before you head out, tell a friend or family member where you will be running. Many running apps and watches have safety features that notify designated contacts when you start a run. It is also a good idea to check crime and safety reports so you know which neighborhoods to avoid.

Bring your phone, ID, and a small amount of cash in case of an emergency. Some runners also carry a portable charger when exploring unfamiliar areas. Try to run during daylight hours, stay alert, and avoid earbuds that block outside noise. If you prefer audio, bone conduction headphones keep you aware of your surroundings. And if something feels off, trust your instincts and change your route. Hotel staff can also be a great resource since they often know which areas are safe for running.

PACKING

Packing for travel runs is all about being prepared without overpacking. Start by checking the weather so you can bring the right clothing. Even if the forecast looks predictable, pack a few layers. Weather can shift quickly, and temperatures may feel different once you start moving.

Make a simple checklist for your running gear. Include socks, tops, bottoms, sunglasses, a light jacket, and anything else you rely on. If you plan to explore trails, consider bringing trail shoes along with your regular running shoes. A hydration belt or handheld bottle can be helpful for longer runs, especially when you do not know where water fountains are located.

Bring a separate laundry bag for sweaty running clothes. A waterproof bag is even better if you will not have access to laundry during your trip. Make sure your watch and phone are fully charged before every run, and consider packing a small portable charger if you expect to be out for long periods. If space is tight, choose versatile clothing that works in multiple conditions.

ADDITIONAL TIPS FOR RUNNING WHILE TRAVELING

Choosing accommodations near running areas can make your routine easier. Staying close to a park, waterfront path, or trail means you can head out the door and start your run without extra planning.

Travel days can make you stiff, so move as much as possible. Stretch, walk, and give your body a chance to reset before your first run. Set small goals to stay motivated, whether it is a mile a day or exploring a new neighborhood on foot. Connecting with local running communities can also be a fun way to learn about the area. Many cities have group runs, and local running stores often know the best routes.

Most importantly, enjoy the experience. Running is one of the best ways to see a new place. It gives you a different perspective and lets you take in the city at your own pace. Stay flexible, stay safe, and let the run become part of the adventure.