Top tips for running to work - Women's Running

Top tips for running to work

Author: Chris Macdonald

Read Time:   |  June 3, 2014

Top tips for running to work

Top tips for running to work

The alarm goes. I put on the kit I laid out the night before. Then I strap on my running bag, already packed. All I need to do now is run. The fact I’ll finish at work, feeling calm, and having saved money on travel, are all bonuses of the run commute.

I’ve run-commuted for around 12 years. It’s great to see the shift from being perceived as a lunatic to the UK now having its first #run2workday on Thursday 05 June.

Although I could write a book about run commuting, I’ll break down my top tips into two key areas: planning and packing.


Know your building: Find out where the showers are. Is there a hairdryer, or a plug so you could use your own? Is there a locker or somewhere you could keep clothes and shower stuff? Is there somewhere you can hang wet kit? If there’s nothing at work, is there a gym nearby you can use, or otherwise run home from work.

Get the office gossip: Talk to people who already run or cycle in, and suss out the peak arrival times, and how long the shower queue is.

Personal timing: How long do you need to stretch, shower, do hair/ make-up, and change? For some this might be 20 minutes, for others an hour.

Route: Plan where you’ll run, and try it out under no time pressure. You don’t want to be late for a meeting ‘cos you’ve got lost! It’s good to have a few routes or extension options of different lengths, as you probably wont want to always run the same distance. My run commutes have ranged from three to 15 miles. Which days will you run? Are you going to run in to work, back home or even both? There might be days when you have particularly early or late meetings you want to avoid.


Go minimalist: The less you carry, the better for you and your back. Think about what you really need. I even like to leave coins at work, just running with light cards and notes, and always have change for a coffee at work!

Work clothes: You can either carry these each day, or store a supply at work. I cycle in one day a week, carrying some clothing to leave in my locker. But I could still carry in something extra on the run if my mind or the weather, changed. Either way, my top tip is to have a small stash of spare underwear at work. It’s amazing how many trips to M&S you’ll make otherwise!

Bag: A running rucksack or bum bag, depending on how much you’ve got to carry. It should sit snugly and not move when you run. I suggest taking some of your typical kit you’d be carrying, to a shop and try it out in the rucksack. It moves very differently when it’s empty.

Visibility: Reflective strips and small flashing lights will help you be seen. You can get running ones now, or I just use my cycling ones. If you’ll be in really dark areas and need to see your route, get a head torch.

Finally, let’s add pride! Don’t be shy about your colleagues spotting you after your run. They’ll respect your efforts, and soon be admiring your energy and increased performance too – just some of the benefits running has on work.

So get out there, save time, save money, get fit – it’s all win on the run commute!

Sarah Dudgeon has been running for 15 years and holds the world record for fastest marathon in a wedding dress. She makes personalised paintings for runners to celebrate their successes and memories at She can be found tweeting @ArtOfYrSuccess

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Chris Macdonald

Editor-at-Large, Women's Running

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