It’s been hours and you’ve finally felt the subtle jolt as the plane touches down in a destination that’s foreign to you. Three things are on your mind:
- I’m exhausted and need to stretch my legs.
- How will I ever adjust to this new time zone before my race?
- Where is the nearest place I can get a big bowl of pre-race pasta?
Don’t worry, that crisp hotel bed is calling your name, and take out is around the corner. Unfortunately, I cannot promise an overarching cure for the next few sleepless nights or unbearably early mornings, but I can give you some tips on how to tackle jet lag like a pro.
First of all, what is jet lag and why does it matter so much to runners. Simply put, jet lag is arriving to a new destination in a different time zone and experiencing a disruption of your internal clock. As a runner, it has the utmost ability to negatively impact your performance by altering sleep patterns, lowering energy levels, and derailing the original focus of that glistening PR.
Your secret potion to beating this unmistakable phenomenon starts before you even get on the plane. Book your flight so that you arrive a week before the race if you can. It will give you a cushion for the adjustment period. Once that flight is booked, first things first, check the time difference. It is vital you know the hours to which you’ll need to adjust. With that, begin to gradually shift your sleep schedule in favor of the destination’s time zone. For example, if you live in Boston and have a race in Italy, go to bed a little sooner and wake up earlier. In addition to taking care of your beauty sleep, it is a necessity to closely manage two other basic needs. Make sure you’re staying hydrated days before you travel and eat nutritious meals to maintain energy levels. Combat dehydration and feeling sluggish. These two concepts also apply to the duration of your flight. Drink water and electrolytes while avoiding any triggering foods that may cause stomach discomfort. Remember, your body is your friend, not your greatest enemy.
Fast forward and you’ve landed in a new temporary home- the haven of your race. While you need to prioritize rest, such as getting a full night’s sleep, be strategic. Take short naps if you cannot keep your eyes open (30 minutes TOPS) and make sure to acclimate to your new environment’s time. Eat nourishing dinners within accustomed hours of your destination even if it feels like 2pm. On top of that, expose yourself to natural light; it will help your circadian rhythm almost in the same line as sleep. While you’re outside, stay active even if it is just a walk in the park or a short run. Don’t let your body become sluggish and stiff.
Now, you’ve followed my tips up until this point. It’s the day before the race. To be completely transparent, there is no magic spell or routine that differs from what I’ve already told you. Due to this, let me summarize my main points with a slight gear to race-eve.
- A gentle shakeout run will help you loosen any tight muscles and it will remind you that despite what your mind is telling you- you are in fact a runner.
- Eat a balanced meal. Many individuals have their own determined meals the night before a race, but if you don’t remember to eat complex cards and add in some protein (take my food recommendations lightly and do your own research + listen to your own body; I’m not a nutritionist).
- For all that is good, HYDRATE. No explanation needed.
- Sleep. You’ve earned it. Jet lag may still be present and pre-race jitters might tingle throughout your body, but give yourself a set bed-time routine and stick to it. Close your eyes and count sheep, listen to classical music, hug your race bib. Relax and let the darkness behind your eyes take you into a temporary place of peaceful bliss.
Lastly, on race day, listen to your body. Start slow and pay attention to what feels good and what feels bad. Find your flow, maintain your energy, and enjoy the journey. Your training has led you to this point and will launch you into a joyous PR finale.
I wish you all the best of luck with your wanderlust-ful adventures!