By Dan, RunClever Coach
February 2025
Running Abroad: Your Ultimate Guide to being an international runner
Running abroad is one of the most thrilling ways to soak up a new destination. Whether you’re having a slow run through cobbled European streets, a long one along stunning coastal paths in far-flung corners of the world, or tackling a mountain trail, running lets you experience a place in a way most tourists never will. It’s you and your shoes, against a backdrop of new sights and sounds.
But it’s not just a case of packing your kit and heading out. From navigating unfamiliar routes to sorting race logistics, running abroad demands careful planning. In this guide, we’ll walk you through everything you need to consider to make your international running adventure safe, enjoyable, and unforgettable. I’ll also share my personal account of running the 2019 Paris Marathon to show the theory doesn’t always match up to the reality.
Why Run Abroad?
Let’s start with why running abroad is worth the hassle. It’s hands-down one of the best ways to explore a place authentically. You’ll discover hidden alleys, quiet parks, and local life that guidebooks miss. Running also anchors you when you’re far from home, giving you a familiar routine in an unfamiliar setting. And if you’re racing, you’ll join a global community, feel the buzz of the crowd, and maybe even smash a personal best on a world-famous course. But, running abroad isn’t as simple as a jog round your local park. You’ve got to plan for everything from getting lost in a strange city to meeting quirky race requirements. Here’s how to do it right.
Planning Your Running Adventure Abroad
1. Research Your Destination
Before you even think about packing, get to know where you’re going. Every country has its own nuances, from weather to cultural attitudes towards runners. Here’s what to dig into:
• Weather and Climate: Check the average conditions for your travel dates. Running in 30°C humidity in Singapore is a different beast to a frosty 0°C morning in Reykjavik. Pack gear to match, like breathable tops for heat or layers for cold. Check sunrise and sunset times too, especially for early or late runs.
• Terrain and Routes: City running in Rome is nothing like trail running in New Zealand. Research safe routes using apps like Strava or MapMyRun, or check local running blogs. In cities, stick to busy, well-lit areas. For rural runs, confirm paths are public rights of way and well-marked.
• Cultural Norms: Running isn’t universal. In some places, especially for women, it might draw stares or be uncommon. Check local customs to blend in. For instance, in conservative areas, you might need to cover up more than usual. In Japan, runners are expected to forgo busy pavements during rush hour.
• Safety: Look up travel advisories. Are there dodgy areas to avoid? Is it safe to run solo, especially after dark? In some Latin American cities, group runs or designated running zones are safer bets.
2. Packing the Essentials
Your running kit is your lifeline abroad, so don’t skimp. Here’s your checklist:
• Trainers: Pack your trusty pair. New shoes on a trip are a blister waiting to happen. For races, bring a backup pair in case of wear or damage.
• Clothing: Pack for the weather but keep it versatile. Think moisture-wicking tops, a few pairs of socks, and a lightweight rain jacket. Women, a comfy sports bra for long runs is non-negotiable.
• Accessories: A running belt or hydration vest for your phone, cash, and ID is a must. Pack a small first-aid kit with plasters and blister patches. For low-light runs, bring reflective gear or a headtorch.
• Tech: A charged phone with offline maps (Google Maps or Citymapper) is essential. Download your running app and consider a portable charger. Ensure your GPS watch is charged and updated.
• Documents: Carry ID, like a passport photocopy. For races, bring required paperwork (more on this later).
• Nutrition: Pack familiar energy gels or bars. Local shops might not have your brand, and you don’t want a dodgy stomach mid-run.
Pro tip: Stick your running gear in your carry-on. Lost luggage is a nightmare when your race is days away.
3. Health and Fitness Prep
Running abroad often means new conditions, like altitude or humidity. Here’s how to get ready:
• Acclimatisation: For high-altitude races (say, in Mexico City), arrive a few days early to adjust. In hot climates, train in similar conditions and try to mimic heat stress.
• Health Checks: Some races, like Paris, need a medical certificate. Even for casual runs, ensure you’re fit. Jet lag, flight dehydration, or unfamiliar food can throw you off.
• Hydration and Nutrition: Long flights dehydrate you, so drink plenty of water before and during travel. Stick to familiar foods pre-run to avoid tummy troubles.
4. Navigating Local Logistics
Running abroad means dealing with new systems. Here’s what to watch for:
• Transport: In cities, figure out how to reach your starting point. Public transport like buses or trains is often best, but check schedules and fares. For rural runs, you might need a taxi or hire car.
• Language Barriers: Learn key phrases like “help,” “hospital,” or “where’s the station?” A translation app like Google Translate is a lifesaver.
• Local Laws: Jaywalking or running on certain roads can get you in trouble in some places. Research to avoid fines or hassle.
• Emergency Contacts: Save local emergency numbers (112 in the EU, but it varies). Carry a card with your hotel address and a contact number in case you get lost.
5. Race-Specific Considerations
For organised races abroad, extra planning is key:
• Registration: Sign up early, as big races like Berlin or Tokyo fill up fast. Check if you need a ballot or qualifying time.
• Race Requirements: Some races have odd rules. Paris needs a medical certificate signed within the last year. Others might require specific kit, like water bottles for trail races.
• Travel to the Start: Research how to get to the race start. Big marathons often kick off early, so plan transport and wake-up times.
• Expo and Bib Collection: Most races require bib pickup at an expo a day or two before. Factor this into your schedule and bring ID and documents.
• Course Familiarity: Study the course map, elevation, and aid stations. Knowing where the hills or water stops are helps with pacing.
My Experience: Running the 2019 Paris Marathon
To give you a proper sense of what running abroad is like, here’s my story of running the 2019 Paris Marathon in April 2019.
Background
I’m a 28-year-old runner from the north of England, and after years of running and writing about local and national races, we thought, RunClever was just missing that international element, so I got a spot in the Paris Marathon – no need for a ballot, anyone can join in. The race, with over 60,000 runners, winds through Paris’s iconic streets, past the Eiffel Tower, Louvre, and Notre-Dame. I chose Eurostar for a stress-free trip from London to Paris, but French transport strikes threw a spanner in the works. Here’s how it went down.
Pre-Trip Planning
Training: I followed a 16-week marathon plan, tailored for Paris’s mostly flat course (about 150 metres of elevation). I did long runs on flat roads near home, using SIS Isotonic gels, my go-to fuel. April in Paris averages 10-15°C, so I trained in light layers and tested my kit in the UK’s spring drizzle to prepare for potential showers.
Medical Certificate
The Paris Marathon requires a medical certificate, signed by a doctor within the last year, confirming you’re fit to run 42.2km. Six weeks out, I visited my GP looked me up and down, muttered that this was a waste of time and signed the words that needed signing, all whilst doing a mock French accent…
I downloaded the official form from the race website, got it signed, and uploaded a scan to the portal by the deadline. I kept a hard copy in my bag, just in case.
Travel Logistics
I booked Eurostar tickets as early as possible, from London St Pancras to Paris Gare du Nord. The Eurostar itself takes around 2 hours 15 minutes, beating the hassle of airports. I had to leave on the Friday to ensure I got there, as the weekend strikes were going to be a problem, as for Paris (as with most, it seems), you need to go and collect your bib and wristband from the expo the day before the marathon – a simple money-making attempt, rather than anything nice for the runner. I checked Eurostar’s website for updates and packed snacks and a book, expecting chaos. Going there was fine, but the return journey is where it got a bit dicier.
Accommodation
I booked a known brand, but basic hotel, the Ibis in Clichy, a 20-minute Métro ride from the race start on the Champs-Élysées. The hotel itself was fine, but the area maybe not somewhere to hang around too late at night.
Packing
My running kit was made up of a couple of pairs of Asics (well-worn, no blisters), two pairs of socks, a breathable top, shorts, a lightweight Gore-Tex jacket (a London Marathon top from my entry into that race in two weeks time, as RunClever also wanted me to do two marathons in two weeks to test that out), and a running belt with gels, ID, and a passport photocopy. I packed a foam roller for recovery and the medical certificate.
The Journey Out
On Friday, I arrived at St Pancras about 90 minutes before my train. The station was a zoo, with a sea of passengers clogged the terminal. I queued for around an hour, standing with my backpack, munching chocolate bars, and chatting with other runners headed to Paris. The mood was grumpy but resigned. My train finally left and I reached Gare du Nord by mid evening local time, knackered but relieved. I grabbed a travel card at the station and then took the Métro straight to my hotel, only stopping at the supermarket downstairs for food before bed, it was a long day.
ParisExpo Visit
The expo isn’t at the marathon site, oh no, it’s miles away on the southern edge of the main city. So, on the Saturday morning, I trudged across Paris to the Running Expo at Porte de Versailles to collect my bib. The expo was perfunctory, a massive hall, that despite probably having a thousand people in, still felt empty. There were stalls selling gear, and free energy bar samples. I showed my passport, confirmation email, and medical certificate, got my bib, had my wristband put on (needed for access to the run site on the day), had my wristband tightness adjusted and grabbed a course map before feeling like I could browse.
My feet size has always been an enigma. One is often, but not always, bigger than the other, I have some size 8.5s, some 9s, some 9.5s and one size 10 pair. So, the fancy feet sizing stand caught my eye. You will understand my horror to find out that they think I had size 5 feet… We chatted for a while to ensure there was no language or sizing mix up, but nope, a UK size 5 was their conclusion.
I was wearing some quite tight fitting size 9s at the time, so tried to explain why I disputed their machines findings. At the point where I was clearly starting to cause offence, I made a swift exit.
There was something that had been playing on my mind since I walked in the expo, at the entrance, there was a giant treadmill type thing, that was set to the pace of Kipchoge 2:01:09 marathon world record pace, and a challenge to see how long you could last at that pace. Now, I’m a pretty poor marathon runner, but a great short distance runner. I was confident I could get on there and last impressively long and maybe even attract a crowd, but it was the day before my marathon… It would be an utterly stupid thing to do. I stood there watching, thinking, trying to justify it – but in the end, the sensible part of my brain took over and I walked away.
Shakeout Run
To prep properly for a race, I’m someone who needs to do a light run in the 48hrs before, so that afternoon I did around 5km through the streets of central Paris, trying to get to the start and finish points, and any particularly significant elevation I’d noted on the route, just to check it out. Alas, central Paris on a Saturday afternoon, whilst they’re setting up for a marathon, not the most straightforward run.
Nutrition
I stuck to safe foods to avoid stomach issues. Pre-packed sandwiches from supermarkets and known brand biscuits. Yes, an absolute waste of a trip to Paris, but I was here to write about my experience, and that experience included actually doing a marathon the next day.
Race Day
I woke at 7:00am on the Sunday, giving me the longest rest possible. The Paris Marathon starts in waves from 8:00am, and my pen (aiming for 4:30) was at 9:00am. I left the hotel and to my delight, the weather forecast was right, a clear and still day and 1 Degree Celsius. Yes, I said delight, to others that may be horror but I am a cold weather runner through and through.
From the moment I set foot on the Metro, all the way to the start area, it was heaving with runners, but marshals and signs kept things clear. I used the portable loos (grim but quick), stretched, and warmed up with a few strides.
I chatted to a couple of fellow English runners on the start line, before the race kicked off with a blast of music and cheers. Starting on the Champs-Élysées, with the Arc de Triomphe behind me, was surreal. The course wound past the Louvre, Eiffel Tower, and Notre-Dame.
The crowds were… where? It’s not like London, or Boston, or Tokyo. I’m not sure the Parisians cared there was a marathon happening. It wasn’t just the lack of crowds that told me this, it was the fact that people were just wandering on the course with bags of shopping, pushing their prams, taking their dogs for a walk. It was an absolute minefield for the first few miles.
I really paced myself as I just didn’t know what to expect, and I knew I had another marathon coming in just two weeks. But ultimately it was just like any other race really, aid stations every 5km had water, bananas, and oranges. The weather had warmed up to a still cool 8°C, with light drizzle. I hit a wall at 35km but pushed through, enjoying some of the sights. I crossed the finish line near the Arc de Triomphe in a time that started with a ‘4’, so I was content enough. I know this is not a ringing endorsement of the race overall, but to be quite honest, it needs a lot of improvement. Not least for what happened next.
Post-Race and Return
The finish area was chaotic, with thousands of tired runners shuffling through, no idea where to go or how to get out. I wasn’t the only one, there were people shouting angrily in every language you can imagine. I grabbed my goodie bag (finisher’s T-shirt, snacks) and kept moving to avoid cramping and about 40 minutes later, I was finally out of the finish area, but no idea where I had actually ended up, which seemed miles away.
My phone was nearly dead so it was hard to navigate; in broken French, I asked people for any Metro station, feeling that I could just look at a map and figure it out from there. When I did get on the metro, the people of Paris were unusually friendly, with several people congratulating me for finishing, and an old woman asked where the marathon went in Paris, so I showed her my GPS map, and she gasped and called me an idiot for running ‘too far’ – I took it as a compliment too.
From this point, it was just food and bed – I was really feeling it, so not really capable of anything more than that. On Monday, I checked out earlier than you’d want the day after a marathon, feeling very stiff but proud. I knew to expect trouble at Gare Du Nord, but I didn’t expect to have to stand in a queue for nearly 3 hours whilst the baggage people worked to rule. The trains were all delayed until people got through to the station after all the checks, so the Eurostar bit of the station was unmitigated chaos whilst everyone waited. There’s not much more I can tell you here, other than my legs hurt, and it was a very long journey home.
Lessons Learned
• Eurostar Chaos: The strikes were a nightmare, but you just have to deal with it. Bring plenty of food, drink and entertainment. Check for disruptions in advance if you’re using trains.
• Medical Certificate: Getting this sorted six weeks out saved stress. Download the form early and keep a copy.
•Local Knowledge: My shakeout run helped me navigate Paris’s cobbles and vibe. It also boosted my confidence.
• Strikes and Transport: The Metro was hit-and-miss, so I arrived early everywhere. Always have a backup plan, like cash for a taxi.
• Recovery: The foam roller was a lifesaver. I wished I’d packed compression socks for the train home.
Additional Tips for Running Abroad
6. Staying Safe on the RunSafety is critical in unfamiliar places:
• Route Awareness: Stick to busy or known routes, especially in cities. Skip headphones to hear traffic or trouble.
• Local Wildlife: In rural areas, check for hazards like ticks or livestock. In Australia, watch for swooping birds in spring!
• Crime: Runners can be targets for theft in some cities. Keep valuables secure and avoid flashy gear. Group runs are safer in risky areas.
• Emergency Plan: Share your route with someone at home. Carry a card with your hotel address and emergency contacts. Apps like Strava Beacon can share your live location.
7. Cultural Immersion Through Running
Running abroad is a chance to connect with a place. Join a local running group or ask your hotel for route tips. In cities like Barcelona, running tours blend sightseeing with exercise, led by locals sharing stories.
8. Post-Run Recovery
After a big run or race, prioritise recovery:
• Refuel: Hit a local café for carbs, but keep it simple to avoid stomach upset.
• Rest: Schedule downtime to explore slowly. A massage or foam rolling helps.
• Hydration: Rehydrate with water or electrolyte drinks, especially in heat.
9. Dealing with the Unexpected
Things go wrong. Flights get delayed, weather turns, or injuries flare up. Be ready:
• Insurance: Get travel insurance covering running or races. Check if “extreme sports” are excluded.
• Flexibility: If a race is cancelled (like in bad weather), have backup plans, like sightseeing.
• Medical Support: Know where the nearest hospital or pharmacy is. Carry basic meds like paracetamol.
Conclusion
Running abroad blends the joy of running with the thrill of travel. Whether you’re racing in Paris or exploring new trails, preparation is everything. From researching routes and packing smart to navigating strikes and race rules, every bit of planning makes the experience smoother. My 2019 Paris Marathon, despite the French transport chaos, was a triumph of grit and planning. So, lace up, plan thoroughly, and hit the ground running. The world’s yours to explore, one step at a time.