Training Across Time Zones: Marathon
Travel Hacks for Peak Performance by Craig
Bonn
Published on: 10/24/2025
Traveling for a marathon can be exciting but also brings unique challenges, especially when crossing time zones. Jet lag, disrupted routines, and climate changes can affect energy levels and performance Knowing how to train across time zones is essential for any runner who wants to stay intense and focused. With the right approach, marathon travel can enhance preparation instead of hindering it, as explained by Craig Bonn.
One of the most essential strategies for training across time zones is adjusting your schedule gradually Shifting your sleep and meal times a few days before travel helps your body adapt to the new time zone This small change reduces the shock of arriving somewhere far from home When your internal clock is closer to the destination, you can train effectively and avoid feeling drained Even minor adjustments, like going to bed an hour earlier or later each night, make a noticeable difference
Hydration plays a critical role in marathon travel Long flights often lead to dehydration, which affects both stamina and recovery. Drinking plenty of water before, during, and after travel keeps muscles working properly and prevents fatigue Avoiding excessive alcohol or caffeine is also helpful, as these substances can worsen jet lag and interfere with rest Hydration habits support consistent training and ensure runners maintain energy across time zones.
Another key factor is keeping up with workouts while traveling While it may not be possible to follow the exact home routine, maintaining some running, stretching, or strength training keeps muscles conditioned Short runs in the new environment, bodyweight exercises in a hotel room, or even brisk walks around the city help prevent performance setbacks These small but consistent sessions allow runners to stay active and adapt to new surroundings without overexertion
Nutrition also influences how the body handles time zone changes Eating balanced meals at the correct times encourages the body to adjust to local schedules Focusing on protein, complex carbohydrates, and healthy fats supports recovery and maintains stamina. Avoiding heavy or unfamiliar foods before runs reduces discomfort and ensures training is productive Planning meals alongside training schedules creates a routine that mimics home conditions as closely as possible.
Rest and recovery are vital when training across time zones. Prioritizing sleep, even in short stretches, allows the body to repair and adapt. Naps can help offset fatigue, but should be limited to avoid interfering with nighttime sleep Incorporating gentle stretching, massages, or light yoga aids recovery and prepares muscles for training sessions.