The Keys to Running: Taking a Break

Or as we like to call it, exercising on vacation!

Taking a vacation doesn’t necessarily mean taking a vacation from exercise.  It may require some changes to your routine, but it’s always worth it.  During a vacation to the Walt Disney World Resort earlier this year, the following things kept me motivated and allowed for some exercise during the trip.

The Humble Pedometer

Back in my first post on running, I made the following off-handed, throw-away claim:

“Ever spent an entire day at a large theme park?  Congratulations!  You unwittingly participated in a 10K!”

I hadn’t entirely validated that statement, but it seemed reasonable, and illustrated my intent to show that you probably are more capable than you realize.

In reality, I was wrong. The distance covered wasn’t 10 kilometers, it was closer to 10 miles!

Let’s look at some math:

I used an iPod nano as a pedometer to track my steps while visiting EPCOT in Orlando.  The Nike fitness app logged 19,246 steps in a single day.

I used the web site http://www.convertunits.com to help calculate the conversion of footsteps to miles.

According to the site:

“How many steps in 1 miles? The answer is 2112.”

A couple of minor caveats, of course.

• My stride or step length may be different than yours.
• I spent *all day* at the park.
• I was able to walk from the resort to the park, so there were some steps to get the park.

The result was 9.113 miles, or 14.665 kilometers.  That’s pretty awesome, any way you look at it.   In a weeks’ time, I covered about 45 miles just getting around the various Disney Parks on foot.

The Rest of the Trip

Beyond simply walking (and there was plenty of that) I was exercising on vacation by incorporating running and some light weight lifting into the week.

Use that Fitness Facility

The resort I was staying at had a fitness facility located on-site.  I visited the fitness facility a few times to use the free weights and some of the circuit machines to get in some cross-training, and to spend a little time on the treadmill (every mile counts!).  This was by no means the ultimate workout, but it got me up and moving and ready for the day.  My fitness facility (I can’t bring myself to call it a gym) workout included:

• Quadriceps / squats
• Bicep curls
• Butterflies on the bench
• Abdominal crunches
• Chest presses
• Lateral pulldowns
• Treadmill for 20 minutes

This was not nearly a full workout, but I worked up a good sweat and it got me motivated and ready for the day.  The point here is that this was a simple and easy way to get some exercise in, still manage to sleep in relative to my normal work day routine, and not take away from my vacation experience.  If your next vacation destination has a fitness facility, make use of it!

Take Advantage of your Setting

On other days, I spent my early mornings with some short distance runs.  This consisted of a few laps around Crescent Lake, located on Disney’s Boardwalk.  This is a short loop, less than a mile, but perfect for a fun little run before a full day of theme parks.  I started a nice easy 5K run before dawn, and got to see the sun come up over the Eiffel Tower in EPCOT’s France Pavilion.  This was a nice change of pace from my typical morning run.  I got to experience something other than the asphalt road of my neighborhood or the treadmill at the gym.  Running on a damp, wooden boardwalk also turned out to be an adventure in stability training, as those boards can get a little slick.  But, like I said before, this did not disrupt any vacation plans or interfere with the day.  I felt refreshed and ready to go afterwards.

Alternatively, this particular resort included a walking path that connects EPCOT with Hollywood Studios via the resort.  This was a great place to run along the canal that links the two parks, and again provide a nice change of scenery than what you are used to.

Now, not every vacation will take you to Orlando, and this is not meant to be destination specific.  But wherever you end up on your next vacation, don’t forget that you don’t have to give up your workouts.  There are lots of ways to incorporate some physical activity into your vacation without sacrificing.  As a runner, I always pack some shorts and shoes on my trips, as I am always looking for a new route or trail to experience.   This was one of those opportunities.

– Brian Kehs

About the Author: Brian Kehs is a husband, father of two, a runner, and a manager in IT. In addition to running, Brian is an avid Star Wars fan boy who thinks Neil Gaiman’s Sandman may be the best literature out there. He regularly run 5Ks, 10Ks, 10-milers and half marathons. In his free time he coaches an elementary school running club.