"There is always space for my running shoes," says Anton Sparks as he forces a pair of soiled trainers out of his tiny suitcase. As a self-confess running addict, he began his training for the Knysna Half Marathon only a few months ago and "there's no time to waste".

A previous New York and Berlin marathon runner, he firmly believes whether you are training for a half or full marathon, "taking a holiday should never stand in your way".

He's just returned from a trip to the Cederberg Mountains and explains that with just eight weeks left before race day he can’t afford to miss out on a training session.

How to get over the holiday hurdle?

As creatures of habit we enjoy daily routines especially when it comes to exercise. Research shows that it takes 21 days to form a habit and just one second to break it. It’s then understandable why so many people are hesitant to plan a holiday in the middle of their training.

For most of us, holidays mean lazing about, feasting on our favourite snacks. But whether you are a serious runner or not, keeping up with your routine can definitely benefit you and the way you feel after your holiday!

It's in your blood

Running in the mountains is probably one of the best ways to help improve your fitness, which is why Kenya produces some of the best long distant runners on earth. Training at high altitudes helps increase the number of red blood cells in the body therefore improving oxygen delivery to the muscles. Click here to check out the gallery.

According to Anton, "A weekend in the mountains also means cleaner air, deeper sleeps and proper relaxation, which is what the body needs while training to ensure the muscles heal faster. Gravel roads and mountain trails are kinder to the knees minimizing the risk of injury and can provide variation from a monotonous routine."

Stay on track

Training for a half or full marathon requires road time and for Anton this means running every second day. So choosing a destination that fits in with his training routine helps keep him on track. 

For the adventurous type there are plenty of outdoor adventure festivals around the country to choose from that provide the ideal weekend getaway.

Anton’s recent visit to Kleinmond, in the Western Cape saw him competing in a 10 kilometre trail run organised by Gravity Adventure Festival. These types of festivals are a great way to stick to a routine and add a little excitement. Friends and family can also take part in fun events like river rafting or mountain biking.  

Any place, anywhere, anytime

Running is the type of sport you can take anywhere. Whether it’s a city break, bush holiday or even a beach getaway, exploring a new destination on foot gives you a better sense for the pace and soul of the area you’re visiting.

Exploring a new city on foot can also be exciting but definitely has its disadvantages. Being a Cape Town runner, Anton’s visit to Rosebank in Johannesburg meant navigating his way through the maze of high walls and electric fences with no mountains and fynbos in sight. He recommends running with a GPS or somebody local to avoid getting lost and wandering into unsafe areas.

A beach getaway is the perfect alternative to road and trail running. Running on the beach is a wonderful way to get in your daily run, thanks to fresh air and pleasant views.

The soft sandy surface gives your legs a great workout by making them work harder. However it’s recommended you run only short distances on the compacted wet sand just above the waterline and avoid long distance training because of the downward angle most beaches have, thus increasing your risk of injury.

Other beach activities like surfing, swimming, waterskiing, beach bats and kayaking also provide exhilarating workouts.  

Indulge yourself

Anton’s week-long camping trip to Mozambique challenged his routine with thick sandy jeep tracks, landmines, quad-bikes and sloping beaches. He admits it was the one time he put aside his long distance training and indulged in another favourite past time, surfing.

Travelling is a lot like running. Both take you away physically and mentally. There is no reason why the one should exist without the other.

Make the most of your holiday with some of these packages.