More than half of the countries of Asia are located within the tropics, either in part or in full. Many visitors to those countries include travellers who regularly run or jog at home, and may wish to continue their exercise regimes while on holiday. There are some special considerations that need to be taken into account when running in the tropics, especially for those who usually live in a temperate climate.

For some, running is a lifelong obsession. For others, it’s something they may have taken up in mid-life to help with general health and well-being. According to data from running and cycling app, Strava, running is a globally-inclusive sport, with over 240 million runs logged around the world in 2017. And a new study done in collaboration with the International Association of Athletics Federations (IAAF) shows that running (in events from timed fun runs to marathons) has grown by 57 percent over the past ten years.

The study also highlighted that there are as many female runners as male and that the average age of runners is getting older — 39.3 in 2018, up from 35.2 in 1986. This changing age in runners means that there are still many people 55+ who are still running. The Danish-IAAF survey also highlights that those older runners, though they may lose some pace, continue running well into their later years.

Aside from the climate, there are also issues of safety. If you do want to keep running while holidaying in the tropics, we’ve consulted an experienced runner, long-time resident of Southeast Asia, and author of a book on ultra-running, for her tips on getting the most out of your running, and staying safe, during your travels in the tropics.

Introducing Mette Birk Jensen

Originally from Denmark, Mette Birk Jensen has lived in Asia for 11 years, with the last seven in Thailand. Mette explains: “I have always had an active lifestyle. An occasional half marathon when I was younger, and always able to go out and do a 10 km run with my sister or a friend to chat. Besides, I have always been into sports — kickboxing, mountain biking, yoga — though it wasn’t until I moved to Thailand that I discovered ultra running.”

As is often the case with ultra runners, it started with a half marathon. In Mette’s case, one that took her and her husband from the bridge over the River Kwai, up along the river via winding rural roads and back again. Mette says: “That’s the point where I was hooked and ran my first marathon at 47, which took participants through the jungles of Khao Yai National Park. My first ultra-marathon (50 km) was on my 50th birthday.” 

Ultra-running is a term that covers all running longer than 42.195 kilometres - the official marathon distance. Shorter ‘ultra’ races often start at 50 km with no real upper limit. As ultra-running is becoming more and more popular, races tend to push the human boundaries further and further, not only in terms of distance but also in terms of difficulty. Today, you can find ultra races in Antarctica, in the Himalayas (where available oxygen is only at 50%) and in the Sahara.

Mette has now completed a few 100 km ‘Ultras’ (one of which was also in Khao Yai). And most recently, a 100-mile run in her home country of Denmark, where the temperatures were much more accommodating.

It was after this Denmark run that Mette was inspired to write ‘Ultra Women’. Seeing first hand that far fewer women than men show up on the starting line for ‘ultra’ races, Mette wanted to inspire other women to test both body and mind in a sport she has come to love. ‘Ultra Women’ is a book on her journey into the ultra-running world, along with profiles of some of the world's most inspiring ultra-women who push themselves to the limits of what is humanly possible. Unfortunately, for our readers, the book is only available in Danish currently.

Always up for the next challenge, Mette has now signed up for a 230 km non-stop race planned for October 2020 in the jungles of Chiang Rai, Northern Thailand. Organisers are anticipating around 90-100 people to attempt this distance with the majority of the runners being Thai, and a small handful of foreigners like Mette.

Given her experience of running, and in particular in the tropics, what advice does Mette have for other runners coming to the Asian tropics for holidays or extended travels?

Mette’s advice

“Without being extreme, my message to everybody, independent of fitness level and ambition, is to go out there and be active while vacationing in the tropics. There is no need to drop out of a healthy régime just because you’re on vacation. Let your exercise routine be part of your vacation.

“When going on vacation to a tropical country, most people tend to think that it’s not possible to continue exercising. Often a holiday in Thailand, for example, is a beach vacation, maybe with a few short workout sessions at the hotel fitness centre thrown in.

“This is a shame because exercising outdoors, and in my case running, is a great way to discover the culture of a country and connect with local people. In fact, international surveys suggest that local people in tropical countries do exercise outdoors, and in significantly increasing numbers. You just have to get out early to see it.

“I believe there is nothing better than going for a run on the beach early in the morning, and by that, I mean starting preferably just before sunrise. You’ll meet local fishermen who always offer a smile. Or perhaps, you may encounter saffron-robed monks doing their alms rounds. What you will not see is a lot of beach vendors and tourists. Having the beach and the sunrise almost to yourself is a priceless way to kick off the day.

“If you’re in a city, get up and find the local park at that same early hour. Here, you will see plenty of people running, doing tai chi, and yoga. In Thailand, if you’re still there at 8 am, you’ll have to stop running and listen to the national anthem played on the public broadcast speakers across these public parks. Yes, it’s a sign of respect to the King and country, and everyone dutifully pauses, and I recommend you do as well.

“Be aware though that running in a tropical climate is not at all the same as running in a temperate climate. While it’s undeniably doable, there are a few key things you need to pay attention to:

1. Forget about your usual pace and start with shorter distances than you would do at home. There is absolutely nothing wrong with walking either! Your body needs to get accustomed to the heat, and that takes time. And we all react differently. So, start with a short walk or a jog. Be happy to be out there even if you do not perform as you do at home.

2. Drink plenty of water before and after and bring water with you. Where you may generally manage your morning jog without drinking, your body may not be able to do that in a tropical climate. Even three kilometres can feel long if your body craves water. And, more seriously, being dehydrated can turn into a severe health risk. So always, a bottle at hand!

3. If you’re a more serious runner, be sure to take electrolytes to replace all the salts and minerals your body loses through sweat — and believe me, you sweat a lot in the tropics! You can buy electrolytes in any local pharmacy. They cost next to nothing, and when you add them to your water, you’re on the safe side. Or for nature’s own sports drink, drink fresh coconut water.

4. Do NOT, I repeat NOT, exercise outside in the middle of the day. Look at the locals and be smart like them. If you’re not a morning person, make sure you get out for your run when the sun has started to set around 5 pm. Here you’ll meet a lot of local people exercising after work, and that’s a whole special, and quite social, atmosphere as well.

5. Cover yourself. I often see tourists running or exercising on the beach without a shirt on, for example. That’s not a good idea if you want to avoid heat stroke or sunburn. Most importantly make sure to cover your head with a buff or a cap.

6. Drink BEFORE you’re thirsty and take small sips regularly. When your body tells you it’s thirsty, it may be too late. Think of your body as a machine that needs a little fuel – all the time – to keep going. If you start to feel nauseous, get a headache, become irritable or simply just very tired or uncomfortable, make sure to seek shade immediately and replenish yourself. As mentioned before, dehydration can, if not dealt with, become very serious.

7. If you’re out for a longer run, it can be a good idea to make use of the many 7-Eleven convenience stores. Where I live in Thailand, you’ll find one on almost every corner. Drop-in for a welcome shot of aircon, and buy some ice cubes that you can put under your cap, down your shirt, in your sleeves (removable long-sleeves are useful in the heat) or even in your bra. It cools your body temperature down immediately.

8. Watermelon and small bananas are excellent fuel (along with all the other delicious tropical fruits sold on every corner) giving you some fast-natural sugar that your body will crave after a run in the heat.

9. Your warm-up or cool-down would be no different in the tropics apart from the fact that you should always start slowly and understand it takes more time to cool down afterwards. So, make sure you allow yourself that time. A dip in the ocean or your resort pool is a great reward after a run.”

Safety issues

Running in most parts of Asia is no less safe than running in most western countries. Asian countries like Japan and Singapore consistently rank in the top ten safest countries in the world, with most East and Southeast Asian countries ranking higher than the United States for safety. However, extra caution is advised when running in the countries of the the Indian sub-continent and in some regions of the Philippines.   

Your country’s foreign affairs department will regularly issue safety bulletins for travellers.  It’s advisable to follow all relevant safety notices and be alert once on the ground in the country you are visiting.

For personal safety it’s always best to run with a group. If you are running solo, then consider joining a local expat running group for the safest running experience. Groups like Hash House Harriers are active in many parts of Asia. Or just tag along behind a group of local runners in a local park.

Thanks to the web, and convenient tools like our smartphones, connecting with like-minded people, is straightforward. As is researching information on running in specific locations or countries. For finding running routes in localities of interest, apps like Strava, Map My Run or the Garmin (watch) website are good places to start. You can even follow other runners already in those locations.

Facebook can be a great way to link with running groups like this Runners Over 50 group. For Thailand specific sites, try this Bangkok based runners club and this online runner’s magazine that has lists of upcoming runs, from across Thailand. If readers want to connect with Mette Birk Jensen, we suggest you check out her Facebook page.

The biggest problem with running in tropical Asian countries is that, with the exception of Singapore, running surfaces can be uneven with footpaths and roadways not well maintained in many places.  The risk of incurring a twisted or broken ankle is therefore omnipresent. Open drains are another hazard that can result in more serious injuries.

Street dogs are another concern for many. In general, they are territorial. Know that they're more scared of you than you of them. But they can seem aggressive. Showing them a stick or a stone usually is enough to have them retreat. Some runners bring ultra-sonic dog repellents. They are approximately a third the size of a mobile phone, lightweight, and easy to carry on your person.

Whilst the risk of being bitten by a street dog whilst out running is fairly remote, it can happen, so it’s advisable to be vaccinated against rabies and tetanus. Most street dogs in Asia have not been vaccinated against rabies. A tetanus vaccination will also protect you in the event of scratches from poorly maintained fences or wires poking out of structures on the street – a common problem in the developing countries of the region. Getting all the appropriate vaccines before you travel is, in any event, a sensible thing to do. Check with your local doctor or country health authority for guidance.

And a final thought from Mette on these issues:

“On a personal safety level, I have NEVER experienced anything scary while running, even in very remote areas and alone. The scariest was a buffalo that blocked my track in the jungle in Khao Yai. I was alone, and just slowly backtracked. What I do before a run is to make sure someone knows where I’m going and when I should be back. I always have my mobile phone with me.”

That’s good advice. Always let someone know where you are going and when you expect to be back. Happy running during your travels in the tropics!

Header image: © Arek Socha