In the last two years I have taken 18 trips across Europe and the United States. And I have gone for a run in every single place I visited. For me, running on vacation is the best way to learn about a city and connect to the culture. I get to see a side of the city that I would normally miss and remove any barriers from myself and the local (running) community. Running through tunnels along the Seine, doing a shake out run in a Norwegian fishing village of 150, training for a marathon in Sevilla, waking up at 7AM to cross the Rialto Bridge without any tourists, I love running abroad. 

But, I know that for some women running in foreign cities can be intimidating, and I get it. Running as a woman is dangerous, and mapping routes can be tricky when you don’t know the city. I can’t take the danger out of running, but I can give you the tools and resources you need to stay safe wherever you run.

If you’re looking for someone to plan a runcation for you, look no further. I offer trip consultations, tailored travel itineraries, and end-to-end trip planning. I even support running clubs traveling in large groups.

Why You Should Run on Vacation

If you can’t tell by now, I think running on vacation is the most fun a person can have. I love traveling and fitting a run in means I can see so much more of the city I’m visiting. Here are three of my favorite reasons to run in a foreign city:

Exploring New Sights

If you have only a limited window for your sight seeing, getting a run in is a great option to make sure you cross off most of the major destinations in a city. I like to map out all of the major sights ahead of time in Google and transfer it to MapMyRun (you can also do this in Strava, but MapMyRun is free). I find that in most cities, a lot of the major places are located very close to each other and can be seen with just a quick 5k run. 

If you are staying at a hotel, check with the front desk to see if they have any suggested routes for runs around the city.

Connecting with the Local Running Community

If I join a running club, or if I just head out for a run on my own, running in a foreign city immediately connects you to the locals. For the duration of your run, you are not a tourist, but just another runner. 

Also, since most of the members in a running club will live in that city, you are bound to get some awesome restaurant suggestions.

Eating More Food

We all know running makes you hungry, and running abroad means you can eat even more food. Let’s be honest, when I am traveling I want to try some of everything. But oftentimes I find my eyes are bigger than my stomach and have to leave a few things for my next trip. But if you take a run, your stomach is going to be hungrier, so you can sample even more food from the country you’re visiting.

Safety Tips for Running in a Foreign City

Now that I’ve definitely convinced you to take a run on your next vacation, here are my top safety tips for running in a foreign country. I put this list together based on things I have found success with and also talking to other runners who travel the world.

Talk to a Female Concierge

As I mentioned above, I always like to have a rough idea of where I want to run mapped out, but that doesn’t mean I always follow that exact route. Once I have my map, I bring it to the front desk and talk to a concierge about the routes that they would recommend. I prefer to chat with a woman for this discussion, as the world is a bit safer for men and they might not be aware of the same things a woman has to pay attention to. 

It doesn’t matter if the person at the front desk is a runner. As long as they live in the city they should be able to help you. Last time I did this, I dropped a large section off my run because I veered into the industrial section, and added a beautiful and safe park to my run. I would’ve had no idea if I hadn’t stopped at the front desk.

Join a Local Facebook Group

If you think Facebook is out of style, think again. I find Facebook to be a great resource when I am traveling to a new city. If you can find a local running group and drop a question about where to run, you are sure to get some new options and perspectives. I see this all the time in running groups for where I live, and have done this myself while traveling a few times. 

If you can’t find a local group, I also manage a group for female runners across the world who are looking for international race partners, safe running routes, and race suggestions in different countries. I can’t promise that someone in the group will have traveled to the city you are looking for, but I can say that everyone in the group will do their best to help you.

Connect with a Running Club

I mentioned above that joining a local running club is a great way to learn more about the city and get recommendations, but it’s also safer. The more people you run with, the safer you will be. Plus, you don’t have to do any route planning as the group will already have something mapped out. 

I suggest searching Strava, Instagram, or Facebook to find a group. You can also check to see if there are any Park Runs happening in the city you are visiting. These are mostly in the United Kingdom, but they have expanded to 22 countries around the world.

Bring a Personal Alarm

While most safety gear probably won’t make it through airport security, a personal alarm absolutely will. These small alarms make a loud screaming noise when pressed which can be used to scare people away, or alert others if you have an emergency. You can add them to your keychain, or just hold it in your hand while you run.

Dress Respectfully to the Local Culture

Make sure you research the city and country you are visiting beforehand to adjust your running style to fit the local culture. If you are traveling to a very religious country, you may want to wear long sleeves and a hat while running. The goal is to make sure you blend in with local runners.

Share Your Location

If you plan to run on vacation and aren’t planning on buying an international SIM card, think again. It’s always safer to have access to the internet while you are running in case you need to make an emergency call or if you get lost. 

Additionally, having access to the internet means that friends and family can stay up to date on your current location and make sure your route is following the plan.

Running abroad is one of the best choices you can make. Hopefully this list of races helps you stay safe on your next trip. And if you want some running route suggestions for Lisbon, I put together some of my favorites right here.