Fitness training and international travel
After an uncomfortable nine-hour flight from the States, I landed at London Heathrow to face a long haul across London on the Underground. I reached my hotel three hours after landing. I was exhausted, jet-lagged, my stomach was grumbling, and I was more than a little irritated.
International business travel is not glamorous or even faintly interesting. It often feels like a complete waste of time: standing in line; security checks; shoes off, laptop out of the bag, empty your pockets, then everything has to be repacked; then you schlep off to a quiet corner of the departure lounge to wait the required two hours for your flight.
Run, don't rest
I often arrive at my hotel without the faintest desire to run. All I want is to stretch out on the bed, turn on the tv, and vegetate until I sleep. But I don't do that. Whatever my state of mind, I pull on my running shoes, change into running clothes, and hit the streets.
Find your way
With the internet and programs such as mapmyrun.com, it is easy to find running routes in any part of the world. It's a simple matter to find out whether the place you're staying is perfectly safe, reasonably safe, risky, or downright unsavory.
I am not particularly risk-averse, and I like to take the pulse of new places, so I will almost always give a new location the benefit of the doubt.
Wherever I am, I find that runners are welcomed. And if they are not welcomed, they are tolerated. I have run in Africa, where the sight of a middle-aged man in shorts is considered comical, causing dozens of children to run behind me laughing.
Combat stress
American middle-distance runner Anna Willard
Even if you are exhausted, there are clear benefits to getting out and running. Yesterday, while running along cool, pretty streets in Copenhagen, I felt the stress of the day flowing away just 10 minutes into my run. Jet lag didn't affect my pace, nor did the stiffness induced by sitting for nine hours. What's more, the action of running, and all the brain and body chemistry involved, gets my mind racing and solving practical problems for upcoming meetings.
Once I have slipped into an easy, comfortable pace, effortless thinking kicks in and I am able to move from one thought or idea to the next, solving problems along the way, or formulating good ways to present my work proposal.
No booze, low booze
I have to admit there were years when I used beer or wine as my relaxant after travel, but it had a way of numbing my brain and made me less than happy to be woken the next morning. Alcohol stimulates in small doses, but is a depressant in moderate to large amounts. Booze is not good medicine when you need to think on your feet, be alert and in control.
World record-breaking sprinter Usain Bolt of Jamaica
Brain chemistry
Running, on the other hand, always stimulates the brain and relaxes the body. It boosts your ability to focus, keeps your body in great shape, and helps you get that much-needed good night's sleep.
Safety in numbers
If there are people on the streets, it's usually safe to run, even if it means dodging crowds. If there are fellow runners out and about it's fair to assume you'll be safe.
Plenty of times I have been the only runner on the streets. I rarely have the luxury of traveling to a big park to run. I run straight from the hotel in a loop. If the loop is very short, I run it two, three, four, or more times. I don't use an Ipod or any form of music. I want to hear what's happening around me.
At times I have been restricted to a hotel parking lot, which I've lapped 10 to 20 times before deciding I'd had enough.
Top American runner Kara Goucher
Hydrate before it's too late
You don't want to run the risk of heat stroke and headaches, so drink enough before, during, and after running. This is especially important after the dehydrating consequences of long flights and the sometimes undesirable consequences of new and unusual food. Drink only bottled water unless you know for a fact that the tap/faucet water is safe. In most western countries, the public water supply is perfectly.
Protect against the elements
You don't want to get ill abroad, so cover your head in strong sunshine, protect against rain, snow and strong winds. Wear sunglasses and use sun block. The sun, even in hazy weather, can be very strong at altitude and in some parts of the world. If you don't hydrate properly and don't protect against the weather, you can become very ill very quickly.
Don't forget your running shoes
Don't leave your running shoes at home. You might not be able to find your favorite brand of running shoe in some countries, or prices might be much higher than you are willing to pay. In London and Copenhagen, my $70 Sauconys sell for $150. Top-of-the-range Asics and Brooks sell for close to $200.
I have run in more than 30 countries. I have never had an accident, have never been seriously ill, have never had to miss a day of running. I follow some simple rules to stay safe and in good shape. Do the same and you can run the world.
By Ben Foster
Readers respond
Linni, Chicago Thanks for the write-up on getting in shape for older people. I am a 47 year old female. I used to run and bike alot, up to 12km running a day and 50km a week biking. I gave it up over the years, I felt so tired and just gave up.
Four years later and I am now 30 pounds overweight, flabby tummy, bulky arms, huge saggy breasts. I am about 160 pounds and 5' 3". My average weight has always been between 118 and 128 pounds. I have also been single (not even a date) for nearly 6 years now because of the way I feel about my body. I am inspired by what you write and think there might still be hope for me! Thanks.
How fast can you run a mile at 50?
If you're 50, normal weight, and untrained, you should be able to run a mile in 9 minutes. After three months of training, you should be down to 8 minutes. After six months, you should be capable of 7 mins 15 sex. After two years of serious training without injury, you should be close to six minutes.
John, Petoskey, Michigan I'm looking down both barrels of the big five-oh and having trouble seeing my feet. This coming from a guy who finished the L.A. Marathon three times in his thirties, not to mention many half-marathons and countless 10k's. After knee surgery I started making excuses and now I'm faced with battling my weight ... again. I lost 100 lbs. between the ages of 28 and 30. I'm sure I'll be challenged now more than ever, knowing I won't see the results from years ago, but I still desire them.
Tammi, Knoxville My husband has gotten fat and stayed that way. Knowing that all sex can be is having someone who flabby who weighs 120 lbs more than I do during sex makes me feel depressed about the rest of my life. I will print out this article and hope he reads it.
Malin, Tampa I am so sick of my husband. He is so boring in bed. I think he doesn't love me anymore, or he's just like that ..so tired and out of shape for six long years. I don't know what to do.
Don, Boulder Thanks for the great article. Great encouragement for me to get running again after a few years off after an injury. At 51 I hope to someday feel comfortable running 5 and 10k's, maybe even a marathon if I can be so lucky.