The benefits of running when travelling

Although we believe traveling is one of life’s biggest gifts, we know it can get exhausting. Many road warriors are aware of the mental and physical consequences of long haul flights and other business traveling stressors. 

Be they packing, booking, arranging, or countless others.

But there is one way to see a city like never before while helping you stay energized: running.

Going for a run is an excellent way of immersing yourself in local culture. It can also help you become more culturally agile wherever you’re visiting. There’s only so much an itinerary can allow, but in having one, you can make the most of your run and your trip.

Even if you don’t consider yourself a runner.


urbirun Miami

Why should you run?

Keen runners will tell you how great it is for your mind, body, and soul. While they’re right, you might feel like they’re just saying that. But the benefits of running are well-documented. 

From living longer to having clearer skin, there are decades’ worth of science that prove its worth. Let’s take a look at some of the top reasons to run:

It’s a mood booster

Life can be exhausting at times, and that doesn’t stop when traveling. On the contrary, feeling tired on a dream business trip can really put a damper on it. Luckily, recent studies suggest that running can reduce the risk of major depression.

So, when people say exercise gets your endorphins running, they’re telling the truth. Whether we understand the science between mood and exercise yet or not, experts say running 15 minutes a day can boost your mood. Also, that moving even a little bit can help.

It helps you live longer

There’s a lot to be said for cardiovascular health, and all of it is good. One study even combines over 70 citations documenting the link between cardiovascular fitness and decreased mortality rates. 

The authors of the study followed more than 55,000 people for 15 years. What they found was running was associated with a 30% reduced risk of death. And you don’t have to run marathons, either: they saw the same benefit from as little as 5–10 minutes of running a day. 

urbirun Chicago

It can improve your memory

Memory is a funny thing. Most of us have forgotten where we put our keys or panicked about what to pack for a trip. While this is just part of getting older, there are studies that say regular exercise can actively change your brain. 

Studies have found that exercise can increase the hippocampus, which is the part of the brain associated with memory. Furthermore, another study published by the Medical Journal of Neurology, found middle-aged women with high levels of fitness are 88% less likely to develop dementia. 

This particular study began in 1968 using data from 191 Swedish women aged between 38 and 60. Researchers had the women take part in a cardiovascular fitness test, the results of which divided them into fitness categories from low to high. 45% of women in the “low fitness” group went on to develop dementia later in life. 

When should you go running?

Most runners have times they prefer to go running. Sometimes it’s out of necessity, others out of choice. 

While science says the best time to run is in the afternoon or early evening, this might not be the same for everyone. A lot of research shows the best time to go running mostly depends on your circadian rhythm; something that varies by individual.

But what about when you’re traveling?

urbirun London – Thames and more (and 4 others tours in London)

Running while traveling

A white paper published by bleisure app Jack and Ferdi reports that over 70% of business travelers report symptoms of an unhealthy lifestyle. This includes a poor diet, lack of exercise, excess drinking, stress, and mood swings. 

And it makes sense: it’s hard to stay on top of your fitness when you’re in a new city full of exciting prospects and cuisine. Traveling across different time zones also disrupts our circadian rhythm, which inevitably leads to lethargic symptoms we know as jet lag.

So, it should come as no shocker that exercise has a lot of positive effects for travelers. 

Research from the University of Exeter shows how running and exercising boosts energy levels. On top of that, it can bring a drop in stress, tension, sadness, and depression. So, when traveling, it’s good to get outside and adapt to new time zones as soon as possible.

Whether you prefer going for a run in the morning or afternoon, we suggest keeping the same routine once you reach your destination. Heading out for a run might not cure your jet lag, but exposure to daylight will provide you with more energy throughout the day.

Besides, going for an exploratory run in a completely unknown city is pretty magical. 


urbirun Amsterdam

How to make the most out of every run

Having an overview of the experiences you want to have and sights you want to see should help you create an easy running plan. As a result, your run will be much more enjoyable. 

Whether you do this on your own or with the help of your HR manager, there are plenty of ways to prepare. Running in a new city can be fun, and preparing it can help you save time, be creative, and cover any and all safety aspects you’ll need covered.

For that, you need to know where to go.

urbirun Rome – Trastevere (and other tour in Rome – Highlights)

Staying on your toes

Jack and Ferdi is the bleisure (business + leisure) app that turns exhausting business trips into memorable ones. 

This is an app that empowers business travelers by super powering their trips with customized, AI-powered suggestions for authentic experiences. From food and music to wellness, workspaces, and volunteer opportunities, it covers cities all over the world. 

Unlike many travel apps, Jack and Ferdi focuses on addressing the needs of business travelers, digital nomads, and remote workers. One of its core values is helping travelers, who may be lower on time, find ways to experience a city while working. 

Jack and Ferdi provides: 

• Actionable recommendations to stay healthy and safe — including information in regards to COVID-19

• Curated local experience focusing on wellness and personal growth — yoga, meditation, entertainment

• Expert tips on how to be culturally agile in cities across the world — speaking languages, partaking in customs

• Inspiring places to work — from cafés and workspaces to remote offices

• Local charities to support — because it’s important to give back

And so much more. 

Why you should consider running while traveling.

Running while traveling helps you experience a city on your own time. And urbirun running tours (already available in more than 50 cities) will help and accompany you in this experience, and you’ll get more from your run than just a good sweat.

But running can also save your life. 

The positive benefits running has on the body and the mind are endless. If you’re a business traveler dealing with constant stress, anxiety, and fatigue, it can also drastically improve your health and wellbeing. 

Exercising and running while traveling doesn’t just re-energize you. It makes you more productive and focused, which in turn, makes you even better at your job. As well as this, it also creates incredible opportunities, experiences, and memories from whichever city you’re in.

Next time you’re set for a business trip, plan ahead. But don’t forget to pack some running clothes — your mind and body will thank you.

urbirun Munich