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You owe it to yourself to go on a solo trip. Here’s how to plan one

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You owe it to yourself to go on a solo trip. Here’s how to plan one

In 2024, I planned to travel by myself to Slovenia — a country I had fallen in love with during my first visit 20 years prior.

It was going to be the first time I’d left my two young children for a week, and I was nervous. What if something bad happened to them while I was gone? How long would it take me to rebook three flights and get home?

But as soon as I began wandering Slovenia’s capital of Ljubljana alone, I was flooded with relief — and excitement. I couldn’t wait to explore the Julian Alps and spend time in the toplice, or thermal spas, without having to break for nap time or search for kid-friendly snacks.

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Traveling alone can be one of the most rewarding things you can do for yourself, says journalist Marquita Harris, who spent 2021 traveling the world solo through Airbnb’s Live Anywhere program. It can be empowering to learn that you are capable and resilient — and that you can trust yourself.

But it can also be a little scary, she adds. “When you don’t have to cater to your partner or a friend or your kids, you’re arriving at a destination where the only person you have to rely on is yourself.”

If you’re curious about traveling solo, here’s how to plan a trip — and what to expect.

View from the climb to Ljubljana Castle, the castle high above Ljubljana, Slovenia.

Author Amelia Edelman traveled solo to Slovenia in 2024. She shares the view from her climb to Ljubljana Castle, situated high above the country’s capital.

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Amelia Edelman

Start small 

To get a sense of how you plan, manage and meander when it’s all on you, go on a mini solo trip close to home, Harris says. “See if you can just have a beach day by yourself somewhere local.”

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This can allow you to test the waters of solo travel and work up to bigger trips in the future.

Choose a destination that’s right for you

Ready for something more ambitious? Don’t just pick a destination that looks dreamy on Instagram. Choose a place that aligns with your unique trip goals.

Ask yourself: Why do I want to go on this trip? What do I want to do? Where do I want to go? How fast or slow do I want to move?

Use your answers to these questions to help you determine what type of solo trip — and destination — are right for you.

For example, if you’re reeling after a breakup or coping with burnout, you may want to book a chill mountainside cabin or stay somewhere with a spa. If you’re feeling energetic and psyched about meeting new people, head to your dream city across the planet and start exploring on foot.

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Consider your comfort level 

Aim for a place that’s navigable, welcoming and suited to how you want to travel.

Start with a destination where you speak the language, Harris says. That can make it easier to get around, read signs and menus, and start conversations with locals.

Equally important is understanding how a place might feel for you. A destination that feels safe and joyful for one traveler may not for another.

Harris’ family, for example, advised her against traveling solo to Rio de Janeiro. But the city ended up being deeply affirming for Harris.

“I’ve never been to a place where so many people looked like me,” she says. “I will sing its praises, especially for Black travelers.”

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A vertical photo showing a fancy pasta dish and two glasses of wine from a first-person perspective.

Edelman likes to keep things simple while solo traveling. She prefers sticking to just one course when dining, so it’s less of a production — but she won’t say no to tasting two wines.

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Amelia Edelman

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Beware the single supplement

While planning your trip, keep an eye out for the single supplement. It’s a premium that’s often charged to solo travelers by tours and cruise lines that could otherwise book two people into a room for a greater profit.

The add-on can range widely, from a $50-per-day single supplement on a 10-day Rick Steves tour to a full 200% of the stateroom cost on a Royal Caribbean cruise. (This is based on a double-occupancy stateroom; Royal Caribbean does have limited single-occupancy staterooms available.)

To determine whether there’s a single supplement on your tour or cruise, compare the cost of a double-occupancy room for two people versus a room for one, or inquire with the company if it’s not clear when booking on the site.

Joy Fox, a 90-year-old solo traveler who has been exploring the world on her own for nearly 70 years, recommends networks like Women Welcome Women World Wide and Solos. These organizations don’t charge the supplement and even provide additional resources and support that cater just to solo travelers.

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Expect “traveler’s melancholy”

Even on the best solo trips, loneliness or sadness can rear their heads, especially if you find yourself alongside travelers who seem to all be paired up with friends, family or partners.

“They call it ‘traveler’s melancholy,’” Harris says. Eventually in her solo-travel year, “I got tired of myself. I needed to hear another voice besides my own.”

The author on a nighttime hike with new friends from her solo travels in Solčava, Slovenia, near the border with Austria.

The author on a nighttime hike with new friends from her solo travels in Solčava, Slovenia, near the border with Austria.

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To cope with these feelings, Fox says to find small ways to make connections with others while traveling. “Smile. Give someone a compliment. Suddenly you’re not really on your own.”

And remember: Traveling by yourself does not mean you’re alone. “You’re gonna befriend the person who helps you up the mountain,” Harris says. “There’s always a friend somewhere.”

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As for my “Solo-venia” trip, as I called it, of course there were moments when I missed my kids or surveyed a romantic sunset over the mountains and wished my partner were beside me.

But mostly, I traipsed through the forest on night hikes, met new friends from a dozen different countries and tried countless kinds of Slovenian wine — all without any tiny hands tugging at my clothes or little voices admitting, “Mama, I peed.” And that was worth every minute of my unwarranted pre-trip jitters.

Amelia Edelman is a writer, editor and content strategist who has worked with outlets such as the BBC, Lonely Planet and Travel + Leisure. She has traveled to 38 countries, often with her kids.

The story was edited by Malaka Gharib. Beck Harlan is the visual editor. We’d love to hear from you. Leave us a voicemail at 202-216-9823, or email us at LifeKit@npr.org.

Listen to Life Kit on Apple Podcasts and Spotify, and sign up for our newsletter. Follow us on Instagram: @nprlifekit.

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‘E-bike for your feet’: How bionic sneakers could change human mobility

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‘E-bike for your feet’: How bionic sneakers could change human mobility

Chloe Veltman evaluates Nike’s Project Amplify system on a steep incline at the LeBron James Innovation Center in Beaverton, Ore., on Jan. 14. She says that after “getting over the surprise” of initially wearing the Project Amplify shoes, “it kind of feels like my feet are being pushed more aggressively forward.”

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The buildings at Nike’s world headquarters — the Philip H. Knight Campus in Beaverton, Ore. — are named after the likes of Serena Williams, Jerry Rice and Mia Hamm. But the company doesn’t recognize only sports superstars as athletes.

“If you have a body, you’re an athlete,” said Mike Yonker, who heads up the team developing Project Amplify — Nike’s new bionic sneaker.

Accordingly, the Project Amplify footwear system is aimed at a broad audience. “Amplify is designed for that everyday athlete to give them the energy they need to go further, to go faster, with greater levels of confidence,” said Yonker. “It’s like an e-bike for your feet.”

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Even as some elite athletes are strapping skis and skates to their feet in an effort to move ever faster at this year’s Winter Olympics in Italy, Nike and other companies in the footwear and mobility sectors are on a quest to help humans move farther and faster in everyday life — using digital technology.

Nike said it plans to launch Project Amplify commercially in 2028. The system, tested in prototype form by NPR at the company’s headquarters, consists of fairly standard-looking sneakers with a carbon fiber plate running through the soles. These sneakers are attached at the back to close-fitting, 3D-printed titanium leg shells that cinch to the calves. The battery-powered contraptions, containing complex motors, sensors and circuitry, weigh a couple of pounds and look like something out of Terminator or RoboCop.

Nike’s Project Amplify prototypes are displayed from earliest to latest at the Nike Sport Research Lab in Beaverton, Oregon, on January 13.

Nike’s Project Amplify prototypes are displayed from earliest to latest at the Nike Sport Research Lab in Beaverton, Ore., on Jan. 13.

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The latest iteration of Nike’s Project Amplify at the Nike Sport Research Lab.

The latest iteration of Nike’s Project Amplify at the Nike Sport Research Lab.

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“What it’s doing is learning how your ankles are moving, how long your steps are, taking the algorithms and customizing them for you,” said Alison Sheets-Singer, Project Amplify’s lead scientist. “So that when it turns on, it feels natural and smooth.”

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A phone app powers the footwear system on and off and can be used to toggle between various speed settings in “walk” and “run” mode. When activated, the leg shells pick up the heels and propel the feet purposefully forward.

A long quest for speed

Human beings have an innate desire to move faster on foot, whether for practical reasons or thrills and pleasure, said Elizabeth Semmelhack, director and senior curator of the Bata Shoe Museum in Toronto.

“The Nike Amplify comes from this long legacy of trying to increase speed and use science to help us get there,” Semmelhack said.

Semmelhack points to ice skates made of bone from the 1600s, 19th-century in-line roller skates and an iconoclastic pair of crescent-shaped, metal rocking-shoes patented in the early 20th century.

A 16th-century bone skate, 19th-century in-line roller skates and a drawing of a patent for metal rocking-shoes from the early 20th century.

A 1600s bone skate, 19th-century in-line roller skates and a drawing of a patent for metal rocking-shoes from the early 20th century.

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Athletic-shoe manufacturers initially worked to increase the wearer’s speed in the 1970s by using lighter materials — switching out rubber and leather for nylon and foam. Electronics started appearing in sneakers in the 1980s. The Adidas Micropacer and Puma RS-Computer shoe used sensors to track a runner’s distance. Nike even came out with self-lacing high-tops a decade ago — the Nike Air Mag. The limited-edition product brought to life the futuristic sneakers featured in the 1989 movie Back to the Future Part II.

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But none of these innovations used digital technology to increase velocity, because of power constraints. “The energy needed to propel a human being forward is so significant that we do not have an energy source yet that is small enough that can be placed within a shoe,” Semmelhack said.

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That’s why Nike and others working on electronic-assisted running and walking systems today, such as the Massachusetts-based startup Dephy — which collaborated with Nike on Project Amplify and also recently launched its own similar product, Sidekick — include ergonomic leg shells to power their products. Some of these systems avoid shoes entirely; for instance, the Ascentiz H+K takes the form of a motorized knee and hip exoskeleton. (According to Nike, Project Amplify is designed to have enough battery life, roughly, to enable the wearer to complete a 10-kilometer run. The batteries are rechargeable and can be switched out for a fresh set if the wearer wants to go for longer.)

Expanding mobility horizons

Despite the power challenges, the electronic-powered, motorized footwear space is a busy one. More than a dozen startups were exhibiting their innovations in the “bionic, footwear, exoskeleton” category at this year’s Consumer Electronics Show (CES) in Las Vegas, one of the world’s most prominent annual showcases for tech innovation. Many of these products are focused on helping people solve mobility issues, rather than necessarily aiding those who already walk and run with ease to do so faster.

“We’ve described a phenomenon called ‘personal range anxiety,’ where people are now making decisions about which activities they opt in and out of based on asking themselves, ‘Will I be comfortable? Will I be in pain? Will I be able to keep up with my friends and family?’” said Dephy co-founder and CEO Luke Mooney. “And so we’re helping them restore that confidence.”

Chloe Veltman walks outside wearing the Nike Amplify system at the Nike campus in Beaverton, Oregon.

Chloe Veltman walks outside wearing the Nike Amplify system at the Nike campus in Beaverton, Oregon.

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Some experts see a future where these footwear systems make a similar impact on walking and running as electronic bikes have made in recent years on mountain biking.

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“E-bikes have changed the landscape of mountain biking for people that maybe didn’t have the ability or were getting older and still wanted to participate,” said Mark Oleson, a former Adidas executive who has worked on many innovation projects in the athletic shoe sector and who currently heads up the women’s volleyball footwear and apparel company Avoli. “There’s a huge opportunity where companies are asking, ‘How do we get someone into a sport or into a recreational activity that they normally wouldn’t have the ability to do?’”

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Epstein Files Include Provocative Videos, DOJ Says No Crimes on Camera

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Ilia Malinin’s Olympic backflip made history. But he’s not the first to do it

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Ilia Malinin’s Olympic backflip made history. But he’s not the first to do it

Ilia Malinin lands a backflip in his free skate in the team event on Sunday. His high score pushed Team USA to the top of the podium.

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Want more Olympics updates? Subscribe here to get our newsletter, Rachel Goes to the Games, delivered to your inbox for a behind-the-scenes look at the 2026 Milan Cortina Winter Olympics.

MILAN — Ilia Malinin’s skyward jumps have earned him the nickname the “Quad God,” but it’s his backflip that everyone seems to be talking about.

The U.S. figure skater performed the move in his first two programs on Olympic ice, landing the latter on a single blade and sending the arena into a frenzy.

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“It’s honestly such an incredible roar-feeling in the environment — once I do that backflip everyone is like screaming for joy and they’re just out of control,” Malinin said. “The backflip is something that I’m sure a lot of people know the basics of … so I think just having that really can bring in the non-figure skating crowd as well.”

Malinin, who trained in gymnastics when he was younger, first debuted his backflip in competition in 2024 — the year the sport’s governing body lifted its ban on the move.

His moves in Milan aren’t just awe-inspiring, but historic: Malinin is the first person to legally land a backflip at the Olympics in five decades.

It was controversial from the start 

Terry Kubicka, also an American, became the first skater to land a backflip in international competition at the 1976 Innsbruck Olympics.

“There was a lot of controversy leading up to the Olympics, because I did it for the first time a month before at the U.S. Championships,” Kubicka told U.S. Figure Skating decades later. “At the time, there was no ruling on as how it would be [scored] and the feedback that I got was that judges did not really see it as a pro or con because they didn’t know how to judge it.”

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The International Skating Union, the sport’s governing body, banned the backflip the following year, in part because of the level of danger and in part because it violated the principle of jumps landing on one skate.

But the backflip didn’t totally disappear. Some elite skaters — including 1984 gold medalist Scott Hamilton — continued landing the move in non-competitive settings, like exhibition shows.

And one skater even dared to bring a banned backflip on to Olympic ice.

Surya Bonaly of France performed an illegal backflip at the 1998 Olympics.

Surya Bonaly of France performed an illegal backflip at the 1998 Olympics, figuring if she wasn’t going to medal she could at least make history.

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France’s Surya Bonaly landed a backflip on one blade at the 1998 Nagano Games, even while injured, in what is widely considered a brave act of defiance.

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She knew she couldn’t get the scores she needed to win, but was determined to make her mark on history anyway. It did cost her points but it also cemented her trailblazing legacy, especially as a Black athlete in sport with a relative lack of diversity.

“I appreciate more and I feel more proud of myself now, today, than years ago for when I did it,” Bonaly said in 2020.

The backflip comes back 

In recent years, a handful of skaters — including U.S. defending Olympic champion Nathan Chen — have backflipped at exhibition galas, much to viewers’ delight.

France's Adam Siao Him Fa pictured in October 2025.

France’s Adam Siao Him Fa pictured in October 2025, once the backflip was legal. He performed it in competition the year before, when it was not.

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The move reached an even bigger crowd at European Championships in 2024, when French skater Adam Siao Him Fa landed one in his free skate program, enjoying such a comfortable lead that the deduction wouldn’t matter. He did it again at the World Championships the same year, and still walked away with a bronze medal.

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In a full-circle twist, Kubicka — the first to land an Olympic backflip — was a member of the technical panel that watched Siao Him Fa do it at worlds, and gave him the requisite two-point deduction, almost exactly 50 years later.

Later that year, the International Skating Union officially reversed its backflip ban starting in the 2024-2025 season, explaining on its meeting agenda that “somersault type jumps are very spectacular and nowadays it is not logical anymore to include them as illegal movements.”

The backflip can no longer lose a skater points, but it doesn’t count toward their technical score either (it’s not a required move). It could, however, boost a skater’s artistic score and confidence.

“Oh, that’s my favorite part,” U.S. competitive skater Will Annis, 21, said after landing a backflip at the U.S. Figure Skating Championships in January. “Every time the crowd goes crazy for it, and it’s actually easier than everything else I do, so it’s really fun.”

His definition of “easier” is that “you can be a little off and still land it” on two feet.

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Annis told NPR he had long been able to do a backflip on the ground, but didn’t bother learning how to bring it to the ice until he saw Siao Him Fa do it. He was inspired by that protest but didn’t have time to rebel himself: He says the ban was lifted just days before his first competition.

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