How to Travel

How to Travel

I travel from time to time, sometimes for work and sometimes with family for fun. I have come up with these 5 tips that have been super helpful in making my travel days way better.  

 

I picked up on most of these when I used to play professional soccer and we would travel all the time on overnight flight, long flights overseas, and always packed into the cheap seats at the back of the plane!  We would typically arrive the day before a game on very little sleep, having had poor food during travel and no time for recovery. We would play a game and return the next day or sometime even after the game that same night. I remember if we traveled to certain cities that were long flights and I was playing the next day, I knew I would already be horrible.  That was the worst feeling in the world…..just expecting that I was going to have a bad game, low energy, and perform below expectations.  What was equally as bad was, once I returned home, it would take me a week to recover from a 2 day trip. I spent a lot of time trying to figure out how to make travel work for me as a professional soccer player.  Once I figured it out, I actually looked forward to those long trips and I began to play well on the away games and I felt great when I got home.  I still use these same tips whenever I travel today.

 

  1. Every travel day is a fasting day:  First of all, there are no good food options on an airplane and very few in the airports.  I decided to fast until I got to my arrival and then I would go to a grocery store and put together something to eat that was fresh and unpackaged.  Carrots, apples, deli sliced turkey, avocados…..these were my go to’s.

  2. Hydration: I made it a rule to drink 64 ounces every 6-8 hours while traveling.  I would sometimes put lemon in my water to make it ph balanced and maybe a bit of salt for electrolyte.  This way I knew the water was being absorbed into my tissue (electrolytes, like sodium, help tissue absorb hydration) so it doesn’t just slosh in your stomach.

  3. Lacrosse ball:  I travel with one all the time.  If I had to be sitting, I would jam the ball into my hamstring or glute.  The compression kept my tissue soft and mobile as opposed to being stiff from sitting in one position with no compression on the tissue.

  4. Get up and stretch every hour: Even on long flights when I wanted to sleep, I would get up every 60 minutes and do 5-10 minutes of mobility.  Yes, I was that guy in the isle doing hamstring and quad stretches.

  5. Compression pants and socks are a must! Compression helps with circulation and helps keep the lymphatic system active.  It helps to prevent any deep vein thrombosis.

  6. Workout: Whenever I arrive at my destination, I make sure that I get a quick workout in.  Of course, if it’s the middle of the night I wait until the morning, but my first thing in the morning is a quick workout that I can make crushing or use just to loosen up.


 

Loosen Up version (super slow and easy)

2-3 rounds

10 Squats

10 Lunge Steps

30” of mobility for the shoulders

10 Squat jumps

30” of mobility for the back and spine

10 Lunge Jumps

30” of mobility for the calves.

 

Crushing Version

2 minutes to complete the following

1 minute rest after each round

5-8 Rounds

10 Squats

10 Lunge Steps

10 Squat jumps

10 Lunge Jumps

20 burpees