Here are the most important things to know before catching a flight for your next trail-running adventure

Running a trail running race overseas can be a fun experience both for what’s the same about trail running everywhere—the spirit of community and the ability to run through awe-inspiring places—and everything that is wonderfully different—different languages, aid station provisions, course markings, and wildlife.

“I think there are a lot of things that are different, especially the little nuances,” says Mike Wardian, a Hoka-sponsored runner who has run in 42 different countries. “A lot of the things are the same, too. I mean, it’s still running, it’s still endurance, it’s just navigating the little things.”

I’ve been fortunate to run trail running races all over the world—including events in the majestic Torres del Paine National Park in Chile, the lush forests of the Korean Demilitarized Zone in South Korea, and the rugged splendor of the Alps in and around Chamonix, France. While running through wild, natural places in each of those races certainly brought plenty of thrills, ultimately what makes trail running in an international destination special is interacting with the people—both the locals organizing and running the race and the other tourist runners.

In every one of my experiences, I’ve encountered a common universal pattern among runners who come from different cultures and languages. We’re all pursuing shared passions, all doing the same thing for similar reasons, no matter where we come from. (And yes, just like it is back home in the U.S., there are the non-runners who just don’t get it, shake their heads in disbelief, or simply don’t care enough to pay attention.)

“Obviously, when you’re racing, you want to have your best possible race, but it’s also a great way to embrace the culture,” says Wardian. “It’s great to engage with the people, but it’s also about getting a chance to see people in a place that’s not necessarily a tourist destination. You could be in the middle of a little village in China, or on an island off the coast of Africa, and the locals might not speak your language, but they appreciate what you’re doing.”

With recreational running booming globally, new trail races are popping up all over the place. This rising trend of destination trail running trips is making the world a much smaller place for runners. If you’re a runner with a passport, a sense of adventure, and eager to experience new places, here are eight essential tips to know before chasing mountain trails around the world.

1. Expect the Unexpected

No matter what race you plan to run—a race along the Great Wall of China, jungle trail running in Costa Rica, or running across Iceland—treat your trip like the unique international experience that it is. Prepare to race to your heart’s desire, but be realistic and know that you’ll encounter dozens of quirky details that could impact your racing performance.

Aside from dealing with jet lag, race logistics, and challenging weather conditions, you might find yourself running through fields with livestock and sharing the trails with local villagers or long-distance hiking tourists. Try to maintain a good attitude, take lots of pictures, and enjoy every moment. Years from now, you won’t remember where you placed or what your time was, but you’ll remember the local people, the views, the local culture, and the post-race celebration.

“One time when I was doing a race across the Gobi Desert in China, we encountered these long-haul truckers, and they couldn’t believe that we were running across the desert,” Wardian says. “They stopped and kind of forced us to have tea with them. And it wasn’t part of the race plan, but when you’re there, you’re like, ‘Hey, I’m going to have this experience because I might never have this kind of thing happen ever again.”

2. Respect the Local Environment

One of the beautiful aspects of trail running around the world is the exposure to wild and fragile landscape features that make our planet such a beautiful place. And while traveling in airplanes to faraway destinations isn’t necessarily an eco-friendly pursuit, gaining a greater appreciation for the environmental challenges of each region can be impactful.

Be sure to be as delicate as possible as you enjoy the privilege of tramping through forests, over mountains, and alongside waterfalls, lakes, and rivers, and do your best to follow sustainable tourism guidelines. Consider offsetting your carbon footprint, limit your use of water and energy on your trip, and learn about and respect the Indigenous cultures of the places you are headed.

3. Take Carry-on Luggage

Last year, Tara Savage, an American trail runner who lives in Bangkok, Thailand, arrived in Chamonix, France, a week before the CCC 100K race, but her luggage did not. She purposely planned her travels so she’d have plenty of time to get rest and get acclimated to the local scene. After five stressful days of calling the airline and tracking her bag—as well as borrowing gear and buying new stuff—her luggage finally arrived the day before the race.

Even if you check a bag, be sure to carry your running and racing essentials—trail running shoes, race-day kit, hydration pack, and the items on the race’s mandatory gear list—in a carry-on bag that never leaves your sight.

4. Pack Your Own Fuel

Just as you would with a domestic race, it’s wise to travel with your own energy gels, sports drink mixes, and other race-day nutritional needs. You’re not likely to find the same brands or flavors on aid station tables or in the local shops of your race destination. And if you’re someone known to suffer from gastrointestinal distress, trying something new during a race can be a recipe for disaster.

The first time I ever tried Science in Sport (SiS) Go Isotonic Energy Gel was during a trail race in Switzerland I had picked up at the pre-race expo. Although they didn’t bother my stomach, the flavor and consistency were different than what I was used to, and as a result, I only consumed one during the race and paid the price when my glycogen stores got depleted and I bonked during the second half of the race.

“Sometimes what’s promised by a race director isn’t what you actually get at an aid station,” Wardian warns. “Like UTMB, there’s a full pasta meal available with hot tea and sugar. Other times, you show up to an aid station at a race in a jungle and they don’t have anything to drink but, instead, show you where you can drink from a waterfall. It’s really a matter of being prepared and being able to take care of yourself.”

5. Rehydrate, Refuel, Rest

Flying on an airplane can push you into dehydration and fatigue, and if you’re not careful, you might not catch up in the days before your race. Do your best to keep drinking fluids and electrolytes on your flight (just don’t overdo the alcohol!) and continue as soon as you land at your destination.

Even if you loathe airline food, don’t skimp on meals during your trip, even if that means eating a healthy meal in an airport during a layover or as soon as you land in your destination.

As for sleeping, the best way to avoid jet lag is to sleep as much as possible on overnight flights and then immediately adapt to the new time zone of your destination without mid-day naps. In other words, fight off sleepiness and stay awake until after your evening meal so you can fall asleep the first night in the new destination and begin the next day on the new schedule. Compression socks are also essential for wearing post-race on a long-haul flight.

6. Carry Local Currency

I once bought a candy bar and a Coke from a small trail-side pub during a 50K race in the English Lakes District and it helped rejuvenate me during a big gap between aid stations. The cafe was a cash–only operation that didn’t accept credit cards, so if I hadn’t packed a few British pounds in my pack, I would have been out of luck and bonked even harder. While you can rely on your credit card or a payment app on your phone in many countries, it’s wise to take at least some cash in the local currency for unexpected situations—especially during a race.

7. Pack Trekking Poles

Even if you don’t run with trekking poles in the U.S., it’s wise to take them on your international races. While most domestic races are generally set on runnable trails, overseas races almost always have very steep uphills and descents. Running-specific collapsible poles—such as the Leki Cross Trail FX Superlite or Black Diamond’s Distance Carbon Z—usually aren’t on the mandatory gear list of a race but I’ve found them to be essential. Running poles can reduce the impact of your feet and lower legs and help you run more efficiently on steeper terrain. Just make sure you add them to your checked bag, as you cannot carry-on trekking poles.

8. Other Important Travel Tips

Don’t forget international power converters that will allow you to power-up your phone, watch and other electronics in your hotel. Consider taking a small power bank in your race pack so you can charge your phone when it runs low on juice. Pack a rain jacket and a large black garbage bag, even if you don’t think it’s going to rain. Carry your passport during your race, have a digital copy on your phone and email a version to yourself. Most of all, maintain a good attitude and keep a good sense of humor because things can (and will) ultimately go sideways in ways you didn’t anticipate. And, always, always carry some toilet paper in a plastic bag in your pack.

Remember when Donna Sheridan said, “Life is short, the world is wide?” It’s time to follow through.

“Dreams. Ambition. Hope. Disappointments. So much possibility. So many options. Eager to jump. Afraid to crash. Travel. First day at your job. Hectic days. Sleepless nights. Laughter. Music. Dance. Friendship…Excitement. Confusion, Feeling invincible. Feeling worthless. The feeling that things couldn’t possibly get worse—only to learn that they do in fact get worse, but only until they get better. Making choices. Taking chances. Accepting change—the madness of youth.”

Your twenties are about exploring life and its many nuances. Often, travelling is a huge part of that. Travelling helps you discover places, people, cultures, and, for the most part, yourself. Amidst the din of city life and the endless obligations that come with adulting, taking some time out to travel the world may not be such a bad idea. But it’s hardly as easy as ticking off a bucket list and magically finding yourself at the airport. From budgeting every penny to planning each moment, there’s a lot that needs to be considered before setting out for a trip in your twenties.

Here are five travel bloggers who got to let us in on their secrets and tips to travel, places to visit, and their travel mantra.

Tanya Khanijow

Places to visit: I highly recommend traveling to Southeast Asia in your twenties. Countries like Thailand, Vietnam, and Indonesia offer a perfect blend of adventure, culture, and natural beauty. These destinations are budget-friendly and provide incredible experiences and activities like trekking through lush jungles, swimming in turquoise waters, and immersing yourself in vibrant local cultures. You can also consider some of the central Asian or Middle Eastern countries like Oman, Kazakhstan, and Jordan.

Budgeting tips: Set a realistic budget based on your income and savings. Prioritise your expenses and allocate funds accordingly, opt for budget-friendly accommodations like hostels, guesthouses, or homestays. Use price comparison websites to find the best deals on flights and transportation for the best dates/months. Opt for local street food or affordable eateries to save money on meals. Finally, consider using public transportation or walking instead of relying on taxis or private transfers.

Planning the itinerary: Research your destination to understand its attractions, weather conditions, and any cultural norms or customs you should be aware of. Create a rough itinerary outlining the places you want to visit and the activities you’d like to do. However, leave room for spontaneity. Consider the duration of your trip and allocate sufficient time for each destination. It’s important to strike a balance between exploring popular tourist spots and discovering off-the-beaten-path gems. Ask local taxi drivers, restaurant owners, reception staff or local shop owners about things they like to do to get the best recommendations. Lastly, use travel apps or websites to organise your itinerary, keep track of bookings, and access offline maps or travel guides.

Travel Mantra: My travel mantra is to embrace the unknown, step out of your comfort zone, and make every journey a learning experience. I love to seek the unknown. It’s important to be open-minded, embrace the local culture, and savour every moment.

Aakanksha Monga

Places to visit: A trip around Southeast Asia to Thailand, Indonesia, Vietnam is a MUST in your twenties. The new cultures, food, and people you will meet will change your perspective toward the world. It’s a lot of fun backpacking and going through hostels in your 20s; it might not be as fun later on, trust me.

Budgeting tips: Split your budget between fixed and variable costs. Fixed costs are the ones you can know in advance, like flights and stay. Then you have variable expenses like food, transportation, and activities, and researching about these will give you an idea of how much your per-day cost would be. Take along some emergency cash as it will always come in handy.

Planning the itinerary: The itinerary of a trip to any of the countries in Southeast Asia should involve lots of outdoor activities. I loved hiking up the volcanoes in Indonesia.

Travel mantra: Go with an open mind and open heart, never judge any culture, and be open to adapt to different situations.

Prakriti and Ashish

Places to visit: Twenties are easily the best time to go backpacking. In India, we recommend travelling across Ladakh and Spiti Valley to enjoy endless stunning terrains and beautiful views. We also encourage every traveller to try the famous backpacker circuit of Cambodia, Laos, and Vietnam, as they are some of the most affordable countries to travel to.

Budgeting tips: Set aside a daily expense allowance and track your spending to stay on the course.

Planning the itinerary: Begin planning your trip at least two months in advance, so you have time to research thoroughly and save up. It also helps to create spreadsheets and lists like places of interest, transportation options, and things to pack. Rely more on detailed travel blogs as opposed to video format information. It’s important to understand that often, watching a video to gather information creates a certain expectation from a trip, which, if not met, leaves one rather dissatisfied, thus defeating the process.

Travel Mantra: Life’s too short to be lived within four walls, we much rather prefer the world as our oyster.

Manav Chhabra

Places to visit: Both India and Europe will offer unique adventures. In India, you can witness vibrant culture, majestic architecture, and diverse landscapes, while Europe will expose you to a wealth of art, history, and stunning landscapes. And both can be budget-friendly.

Budgeting tips: Travel light so you can access pocket friendly places such as hostels. Budget trips are all about making smart choices and embracing local culture.

Planning the itinerary: Besides creating a rough list of must-visit spots, it’s important to have a schedule and also allow flexibility in your itinerary. Embracing flexibility can lead to unexpected adventures and memorable experiences. Understanding cultural norms, etiquette, and practices will help you navigate the destination with ease and enhance your interaction with locals. Finally, consider the climate and activities you want to do at your destination when packing.

Travel Mantra: Ensure the safety of your belongings and enjoy every minute of your journey.

Himani Chawda

Places to visit: One must travel to the northern parts of India such as Himachal Pradesh and Uttarakhand to be amidst nature and experience the local culture. Trekking and camping in Himachal is a must-have experience.

Budgeting tips: Plan in advance. The more you delay booking the trip, the more expensive it will get and impact your entire budget.

Planning the itinerary: Researching and downloading offline maps to reduce your dependency on the internet and keeping your cash in different pockets of your bag or outfit is a good way to plan.

Travel Mantra: She wanted to travel the world and that’s what she is doing.

Level one of trip planning means that you just decided that now it’s time for a vacation. But you are not aware of anything except this. In this article, I will guide you on how to move further from level one of your trip planning and make your dream trip happen.

From deciding a destination to deciding a budget as simply choosing a destination is not sufficient; you also need to consider other trip preparations, such as seasons, finances, accommodations, duration, flights, etc.

After level one you just need to follow the below step or tips:

Decide a season and be aware of it:

Take into account the season of the year you will be there first. As it affects the budget, this will assist you in further planning your vacation. For instance, if you’re traveling at the busiest time of year, hotel and other accommodation expenses will be prohibitively expensive.

However, if you travel during the off-peak season, you will be able to get cheaper hotels and lower prices everywhere else. But that too depends on your choice of destination.

Decide a budget:

The cost of your return flight or other transportation, the cost of accommodation for a specified number of days, your planned activities at your chosen destination, your planned food budget, your planned sightseeing, and of course, some emergency money, all go into determining your trip budget. You must set a budget otherwise chances are high that you will end up spending more.

Booking in advance is the game changer:

You must book your airline, train, or bus tickets long in advance if you want to know how to properly prepare for your trip after ideation is finished. Because train and plane tickets are erratic in terms of availability and price changes, you can stay within your initial budget by making your bookings a few months in advance.

Research about safety:

Before going there, you should always check to make sure it’s safe by getting information from dependable sources. The location, for instance, cannot be going through civil unrest, war, viral illnesses, or anything else that could represent a major safety concern.

Make a fantastic itinerary:

Plan your route so that you can see all the places you “must see.” How long does it take to get from one town to the other? How much time will it take you to complete these activities? How long would it take you to see everything you wanted to see in this city? If the purpose of the trip is to relax and take it easy while on vacation, the trip planner should just include one or two activities per day.

Keep your first aid kit ready:

Nowadays, everything is accessible everywhere, but we are convinced that some treatments are not available everywhere. For instance, many people are highly picky about fever medications and claim that only this company’s medication would work for them.

In these situations, it is best to prepare a first aid box with basic medications for a cough and cold, as well as painkillers, bandages, and other emergency medications and ointments. It keeps you prepared for things like fever, acute body aches, scrapes, scratches, and other wounds.

Want to take better beach photos? Well, we’ve got 12 tips to help you do just that so next time you’re at the coast, your beach photos will stand out from the crowd.

1. What Gear Do I Need?

• Camera – Compact or DSLR
• Camera bag – Keep your gear safe from sand and sea salt when you’re not using it.
• Tripod – Something lightweight and portable will be perfect as it won’t take up too much room in the car and your arms won’t ache after carrying it around all day.
• Polarising filter – Help reduce reflections and boost contrast.
• UV filter – Protect your lens from scratches.
• Hurricane blower and lens cloth – Make sure your lens is free of sea spray and keep grains of sand out.

2. How To Protect Your Gear

You might enjoy a day out at the beach but your photography gear won’t. Make sure you wipe all of your gear down when you get home and leave it to dry out completely. Spiked feet will stop your tripod slipping into the sand as you’re trying to frame up while a UV filter will help stop sand scratching your lens. When you’re not using your camera, remember to put it back in your bag and if you’re using a DSLR and want to change lenses, try and do it off the beach and out of the wind so sand doesn’t get blown where it shouldn’t be.

3. What About Time Of Day?

The warm light of an evening will give you better results than midday sun or if you’re a morning person, get up early when the sun’s at a lower angle so your shots will be more evenly lit without large, deep shadows running through them. There will be less people around at this time too as most of the day-trippers will have left if it’s later in the evening or not arrived if you’re up at the crack of dawn. Don’t dismiss shooting a few shots of a busy beach though, particularly if it’s a hot weekend and the sand can’t be seen for towels and seats.

4. Don’t Just Look Out To Sea

Sweeping vistas of the ocean and cliffs do look great but do try turning around with your camera and photograph the scene that’s unfolding behind you. Just be careful who you point your lens at as there is a chance it will upset some parents who’ll want to know why you’re photographing their children. Try capturing shots that help tell the story of what happened at the beach – close-ups of sun cream bottles, buckets, spades and dropped ice cream cones make great ‘fill-in’ shots for photo albums and photo books.

5. Look For A Focal Point

When you do shoot out to sea try giving the shot a focal point in the foreground otherwise it can look a little empty. Driftwood, rocks and footprints are just three things you could use to add an extra element of interest to your shot. Just check you’re using a small aperture before you take your shot to ensure front-to-back sharpness.

6. Focus On The Water

To turn the waves into a smooth, dry ice-like motion you need to set your camera on a tripod and dial down to a slow shutter speed. How slow you need to go will depend on the movement of the waves and how bright it is so some experimentation will probably be needed. If you’re struggling to get the speeds you need use a polarising or ND filter to reduce the amount of light entering the lens.

7. Change Your View

If there’s a pier get on top of it to give yourself some height. You’ll then be able to get more of the beach scene in shot. If you’re using a compact camera that has a tilt-shift mode, getting up on the pier will give you the chance to turn the people sat on the beach into model-like characters. If there isn’t a pier try extending the centre column on your tripod to give you more height. You may want to pack a remote release in case you can’t reach the camera’s shutter button when your tripod’s extended. It’ll also help reduce the chances of shake spoiling your shot.

8. Check Your Horizons

You need to make sure your horizon’s straight and try moving its position to draw the viewer’s attention to a particular part of the shot.

9. Shoot A Sunset / Sunrise

You can’t go to the coast without photographing a sunrise/sunset (depending on which coast you’re on). Just remember to have yourself at your chosen location an hour or so before sunset/rise and make sure you pack your tripod as working hand-held in these low light situations will only cause shake.

10. Capture Some Close-Ups

Shells and pebbles are just two subjects you can use for a spot of close up photography on the beach.

11. How To Deal With Exposure Problems

The problem with sand sat against a light sky is that it can confuse your camera into underexposing the shot so try using exposure compensation to deliberately overexpose the scene. It can be tricky getting the whole scene exposed correctly and bracketing can help, however, if you have subjects that can’t stay still, your shots won’t line up when you’re back in front of your computer.

If you’re working with a compact camera switch it to Beach scene mode from the camera’s scene mode or picture mode menu. The Beach scene mode will increase the exposure slightly to compensate but also adjusts the white balance to make the sand look more natural.

12. Photograph People

To capture your kids running around switch to fast shutter speeds and continuous shooting mode. If you want to slow things down try getting them to do something that’ll keep them in one place such as building a sandcastle you’ll be able to get some great frame-filling shots of their faces to show their expressions but do zoom out a little too as this will give the shot context. If you find the sun’s casting shadows on their face try adding a little fill-in flash and avoid positioning the sun behind you as this will only make them squint.