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If they ever figured out wormholes or teleportation or time travel, I would be the last person to sign up. I can't imagine how I'd feel traveling to another dimension when short plane flights make me feel like such a piece of soggy garbage.

Or that's how I used to feel. Then, over the last few years, I saw how expert traveling runners do it. I asked them about their secrets. And I learned a few things that have helped me feel a bit less like a lazy parasite after travel.

In 2018, Cat Bradley went from Europe to the U.S. to Europe in the week before a top-10 finish at UTMB. A few weeks ago, Zach Ornelas traveled from Michigan to South Africa just a day before a top-10 at the Two Oceans Ultramarathon. So it's definitely possible to do almost any trip and excel physically. From talking to Cat, Zach and many others, I came up with a list of nine things that I have seen among many good travel-runners. The science in this area is not settled, so pick and choose what works for you.

If I'm doing the calculations correctly, that means drinking a swimming pool before touching down in Paris. But after my own struggles racing internationally, I tried approximating that hydrating formula, and I felt significantly better on future trips.

Hydrate Adequately, Especially on Planes

Lauren Fleshman, an amazing athlete, coach, writer, parent and entrepreneur (the EGOT of running), wrote a wonderful article on jetlag and athletes back in 2011. She recommended eight ounces of fluid every 45 minutes on a flight. If I'm doing the calculations correctly, that means drinking a swimming pool before touching down in Paris. But after my own struggles racing internationally, I tried approximating that formula, and I felt significantly better on future trips.

There's no need for a set formula (8 oz every 45 min may be excessive for many people), just don't dehydrate yourself in planes or cars. Plus, the extra bathroom breaks make for a solid excuse to move. I recommend some electrolyte mix in water to possibly support absorption (a complicated sub-question that depends on many variables-see this 2015 article from Nutrition Reviews for details). And make sure you don't overhydrate either, which can have its own nasty health effects. Hydration is hotly debated, with legendary exercise scientist Tim Noakes even publishing a book called Waterlogged that argues that overhydration is a major problem, so find what works for you.

Eat Like a Normal Person

Spending the trip subsisting on Smartfood popcorn and Werther's candies will probably make you feel crappy when you get where you are going. Trust me, I've done some real-world experiments, and I may or may not be typing this with fingers coated in cheese-like powder.

Don't overthink it, just make sure you fuel well. Pack healthy snacks like nuts, fruit and whole-food energy bars, and keep eating. Avoid fake sugars (and gum unless you know it doesn't bother you), too much alcohol and food that makes you feel like crap about yourself. Powdered cheese-like substance feels good in the moment, but note to self 10 servings of it usually isn't the best long-term life decision.

Consider Wearing Compression Tights/Socks on Your Trip

The science behind compression gear during travel is not settled, but there is some evidence that it could help prevent blood clots in susceptible people, and some athletes who travel frequently say that the circulation effects can make long trips go over easier on the body.

I like athletes to consider wearing graduated compression tights or socks if they have a pair, but not to worry about it too much one way or the other. Plus, compression socks are like calf-muscle Spanx.

Move as Much as Is Reasonable

Recommendations vary, but many sources say to move five to 10 minutes every hour. That is pretty difficult unless you want to be the worst seat-mate possible. Could you imagine if everyone on the plane did that? It'd be mass hysteria.

But as much movement as possible is good, even if you aren't playing musical chairs every few minutes. Stand up, do some light squats, maybe some stretching. During drives, walk around the gas station a few times and do some push-ups. There are benefits to circulation, and it's always good for sanity to avoid impersonating a human pretzel for too long.

After Sitting for an Extended Time, Go on a Walk and Do Mobility Work and/or Stretching

When you get where you're going, push back against the stationary inertia and get moving, even if you are really tired. I have seen athletes excel with a couple-mile walk, followed by doing whatever mobility/stretching they usually enjoy. For me, that means a walk followed by some comically poor yoga poses.

Consider Elevating Your Legs (or Using Compression Boots)

There is some evidence that elevating legs (against a wall or similar) can improve circulation and stop pooling of fluid that can happen in legs during travel. My feet usually look like sad little sausages after being on a car or plane, and elevation seems to help them regain some semblance of normal.

If you're really lucky, Normatec boots or similar air-compression methods seem to be really helpful, but that's a luxury that most travelers probably won't have. This bullet point won't make or break the trip, and some of the benefit that I see in athletes might just be taking the time to relax, rather than leg elevation or sexy space boots.

If Your Sleep Schedule Is Off, Still Give Yourself Restful Time

I have heard that for some athletes there is no more frustrating advice given all the time in the running world than "sleep more." I am guilty of saying it too. Sleep is good for recovery, hormones and performance. Never underestimate the power of performance-enhancing snoozles.

But for many athletes, it's not that simple. It is totally normal to suffer from issues with being able to get to sleep or stay asleep. If you're one of the athletes who has sleep struggles, I promise you that you're not alone. So many of the athletes I coach might not be captured in a study on insomnia, but have persistent problems with sleep. Sometimes, it even becomes a source of daily anxiety.

Those problems are especially evident during travel. Jason Schlarb just finished 2nd at the Maxi Ultra Race in France, and on the phone afterward I asked about his travel schedule. Jason would never make an excuse, so I had to press him on his sleep. He estimated that he slept around three hours in the few days before the race, which started at midnight local time.

While the travel made sleep difficult, Jason still gave his body plenty of rest, which let him perform really well anyway. What I like athletes to do is carve out eight to 10 hours at night when they'll be in bed, lying down without any screens or social stimulation. A book is OK (and make sure you always have two-plus amazing books in your bag), but lying there and meditating peacefully is even better. If that results in a solid trip to dreamland, awesome. If it means no sleep, that's OK too. Just try to avoid spirals where worrying about sleep makes the restful time full of anxiety about being awake, rather than mindful relaxation.

I have seen tons of athletes excel off almost no sleep (especially the night before races), so cut yourself slack and let your brain shut off, knowing that it's OK if you get an eight-hour session of gratitude instead. Some athletes swear by melatonin to help reset their natural sleep cycles, but everyone is different, so make sure you don't do anything for the first time before a race.

Use Caffeine Strategically

Caffeine is a blessing and a curse during travel. It can help you feel like a normal, functioning human being. But it can also prevent your body from falling into a new pattern in a new time zone.

There are no set rules that work for everyone, but the best advice I have heard is to stick to your normal schedule for short trips (ideally with no caffeine after the morning), and to consider abstaining entirely before and during long plane trips. Then, a little bit of caffeine as the sun comes up can jump start your system and your bowels (another problem that many athletes struggle with on long trips).

Accept Feeling Like Crap, and Do a Few Fast Strides to Jump-Start Your Body

Even if you do everything right, there's a solid chance your body will feel all wrong. And that feeling is OK. Accept it, embrace it and laugh at it if you can. There is great power to be had in understanding you don't have complete power over how you feel.

I like athletes to do a few strides on their first run after travel to give their neuromuscular and aerobic systems a jump start. Something like 4 to 6 x 20 seconds fast on slight uphills after an easy run will get the heart pumping and often helps athletes feel way better. At the very least, it usually shows them that while they might not feel normal, their bodies are still strong and powerful.

Travel is fun. Running is fun. Mixing the two can sometimes be where fun goes to die. So be patient with your body, giving it the grace and space to adjust. After all, every legendary adventure requires an epic journey.

Traveling for a race is the perfect excuse to turn a running weekend into an adventure. Perhaps you’re heading to the Tokyo Marathon⁠ and already thinking about the sushi and ramen you’ll enjoy afterward. Or maybe your next finish line is beside the beach.

Between training, booking a hotel and planning what to explore, packing can become an afterthought. Then race morning arrives, and your favorite socks are still at home, your race information is buried in your suitcase and your water bottle is nowhere to be found.

A little organization before departure can make the entire trip smoother. These seven packing tips will help you arrive ready to run and enjoy the weekend.

1. Pack Your Race-Day Outfit in Your Carry-On

Keep your race-day clothing and essentials in your carry-on. Pack your running top, shorts or tights, socks, sports bra if needed, and the small items you depend on during a race. If your checked luggage is delayed, your key gear will still be with you.

Fold your race outfit together or place it in a packing pouch so everything is easy to find. A smaller zip pouch can hold accessories. Knowing exactly where your race kit is means one less thing to worry about when you arrive.

2. Wear Your Running Shoes on the Plane

Your running shoes deserve the same attention as your race outfit. Wearing them on the plane keeps them out of checked luggage and leaves more room in your suitcase.

Choose a familiar pair you have already used in training. Race weekend is not the time to discover that new shoes rub or fit differently than expected. If you prefer to travel in another pair, keep your race shoes in your carry-on.

3. Bring a Spacious Bag for Your Gear

A race trip often requires more than running clothes. Add a jacket, recovery clothes, snacks and accessories, and your packing list grows quickly. A spacious duffel with sturdy handles and useful pockets can keep those extras organized and serve as a day bag at your destination.

Think about what you’ll do beyond race day. A hike may call for trail shoes and a light layer. If pickleball is part of your plans, you may want a paddle and extra clothes.

The same thinking applies when choosing your bag. If you’re planning a few games on the court during the trip, consider pickleball tour and duffel bags⁠. A backpack may be more practical for hiking or exploring on foot. Choose a bag that suits your itinerary, and check your airline’s size and weight limits before packing.

4. Organize Your Bib and Race Documents

Keep your identification, registration confirmation and race instructions together. A slim document pouch works well for paper copies, while a dedicated folder on your phone can keep digital information easy to access.

Download important details before leaving home, including the race map, confirmation email and packet pickup instructions. Save copies you can open without an internet connection.

If you already have your bib, keep it flat and protected. Otherwise, check where and when you need to collect it and what identification the organizer requires. Handling these details in advance helps keep the pre-race scramble to a minimum.

5. Take Familiar Snacks with You

Race travel can disrupt your usual eating routine. Your preferred breakfast may be unavailable, and the hotel buffet may not offer what you normally eat before a run.

Bring the bars, gels and electrolyte products you have already used in training. Your runner’s diet⁠ shouldn’t become a vacation guessing game.

Count what you’ll need for travel and race day, then pack a little extra. Keep some familiar snacks in your carry-on and bring enough race fuel for your planned strategy. Check destination rules before carrying food across international borders.

6. Always Have a Water Bottle

Busy travel days can make it easy to forget your usual drinking habits. A reusable water bottle is a simple item that deserves a place on your packing list.

Carry it empty through airport security, then fill it where drinking water is available. Keep it handy during your journey and when heading out for packet pickup or other race activities.

Staying hydrated is also part of caring for your body while traveling⁠. If an electrolyte mix is already part of your routine, pack your usual product. Having familiar supplies nearby makes it easier to maintain your normal habits while traveling.

7. Pack Layers for Changing Weather

A mild forecast doesn’t always reflect how it will feel while waiting at the starting line early in the morning. Pack a lightweight layer you have already worn while running.

A zip jacket or long-sleeve top can help you stay comfortable before the start. Decide in advance whether you’ll carry it during the race or leave it at an official bag check, following the organizer’s instructions.

For colder conditions, familiar gloves and other tested gear can help. Review this guide to running in cold weather⁠, then check the forecast again before departure and once more before race morning so you can make any final adjustments.

Thoughtful packing helps you get more out of a destination race. Keep essential gear close, choose a bag that works for your plans and organize your documents before you leave. With those details handled, you can spend less time searching through your suitcase and more time enjoying the run—and everything that comes afterward.

 

Thailand’s Puripol Boonson has been named the Men’s Most Valuable Player of the Aichi-Nagoya 2026 Asian Games after producing a remarkable sprint double that further underlined his emergence as one of Asia’s brightest young track stars.

The 20-year-old sprinter delivered two outstanding performances to claim gold in both the men’s 100m and 200m, establishing himself as the dominant individual sprinter of the Games and earning the biggest individual accolade awarded by the Olympic Council of Asia.

Boonson opened his campaign in spectacular fashion in the 100m, storming to victory in 9.90 seconds. The performance confirmed his exceptional speed and placed him firmly among the continent’s leading sprinters.

He then returned to the track for the 200m and produced another statement performance, crossing the finish line in 19.88 seconds to secure his second gold medal. His time matched the Asian record, adding another significant milestone to an already remarkable Games.

The sprint double is particularly impressive given the depth of talent competing at the continental level, with Boonson managing to combine explosive acceleration in the 100m with the speed endurance required to excel over 200m.

His performances have also strengthened his reputation as one of the most exciting young sprinters in Asia. At only 20, Boonson is already competing at a level that places him alongside some of the continent’s most accomplished sprinting names, while his progression suggests there could be even greater performances ahead.

For Thailand, his success represents a significant moment for the nation’s athletics programme. Boonson has become a leading figure in a new generation of Asian sprinters, and his performances on the biggest continental stage have brought renewed attention to Thailand’s sprinting ambitions.

Winning two individual sprint titles and being selected as the Men’s MVP makes Boonson one of the defining athletes of the Aichi-Nagoya Games. More importantly, his performances have provided a glimpse of what could become a long and highly successful career on the international stage.

With a 9.90-second 100m and a 19.88-second 200m already on his record, Puripol Boonson has made one thing clear: Asia’s sprinting landscape has a new force to watch.

MELBOURNE, AUSTRALIA — The countdown is almost over. On Sunday, October 11, Eliud Kipchoge will return to marathon racing in Australia as the legendary Kenyan takes the next step in his extraordinary seven-continent world tour.

The two-time Olympic marathon champion will headline the 2026 Nike Melbourne Marathon, marking the third stop of his global journey after opening the project in Cape Town in May before travelling to Porto Alegre, Brazil, in July. Melbourne now becomes the next chapter in a remarkable mission designed to take one of the greatest marathoners in history across all seven continents.

And for Kipchoge, the Melbourne visit carries a message that reaches beyond the marathon itself.

Reflecting on the history of the Olympic city, Kipchoge drew inspiration from an extraordinary moment in 1956, when a 17-year-old boy named Ian (John Wing) encouraged Melbourne to come together and walk during the Olympic Games.

“In 1956, a 17-year-old kid called Ian (John Wing) told Melbourne to walk together during the Olympic Games. Seventy years down the line, I am going to tell the people of Melbourne, let us run together,” Kipchoge said.

The message perfectly captures the spirit behind his latest global adventure — using running not simply as competition, but as a way of bringing people together, inspiring communities and connecting different parts of the world through the sport he has devoted his life to.

And Melbourne has prepared for the occasion.

The 2026 Nike Melbourne Marathon has undergone one of the most significant course transformations in its history. Organisers have created a faster and flatter route, reducing elevation gain by up to 20 per cent and cutting the number of turns by around 30 per cent. The demanding climb between Birdwood Avenue and Domain Road has also been removed, while the race will once again culminate with the iconic finish inside the Melbourne Cricket Ground.

For Kipchoge, however, this journey is about far more than chasing another fast marathon time.

At 41, the Kenyan legend is at a different stage of his career. The days of relentlessly pursuing world records may be behind him, but his ambition remains unmistakable. This time, the challenge is to take his message of running, unity and inspiration to every corner of the world while sharing the road with runners and communities across seven continents.

The Melbourne appearance also carries a special significance. Kipchoge has never previously raced the Nike Melbourne Marathon, and his arrival has added another layer of excitement to an event already entering a new era. More than 60,000 participants are expected across the festival, while the marathon itself has a capacity of 20,000 runners.

The race will begin at 6:15 a.m. local time on Sunday, with runners setting off from Batman Avenue before making their way through some of Melbourne's most recognisable landmarks. The finish inside the MCG promises to provide a spectacular backdrop for what could become one of the most memorable moments of Kipchoge's global tour.

Kipchoge arrives in Melbourne with a formidable legacy that few athletes in any sport can match. He is a two-time Olympic champion, a former marathon world-record holder and the first man to run a marathon under two hours in a controlled, non-record-eligible event.

Yet his latest challenge is not about adding another number to an already extraordinary list of achievements.

It is about the journey.

From Africa to South America and now Oceania, Kipchoge's seven-continent adventure is allowing fans around the world to see the marathon icon in places where he has never raced before. Each race represents another opportunity to connect with runners, inspire younger generations and celebrate the power of the sport that has defined his life.

And in Melbourne, his message is simple: let us run together.

On Sunday morning, the streets will fill with thousands of runners, spectators will line the course, and one of the most celebrated athletes in the history of distance running will once again stand on a marathon start line.

Seventy years after a teenager encouraged Melbourne to walk together during the 1956 Olympic Games, Kipchoge will return to the city with a new invitation — to run together.

Eliud Kipchoge is coming to Melbourne, and the world will be watching.

Two-time Boston Marathon champion Sharon Lokedi is entering the final phase of her preparations for what promises to be a highly anticipated Chicago Marathon debut on Sunday, October 11.

The Kenyan star has completed her demanding training blocks and has now turned her attention to tapering, allowing her body to recover and sharpen ahead of one of the biggest marathon showdowns of the year.

Lokedi will lead an impressive Kenyan women’s contingent in Chicago, bringing together a mixture of proven champions and elite marathon talent. Among those joining her are former world-record holder Brigid Kosgei, Brillian Kipkoech and Loice Chemnung, the runner-up at the 2026 Boston Marathon.

For Lokedi, Chicago represents another major opportunity to strengthen her reputation on the world marathon stage. After establishing herself as a two-time Boston champion, the Kenyan will now take on the famously fast streets of Chicago, where a deep international field is expected to produce an exceptionally competitive race.

However, the Kenyan challenge will face formidable opposition from Ethiopia, led by defending champion Hawi Feysa. The Ethiopian contingent arrives with considerable depth, setting the stage for another compelling Kenya-versus-Ethiopia battle over 42.195 kilometres.

The quality of the field is underlined by the presence of 12 women with personal bests faster than 2:20, highlighting just how fiercely contested the race is expected to be.

With Chicago’s flat course renowned for producing fast times, the conditions could provide the perfect setting for the leading contenders to test their limits. Every tactical decision, surge and late-race move could prove decisive as the elite women battle for victory.

All eyes will now turn to Chicago as Lokedi begins the final countdown to her debut. With her hard work already completed, the Kenyan star will be hoping that a successful taper translates into another memorable performance on one of the world’s fastest marathon stages.

Belgian marathon star Bashir Abdi has been forced to withdraw from the 2026 Chicago Marathon after suffering a calf injury during his final training session in Flagstaff, Arizona.

The two-time Olympic marathon medallist confirmed on Monday that a small tear in his calf has ruled him out of Sunday’s race, bringing an untimely end to months of preparation for one of the biggest marathons of the year.

“Unfortunately, I will not be participating in the Chicago Marathon this weekend,” Abdi announced. “During my last training session in Flagstaff, I suffered a small tear in my calf.”

The 37-year-old stressed that the injury is not considered serious, but explained that it is significant enough to prevent him from safely taking his place on the start line. After consulting with his coach and medical team, the decision was made to avoid taking unnecessary risks.

“It’s not a major injury, but enough to keep me from the start line. After consulting with my coach and medical team, we decided not to take any risks,” Abdi said.

The withdrawal is a major disappointment for Abdi, who had been listed among the elite contenders for the 48th edition of the Bank of America Chicago Marathon. The race is scheduled for October 11 and is expected to feature more than 55,000 finishers.

Abdi arrived at the Chicago buildup with an impressive marathon résumé. He won Olympic silver in Paris in 2024 after previously taking bronze at the Tokyo Olympics in 2021, establishing himself as one of the most accomplished marathoners of his generation.

He is also the European marathon record-holder, having clocked 2:03:36 in Rotterdam in 2021 to become the first European athlete to break the 2:04 barrier.

His 2026 season had shown that he remained capable of competing at the highest level. In April, Abdi finished third at the Rotterdam Marathon in 2:04:19, behind Ethiopia’s Guye Adola and Tesfaye Deriba.

For Abdi, the immediate priority is now recovery rather than forcing a return before he is ready. Missing Chicago will undoubtedly be frustrating after months of preparation, but protecting his long-term career is the more important decision.

The Belgian remains determined to move forward, with his focus now shifting toward rehabilitation and preparing for his next opportunity to race.

For one of Europe’s greatest marathoners, Chicago may be off the calendar—but the pursuit of more history continues.