After finishing a half marathon on every continent, this runner shares her best advice for running overseas.

Expert Tips For Your Next Destination Race

Patrice Malloy wasn’t always a runner. In fact after competing in the 440-yard and long jump for her high school track team one season, she quit. More than 10 years later, she gave running another try when a friend invited her on a triathlon relay team. Fast-forward to today, and the 57-year-old photographer and marketing consultant from Warner Springs, Calif., is a member of the Seven Continents Club—Half Marathon Division. Malloy shares her best advice for running overseas.

Be prepared.
Pack your race-day gear, including running shoes, in your carry-on bag. Lost luggage happens, and you don’t want to have to scramble.

Double up.
Make sure to pack two pairs of running shoes. Your race-day pair will likely get trashed on the run. Having a second pair will come in handy for post-race touring and recovery runs.

Arrive early.
Get to your destination as far in advance of race day as possible to acclimate your body to the time difference. But just because you’re there early doesn’t mean you should start exploring! Save the sightseeing for after the race.

Related: How To Pack For An International Marathon

Soak it in.
Take the time to learn about the destination’s culture, history and geography. Your experience will be so much more rewarding.

Duct tape is a lifesaver.
Pack a roll when you’re heading to an area that can be muddy since the mud can literally suck your shoes right off!

Try a tour.
Consider traveling with a race-specific tour operator, like Marathon Tours & Travel. Not only do they take care of many of the details, but you’ll also meet other adventurous, like-minded runners—this is especially good for women traveling alone. It is like having ready-made friends!

Related: This Travel Company Caters To Runners

Plan your nutrition.
Chances are your favorite brand of energy gel will not be available. Don’t take any chances and bring your own fuel. Your stomach will thank you later!