istock/ Oleksandr Briagin

If you’re able to run to work, turning your commute into a training session can be a game-changer. Run commuting can help you beat the rush-hour traffic, save money on public transport and fit your training around a busy schedule.

If you live within a suitable distance of the office and fancy giving run commuting a go, here are our essential tips to help you get started running to (or home from) work.

1. Scope out your workplace

Know your workplace; are there showers? Are there places to hang wet running kit? Or plug in a hairdryer? If you have any colleagues that run or cycle in, ask them about their morning routines and how they store their activewear. If your workplace doesn’t have suitable facilities, maybe there’s somewhere nearby that does: a leisure centre, gym or swimming pool.

2. Run home from work

If you can’t face running into work, run home. Depending on the length of your journey, a one-way run-commute is enough to give you a good workout and then you can shower at home.

You then don’t have to worry about your clothes being crumpled when you get to work. Carry your day’s clothes home from the office in your backpack or take them home the next day.

3. Run part of your journey

If you live further away from work than you want to run, or there’s part of the route you’d like to avoid, you could just run part of the way. Try getting off the train or bus a few stops before yours and run the rest of the way, or get a colleague or friend to drop you off.

4. Calculate your journey time

Know how long it’ll take you to run to work and leave yourself plenty of time so that you’re not running late and going too fast. You’ll need to including your warm up and cool down, and allow for traffic lights and crossings. So whatever your usual running pace, it’s likely to take you a little longer with stops. Factor in stretching and your showering time too.

5. Be safe on your run to work

Run-commuting often means getting out there in the early mornings or evenings when visibility is poor or you’re running in low light conditions. Make sure your outer layers are bright, high visibility, and have reflective detail to help you stay safe! Here’s our essential reflective running gear.

Image: istock/littlehenrabi

Planning for your run to work

Think about what you can leave in your locker, desk drawer, or changing rooms and what you need to bring in every day. Belongings to leave at the office could be:

• Work outfit
• Work shoes
• Underwear
• Deodorant
• Baby wipes
• Towel

You could bring spare clothes in every Monday and take home worn clothes and towels on Friday.

Image: istock/milorad kravic

Essential running to work kit

To get the best out of your run commute, you need to make sure you’re kitted out properly to begin with. So what do you need for the perfect run commute? Here’s where to start.

Jackets

Be prepared whatever the weather throws at you by wearing or packing a lightweight running jacket. First and foremost, it should be breathable to keep you cool and comfortable. Then you can choose between water-resistant (showerproof) and waterproof depending on your needs. Look out for features like high visibility and reflective detail. Here are our top picks.

Running backpack

A lightweight running backpack is essential for running to and from work. A running specific backpack will minimise bounce and evenly spread the weight of your kit across your back for a more comfortable ride. If you have little storage space at work look for a running backpack with around 20 litres; if you need less storage space, you can go for a smaller bag. Here are our favourites.

Not able to run to your job? Check out our other tips for fitting training into a busy schedule.