We have finally reached the moment we have longed for for 12 months: our well-deserved summer vacation. One, two, three weeks in which we can travel, relax, change habits and dedicate ourselves in many different ways.
This means that we have fewer hindrances and – between a swim in the sea, a visit to a museum or a hike in the mountains – we can train more. Most importantly, we can train better, with more serenity, enjoying what we do more. Isn’t it wonderful?
It doesn’t matter where you are or where you are leaving for but I imagine you have already packed your suitcase. Between 24 evening suits, 332 skirts-pants-shirts, sweatshirt and jacket because “what if it’s cold?”, 12 pairs of flip-flops, 73 pairs of shoes or – on the other hand – a pair of underwear, a holey T-shirt and a pair of shorts because it doesn’t matter that you’re going to Greenland but “it’s summer and I’m wearing shorts”; you’ll have for sure also brought along at least one running outfit and your running shoes.
What we want to do is have fun and have a vacation within the vacation when we go out to run. So I propose a program for an active week that will make you enjoy even more of the time you have and also include some deviations from the “usual run.” But, because I want to get it right, I am proposing not just one, but four: one for the sea, one for the mountains, one for the city to visit, and one if you stay at home (it’s still vacation, right?). The funny thing is that – if you do, for example, sea and mountains – you can fill both weeks with different activities.
In any case, whenever you exercise outdoors, remember to bring with you: water, a hat and use sunscreen. We are athletes, not dummies. No?!
Wherever you go or whatever you do, just think about relaxing and enjoying this moment of fun to recharge and regain serenity. And, if you like, share your photos by tagging us to make us die of envy (also with the hashtag #iocorroqui).
[irp]
Sea training plan
In seaside resorts, there are bicycle paths that run along the sea or pine forests. However, pay attention to the temperature, which can be a serious obstacle to our fun during the hottest hours. Also, if it doesn’t bother you too much, go out for a run wearing your costume under your running suit; then I’ll explain why! ;)
One final caution: sand running can be very romantic if you see it in the movies but it is dangerous for your ankle to do it where there’s soft sand. As much as walking on a yielding surface may be good for proprioception, running on it can cause damage to the knees and ankles.
I’ve finished with Uncle Big’s advices, let’s start with the weekly plan.
DAY 1
Morning: Run to the city center to discover its beauty
Afternoon: 20 sprints soaked to the waist in water + 30′ swim (parallel to the coast, mind you)
DAY 2
Morning: Wake up at dawn and do some core stability on the beach
Afternoon: Long walk before dinner, at sunset, barefoot on the sand
DAY 3
morning: 5K run on the hard sand and, at the end, swim in the sea (see how useful it was to run with the swimsuit underneath?).
Afternoon: Happy hour with friends; because social life is also important
DAY 4
Morning: If the location lends itself, off-road running; or barefoot walking on the sand paying attention to how you place your foot
Afternoon: 20 sprints submerged up to the waist in water + 30′ swim (always parallel to the coast)
DAY 5
Morning: Long ride on the bike lane (or in the pine forest)
Afternoon: Total relax
DAY 6
Morning: Wake up at dawn and core stability on the beach
afternoon: pedal boat ride
DAY 7
Morning: Sunrise run on the beach and swim in the sea
Afternoon: Enjoy the last hours of your vacation
Warning: Swimming, of course, is recommended only for those who can swim, and – in any case – it is good to always stay in the area “where you touch” or have handholds.
[irp]
Mountain training program
In this case, in addition to your normal equipment, I recommend buying a pair of bike bib because – as you can imagine – you can also ride in beautiful places (which hoteliers and renters will be able to recommend). Whether to rent a traditional or electric mountain bike, you decide. I, personally, prefer the traditional one – I am a purist. ;)
DAY 1
morning: hiking
Afternoon: Short road run and flat surface
DAY 2
morning: Mountain bike tour
afternoon: Finnish sauna with ice shower
DAY 3
All day: Hiking
DAY 4
Morning: sunrise swimming (a lot of hotels have swimming pools)
afternoon: trail running
DAY 5
All day: Mountain biking excursion
DAY 6
morning: trail running
afternoon: social evening, dinner, fun
DAY 7
Morning: relax and visit the beautiful mountain villages
Afternoon: slow walk to enjoy the fresh air
Warning: When you go out alone in the mountains, it’s always a good idea to bring your phone and a small first aid kit: safety first!
[irp]
Training plan for the city
Training in the city is mostly about discovery. Don’t be afraid to go out early in the morning and see the city waking up – it’s an experience not to be missed! I recommend identifying 3 areas of the city you want to visit so that you have – more or less – an idea where to head; for everything else you wander (however, there is always Google Maps that will help you if you get lost)! In this case I have planned fewer activities because – I assume – you will also want to visit museums and indoor places where it is good not to enter sweaty and in running apparel.
DAY 1
Morning: Sunrise run in the first area you have chose
DAY 2
Afternoon: City tour by renting a bicycle
DAY 3
All day: Go exploring the city by walking (without taking public transportation, if you can)
DAY 4
Morning: Sunrise run in the second area you chose
DAY 5
Afternoon: Locate the largest park in the city and go running there.
DAY 6
Morning: Dawn run in the third area you chose
DAY 7
all day: Enjoy the last day and don’t think about training!
[irp]
Training plan if you stay at home
You can enjoy the days even if you stay at home. After all, more and more people are choosing other times to go on vacation. I am too in this category: I prefer to enjoy the quiet of August at home and escaping when I simply can’t take it anymore. So here we are with a program for those who stay.
DAY 1
Morning: Short, relaxing run
afternoon: Swimming in the pool
DAY 2
morning: Core stability
Afternoon: Bicycle ride
DAY 3
Morning: Long walk at dawn listening to good music
afternoon: Stretching
DAY 4
Morning: Quality training (intervals, fartlek or progressive)
afternoon:
DAY 5
morning: Bicycle ride
afternoon: Core stability
DAY 6
Morning: Running + swimming (go to the pool, drop your bag, go out for a run and come back for a swim)
DAY 7
morning: Stretching
Afternoon: Romantic dinner or going out with friends
(Main image: nd3000 on DepositPhotos)