Tips for avoiding jet lag

If you are reading this article, chances are you will be traveling overseas for at least one race this season.

By Priscilla Fraiegari

March 8, 2005 -- If you are reading this article, chances are you will be traveling overseas for at least one race this season. As such, you should be aware of jet lag and how it might affect you. According to the Merriam-Webster Medical Dictionary, the scientific explanation of jet lag is"a condition that is characterized by various psychological and physiological effects (such as fatigue and irritability), occurs following long flight through several time zones, and problems result from disruption of circadian rhythms in the human body." Simply stated, jet lag means you could suffer from grogginess or irritability and experience trouble sleeping. All of which could affect your race-day performance.

While there is no proven formula for avoiding jet lag, there are a few guiding principles to help minimize its effects. Deepak Patel, president of Premium Plus Sports and an expert in overseas travel, offers the following tips to keep you from lagging once you reach your destination.

Get a good night's rest the night before you travel: Pack as early as possible, be sure you have your itinerary, passport and any other documents you might need and hit the sack. Travel days are usually very long, and it helps if you start the day well-rested.

Avoid alcohol: You have worked very hard preparing for this race, so it is doubtful you would jeopardize your race-day performance by knocking back a few cold ones during the flight. However, on the off-chance turbulence causes you to bump your head and you crave something a little stronger than water, reach for fruit juice or a non-caffeinated beverage. It will help to keep you hydrated. Note to self:"Beers, wine and any other spirits should be part of your post-race celebration only."

Stay hydrated: High altitudes and low humidity can cause dehydration. Be sure to drink plenty of water or juice frequently throughout the flight. Patel suggests eight ounces of water for every hour you are in the air. Avoid diuretics such as coffee, tea, cola and alcohol, which can further drain moisture from your system. If you really must have that Coke or cup of coffee, be sure to drink extra water or juice to counteract its effects.

Get some exercise: We're not talking wind sprints in the aisles. Rather, be sure to get up every couple of hours to stretch your legs and back. Walking to and from the restroom is usually a good way to accomplish this. If you are vigilant about keeping hydrated, your bladder will remind you to get up and move. Gentle stretching, such as rotating your ankles or rolling your shoulders, also helps in fighting fatigue.

Eat light meals: When taking long flights it best to avoid foods that are heavy or high in salt. These foods contribute to fatigue. Pack light, healthful snacks, like fruit and nuts, to nosh on throughout the flight.

Get comfortable: Once you've stowed your carry-on bag, it is time to get comfortable. Snag a pillow and blanket as soon as possible, put on a sweater or jacket if you are feeling chilly, kick off your shoes and sit back. One caveat, however, about kicking off your shoes: be sure you wearing socks to keep your feet from getting cold. Besides, do you really want to be walking up and down those airplane aisles with bare feet?

Relax: You've settled in and there is nothing else to worry about until you reach your destination. This is the perfect time to relax. Curl up with that book you've been dying to read, listen to your favorite CDs or watch a movie.

Freshen up: About an hour or so before reaching your destination, freshen up a bit by brushing your teeth and splashing your face with cool water. If you are arriving at a warm destination, peel off the layers you put on to keep warm during the flight.

Set your watch to your destination time: Setting your watch to your destination time during the flight mentally prepares you for what you should be expecting once you reach your destination. If you are arriving at lunchtime, expect to eat lunch.

Get acclimated to your new schedule: Take it easy on the day you arrive, but do your best to keep on local time. After you've checked into your hotel, take a shower and freshen up, unpack your bags and gear, and then head out to explore the area. The fresh air and walking will do you good. Patel says going for a quick run, hooking up with friends or going grocery shopping are also good ways to help keep you going. If you arrive in the early morning, you may be able to sneak in a quick nap- Patel suggests no more than 30 minutes. However, it is probably best to resist the temptation to nap and turn in early, if need be, that evening.

One of the best ways to counteract any affects of jet lag is to enjoy the local culture and scenery. Travel safe and have a great time.

This article was produced courtesy of Premium Plus Travel, a Chicago-based travel company that caters to endurance athletes.

Sri Chinmoy Marathon Team articles - more articles

The 26th Sri Chinmoy Ten Day Race April 17-27 2024
The 25th Sri Chinmoy Six Day Race April 21-27 2024

Both races utillized the loop course at Flushing Meadows Corona Park, the second year of the former course measured at 0.747979 mile/1.203577km,. The course is mostly flat and very similar tomany of our previous running courses that had acquired several multiday race performances over the last 24 years, minus the two and a half years during the Covid pandemic.

The recovery of the Sri Chinmoy 10 Day Race, which started in 1996 , was a joy for the running world that discovered long distance events the last several years, both in the US, and in Europe as well.

The Ten Day garnered 18 men and 6 women taking quick use of the course and a semi-quiet park as the noon-time start on April 17.

The quickest runners would most likely run the course with their best days ahead of them. Multi-time winner Budjagal Byambaa from Mongolia led the fastest fellows along, but the fastest lady Annabel Hepworth was set to lead many runners .

The typical Spring weather patterns began as rain arrived about two or three hours into the event. Still, the runners continued on their assault for miles and kms. Just before the sun disappeared, the rain disappeared but the runners continued to test the course and their own forward movement. Budjargal lead throughout the first night, and by the first 24 total arrived, he reached 112.9 miles/ 181.7kms. Chia-Hung Wei from Tiawan came through with 109.9 miles/ 176.86kms. No surprise, as third overall was Annabel Hepworth, the Australian with 99.4 miles/ 159.97kms. Another surprise was Benjamin Torok from Hungary, who reached 94.9 miles / 152.74kms-moving well in his first ever 10 Day.

The runners always seem to develop a true concern for their own runner-friends, both new and formerly previously. We were so fortunate to have numerous helpers who worked the lap counting, making tasty food, and a solid group of men and women medical providers. Checking foot and ankle problems, and just getting through a long or overnight running test.

By the time of three complete days had passed, the 10 day runners kept their movement as steady and regular as possible. In a day later, 9 more runners would join the frey, so there was more solid efforts to fill the course.

The end of Day 4 showed Budjargal still in the front, and Andrea Marcato was solid in second place. Radu Budan from Moldova was solid in fourth place, and Annabel Hepworth was at 305.9 miles/ 492.298 km.

As the Six Day Race began for the 25th time, the leader Ashprihanal Aalto from Finland assumed the position as head of the group, reaching 108.45 miles/ 174.54km in the first day. Abhejali Bernadova from Check Republic led the ladies with 78 miles/ 123.98 km.

The Ten Day Race had more intense efforts that showed great movements from the top 10 or 11 runners. The air was pleasant, the rain stayed away, but runners did not stop. Budjargal threw down 84.5 miles on Day Five, and moved over 70 miles ahead of second for the men. Annabel Hepworth continued her powerful movement and placed fourth overall , and nearly 80 miles ahead of second lady Gesiane Nascimento of Brazil. Alex Ramsey from the US, and Benjamin Torok from Hungary was really putting up a real test to move into fifth or sixth place for the men. By the eighth and nine day efforts they were only a few miles apart. Each of the two men were really enjoying the test of finding more miles and more joy in becoming great distance runners.

The total of runners who reached 1000km+ became seven, as six men and the top lady showed us all they are in a great place. Budjargal made it to his best ever, reaching 817.5 miles/ 1315.6 km. He passed his previous best of 810 miles in 2018. Second place came to Andrea Marcato, the Italian who reached 743.4 miles/ 1196.3km. Third place reached the Taiwanese hero Chia-Hung Wei. It was another personal best for him as he reached 709 miles/ 1141 km. He surprised himself!

Fourth place overall was our top lady - Annibel Hepworth, 685.1 miles/ 1102.5 km. She reached a PB, a national W50.

Fifth place was Radu Budan, setting a PB with 646.2 miles/ 1039.9 km.

Fifth place for the men, sixth overall was Alex Ramsey. Another personal best of 623.8 miles/ 1003.9km. And finally, the Sixth mail and seventh member of the 1000km group was Benjamin Torok, who reached 623.0 miles/ 1002.6km.

There were also several other PB’s in the Ten Day. One of the most remarkable was the fourth place for the women- Tamara Babich

From Katachstan, who at age 73 reached 483.7 miles/ 776.7 km.

The Six Day Race also had excellent performances. Ashprihanal Aalto won overall with 436.1 miles/ 701km. Abhejali Bernardova reached 344.8 miles/ 554.8km. And last but not least- 86 year old Don Winkley from Texas, USA-m completed 148 miles/ 238.1 km, after five days (his plane was delayed a day by heavy storms in the South west.)

As always, thanks to all the runners for testing themselves in any way possible, and all the helpers keeping our multiday races continuing on the lists in the US as well as in Europe. Good Luck to all

Sahishnu

Photographs from

Photos of 6-10 Day Race by PJ Street
Photos of 6-10 Day Race - Akbota

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About the author:

Tejvan organises short-distance running and cycling races for the Sri Chinmoy Marathon Team in his home city of Oxford. He is also a very good cyclist, having won the National hill climb championships in 2013 and finished 3rd in the National 100 Mile Time Trials in 2014.

I have a new fitness goal – training for the “Centenarian Decathlon” – i.e be fit when you are really old. The idea is that as we get older, our muscle and fitness declines rapidly. It means we can spend the last 10 years of our life, unable to move properly. The body fails before the heart and brain. The only way to be fit and mobile in the last decade of our life is to start training for it now.

The idea of a Centenarian Decathlon comes from Peter Attia – a doctor and fitness guru, who has spent a lot of time researching how to combat ageing and improve our healthy lifespan. He wrote a good book – “Outlive” which goes into different aspects of things that make a difference in improving life-expectancy and healthy life expectancy. An important conclusion from all his scientific research is that if you did one single thing to improve life and healthy life-expectancy – it is exercise. Exercise is the single most important thing that makes a difference. Try to eat healthy, get good sleep, minimise stress and cultivate happiness. But, if there is a magic bullet, it is exercise – aerobic, VO2 max and core strength.

The great thing about this book is that it really resonated with the philosophy of my spiritual teacher Sri Chinmoy. Sri Chinmoy valued physical fitness as it enables us to a have more rounded, fulfilling life.

"Physical fitness is of paramount importance. We are not practising sports to be the world’s greatest runner or athlete. We are praying to God to keep our body physically fit so that early in the morning we can pray and meditate and begin our day’s journey with a prayerful heart. If we do not do sports and take exercise to keep the body fit, then we may become weak and sickly and suffer from all kinds of pains and ailments." Sri Chinmoy answers, part 2, Agni Press, 1995

I remember Sri Chinmoy once said that once you are over 50 you should try and if possible do 2-3 hours of exercise and stretching per day. In this regard, Sri Chinmoy definitely practised what he preached. He himself would take regular exercise and stretching to keep fit.

"Physical fitness is of paramount importance. Do whatever exercise you want to, as long as you do something. I take daily at least two hours' exercise, sometimes two and a half, sometimes three. Usually, I do it at three different times during the day. Even at night, before I go to bed, I have some special exercises that I take." - Sri Chinmoy, Inner Meaning of Sport

When Sri Chinmoy was young, in India he was an excellent sprinter and decathlon champion. When he came to the West, he took up distance running. Unfortunately, as many of us will relate to, he experienced bad knee pain, which forced him to stop running. But, he never used this as an excuse to stop exercising. He would walk or exercise with weights. In his mid-70s, Sri Chinmoy was still active in weightlifting. I remember watching Sri Chinmoy walk painfully to a lifting apparatus and then use the parts of his body which could take the strain. Injury was never an excuse. In fact, in one tv interview, Sri Chinmoy explained his philosophy was to try and inspire people of his generation.

The idea of 2-3 hours per day exercise seems such a long-time. But, now I’m getting closer to 50, I have a goal to do this. And the thing is that to do 2-3 hours of exercise a day, you don't have to spend 2-3 hours in a gym. Try stand on one leg with your eyes closed! It's not as easy as it sounds. When waiting in a queue, you can do single leg exercises and stretches. Passes the time in a constructive way. Also, to create a time, I took to speed walking to the supermarket. Carrying shopping on back, is all good training.

Age is in the mind

In addition to training for old age, it is also worth trying to bear in mind, the philosophy "Age is in the mind - not the body" Sri Chinmoy's approach was always to imagine ourselves as young, not old.

Age is in the mind; age is not in the body. When we think that we are old, that is the end, the very end, of our journey. Every day at every moment only think that you are a seven-year-old or a nine-year-old or ten-year-old, but do not think that you are over thirty." Sri Chinmoy, Sri Chinmoy answers, part 35, Agni Press, 2004

Healthy Life-expectancy

Despite improvements in medicine we risk seeing a decline in healthy life expectancy through poor diet and exercise.

By the way, healthy life-expectancy is the age at which we are physically able to live an active life. The way modern medicine and health systems are set up – we focus a lot of effort on treating the symptoms of ill-health (and old age), but do very little on preventative medicine. But, we can definitely start now to improve our strength and fitness which is probably the best preventative medicine.

Vo2 Max

The good news for keen cyclists. VO2 max is one of the most reliable guides to life expectancy. The higher the VO2, there is a very strong correlation for higher life-expectancy. Even small amounts of high intensity training, can boost our VO2 max and our fitness. VO2 max steadily declines with age, but we can partly arrest the decline through training VO2 max specifically. In my own cycling, this year I haven’t done very much VO2 max efforts at all, just pottering around town. So this is a good reminder to make more of an effort in this regard.

Aerobic Base

As you might expect the more you improve your aerobic base, the more good things happen for our health. It improves our cardiovascular health, but also our general mood and feeling of well-being.

The Harvard professor in this video is very good. One of the most interesting things I learnt was when people are unfit, if they exercise they don’t get the same ‘buzz’ / ‘dopamine’ effect that trained athletes do. This is why unfit people don’t like exercise, it is just all suffering, little reward. But, when you get to a certain level of fitness, then increasingly the body is able to send a reward of ‘dopamine’ and exercise becomes much more enjoyable. This is why it can be so hard to get going with exercise; at the start, it is not much fun. But, if you can get a critical mass of fitness then everything becomes easier because exercise itself becomes more enjoyable. I’ve found that in my own exercise cycles. When you’re fit and firing on all cylinders, you can’t wait to get back on the bike and do more training. But, when you get out of the habit, the idea of doing hill intervals or whatever, appears less desirable.

Core strength

Another really important thing about training for old age is general all-round strength. As a cyclist, I have often been guilty of focusing only on cycling and not doing the more ‘boring’ core strength exercises. My body type is perfect for long-seated hill climbs. But, equally, it is unsuited for doing pull-ups and push ups. Yet, when you get really old, this kind of upper-body strength could be the difference between pulling yourself out of bed and being bedridden. I spend some time with a friend with Parkinson’s. When it kicks in, the legs stop working and to get out of bed, it requires pulling on bars to get up. It is touch and go, and this is a real motivation for training for old age. You realise every workout and muscle strength you developed – makes the difference of whether you can get out of bed, and being able to do basic tasks. There are also other exercises you can do in small confined spaces. I’m a big fan of eccentrics. Pretty much all using your body weight. The aim is to try and exercise all 600+ muscles in the body. The exercises seem easy, but the first time I did a 30 minute session, I couldn’t believe how stiff I was the next day! Muscles you don’t use in daily life.

Modern life

In the pandemic period, I got into the habit of online shopping. It’s amazing, you click on your computer and all your heavy shopping gets brought to your door. It saves so much effort. I used to take a rucksack when travelling, but now replace it with mini suitcases on wheels. Rather than take the stairs at the airport, we have lifts and travellators. Everything is geared towards comfort and ease of use. When we put a backpack on, it is a bit uncomfortable, so we seek ways to avoid lifting and carrying. Everything that used to keep the body in shape is being replaced by technology which does the heavy lifting for us. But, actually walking with a heavy backpack, is really good training for the body. It is why the army use this kind of training.

All this is good in the short-term, but it means the modern homeo sapiens is losing strength and the ability to function like we are supposed to. When things go wrong, it’s either too late or we just seek a solution to the problem of a weak body – not address the underlying cause. This is why we have to make so much conscious effort to keep the body active and avoid the comfort delusion. For example, when my 70-year-old mother brings in the shopping, I feel the right thing to do is go and help her carry the heavy shopping bags. But, actually, that weight training of lifting heavy shopping is the best thing she can do. She isn't always convinced at my logic!

On average I spend one hour a day cycling around Oxford, Kennington, mostly on the cycle path. It’s a really efficient way to both get around time, save money and keep fit. So that’s a start, but I need to work on improving upper body strength too.

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