3 Expert Tips for Adjusting Your Cruise Ship Workouts

I clearly announced my presence to the couple walking ahead of me.

I let them know I would be passing "on your left."

I know I was heard because the dude grabbed at his wife's arm (she apparently was less aware that others were sharing the track and that some people would be moving a little quicker than she).

Still, I learned that you can't take anything for granted when trying to get in a run on a cruise ship track.

I could see it all happening in slow motion. The walker wife instinctively pulls away from her walker husband's well-intentioned cue to move aside out of the jogging lane.

Instead, she suddenly moves in the other direction … and right into me.

Bam!

Me: What the eff! (internal voice)

Them: Ohmigawd. I'm sorry. Are you all right?

As I tumbled to the ground, I wondered how I let this happen.

I wasn’t jogging especially quickly because I realize this can be a precarious scenario any time I cruise.

A moment earlier, everything was awesome. Gliding around the track, enjoying the breezes and sun of the Caribbean is a nice way to start your day on a cruise.

One minor scrape on my arm aside, I was fine. But it could have been worse. The couple was very apologetic, and I am sure they learned a few things, too. Mainly about sharing a public space with others and how to better communicate with each other. OK, maybe I'm just a little bitter. But I swear I saw the end of my happy trip flash before my eyes as I flailed my way to as soft a landing as possible.

I learned to adjust my expectations for how my runs will go on a cruise ship jogging track.

In fact, you have to tweak several things about your typical land-based workouts.

1. Don't Lift So Heavy

The ship will be moving. The motion will vary depending on whether seas are rough or calm. Of course you wanna try to show everyone how strong you are and grab those heavy barbells just like you do in your gym back home. I get ya, bro. I'm the same way. But how cool is that gonna be when you wrench your shoulder as the ship pulsates over a big wave and you dump that 80-pounder on your foot?

So drop down your weight and focus on perfect form and more reps. The motion of the ship actually can add a wrinkle to your workout by helping you focus on stabilizer muscles.

2. Don't Run So Quickly

When the ship is rolling along on the ocean, that treadmill can get treacherous. I've been just hitting my stride and knocked off kilter many times. The treadmill can pitch forward and back and side to side along with the motion of the ship. So dial it down a bit from your usual speed and be ready to use the handrails for support as needed. These treadmill challenges also provide a unique core workout as you run, but you must concentrate a little more than you might be used to. No zoning out on with your usual runner's high. Not unless you want to risk slipping and shooting off the back of that spinning belt. 

3. Be Extra Careful On the Jogging/Walking Track

All ship tracks are different. Some are well marked, denoting the lanes for walkers and those for runners. Others rely on people's common sense to pay attention and understand the proper etiquette of sharing the space. (This doesn't always go so well. You recall the anecdote at the top of this article, don't you?) Some also are crammed into tight spaces, making passing others tricky.

My best advice is to run early in the morning before the track gets busy — or later at night works, too. Or make sure you slow to a very safe and sure speed to pass if you have any doubt the walkers have heard you announce your pass.

Stay on your feet and have a great workout,

JR