How to run to work? The beginner’s guide


Run commuting has become a new global trend recently. Lots of people start running to work on a weekly basis as an extra workout and a perfect morning energizer. It’s actually not that hard to start running to work and with a little bit of planning and organisation you can overcome almost all the problems. In this article, we will guide you on how to start your run to work habit.

Why do people run to work?

There’s more than one reason why people decide to run to work, besides the fact that it is a really efficient way to do your morning workout, it can also be way more pleasant than commuting in crowded public transport or being stuck in a traffic jam. Here you can find several more reasons that convince people to run to work:

  • It’s saving you a lot of time! You do your workout in the magical time created that you would spend on commuting to work anyway. After work, you may feel much more relaxed, because you already did your workout and you have more free time for yourself. 
  • A morning workout gives you lots of energy! Running in the morning will result in more focus and concentration. A 2019 study published in the British Journal of Sports Medicine found that morning exercise improves attention, visual learning, and decision-making.
  • You can save up some money! By running to work you can save up money spent on public transport tickets or on car fuel.
  • Sometimes it’s even quicker! For example, in London the average daily commute is 75 minutes. So at a gentle pace of 10 minutes per mile you can cover almost four miles in half the average time people take to commute in London each day. 

How to start run commuting?

It’s easier than it seems! You just need to learn some basic steps by reading these tips:

  • You don’t need to run to work every day. Plan your week ahead and chose the most convenient days for you.
  • If you are not able to run to work there’s always the option to run FROM work. If you want to decide whether to run before work or after, consider your plan of the day: Do you have an important meeting in the morning? Maybe you have some plans after work? 
  • The thing that probably a lot of people wonder is how to run to work without a shower. If you don’t have showers at your work- you can always run from work and shower at home. Another option is to stop at a nearby gym and shower there.
  • Make sure to have a light backpack during the days that you run to work. If it’s possible: leave the stuff you need to have in the office one day before (shower gel, fresh clothes and your laptop).
  • The best backpack to run to work should be small. prepared a list of recommended backpacks for a run commute. One important element that each running backpack should be equipped with is the chest&waist straps. They spread the weight and prevent the backpack from bouncing.

How long do I need to run?

In the beginning, you should start with shorter distances in order not to overwhelm yourself. If your distance to work is too long for you to run, you can always cover some part of the distance on a bus and then hop off and start running. 

You really don’t need to cover the length of a marathon to see the results of regular running. For instance, researchers recently looked at 14 studies, involving a total of more than 232,000 people, that explored the connection between running and the risk of death, cardiovascular disease, and cancer. The results were published online Nov. 4, 2019, by the British Journal of Sports Medicine.

The researchers found that any amount of running was associated with a 27% lower risk of death from all causes compared with no running. The risk of death from cardiovascular disease was 30% lower, and death from cancer 23% lower.

What was most surprising was that even small amounts of running were helpful. The study found that running for as little as 50 minutes a week had significant health advantages.

Some companies already introduced run to work schemes, which reward employees for running to work. The city of Vienna for example, gives free concert and museum tickets for people who choose public transport, walking or cycling over a car. 

If you also need some extra motivation, try introducing healthy challenges in your company. With Acitvy, you can organise cycling and running challenges, which promote healthy movement and motivate employees. 


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