The Essentials of a Running Commute

With cramped public transport and less spare time to exercise in our increasingly busy lives, more people are turning towards the growing trend of a running commute. So instead of sitting in traffic or waiting for a bus that’ll never come, women all over the country are lacing up their trainers and jogging to work. A growing trend shown by the fact that 51% more people searched for the ‘best backpack for running to work’ last year than the year before.

This growth in popularity however begs the question, what should you actually be packing for a run to work, because you’re going to need work and exercise clothing, something to get clean and fresh and something to keep it all in. So what backpack should you be looking for? What else should you take?

With all these considerations in mind, Belle About Town consulted SportsShoes.com and a collection of commute runners, to reveal what they view as the essentials of a running commute.

Alice Tate, PR Manager and Travel & Fitness Blogger – @alice_tate

“My advice for someone running to work would be to allow yourself plenty of time so you’re not putting pressure on yourself – just put on a podcast and roll with it. If you can’t make it the whole way, don’t worry as you can jump on a bus when you need to. You’ll soon find that you’re losing yourself in a podcast and it keeps getting easier over time.

There’s nothing more satisfying than getting your workout run in before 9am, and you don’t have to suffer the stress of getting public transport at rush hour! You also save money, feel more energised, and if you’ve listened to a podcast, you’ve ticked two boxes at once! I love the productivity of running to work, and I also love that through running to work, you’re off your phone and not thinking about work. There’s something so refreshing and rewarding about having your commute as pure ‘me time’”.

The Essentials:

The backpack: Running with a rucksack is something you get used to and the secret is keeping it as light as possible. I swear by the Deuter Lite 10 Speed rucksack (available here) – it’s comfy and fits in more than you’d think. It also sits really comfortably for the run. There’s nothing worse than a rucksack that jiggles about, so I’ve tried a whole load and found this is my favourite. It’s got a really handy small top compartment that’s good for keeping keys, a phone, a debit card. I always try and keep what I take to a minimum. It is hard at this colder time of year as you often have to sacrifice a coat!

Running Shoes: I run in the adidas UltraBoost X — they’re not only really comfortable and springy, but they’re really small and lightweight, which is perfect for squishing back into your rucksack for the rest of the day.

Work Clothing: I roll up my jeans and work clothes to stop them from getting scrunched up in my bag. It works pretty well, though I try and wear jersey tops rather than shirts. Most of all –  don’t forget fresh undies! There’s nothing worse than spending the whole day in your sports bra!

Fuel: I think it’s essential to eat before you run, especially if you’re running to work in the morning. I always have a coffee and a banana-based protein smoothie. Usually just a banana, protein powder or hemp seeds, a teaspoon of turmeric and milk blitzed up in a blender. It totally does the job and gets me to work! That, or a small slice of banana bread – I’ve got the recipe here: http://www.flashanthology.com/2018/01/vegan-blueberry-banana-bread-recipe/

Keeping notes: I always need my notebook at home and at work so that always features in my rucksack — I deliberately buy a super thin one that’s lightweight, and if I’ve got space or I’m feeling bold, I’ll pack my book for the train home too!

Bethan Taylor, Civil Servant and Writer – @aprettyplacetoplay

 “I love run commuting, it’s the perfect way to bookend the day – because on the way to work I can get my head in gear for the day ahead, and on the way home I can let go of all the stress that inevitably comes with a busy job! The downside of run commuting is all the stuff, but over time I’ve managed to really refine what I carry each day. Yes, there’s been some sacrifices made to my beauty routine, and my work clothes tend to veer towards easy to wear dresses, but it’s a small price to pay for something I love!”

The Essentials:

Jersey Dresses: Jersey is great because it packs down very small and doesn’t get all crumpled, plus going for a dress means that there’s no way you can forget a vital part of your outfit, like a skirt! (I’m still living down an incident a few years ago where I forget my skirt on the day of a big meeting!)

Toiletries: Over time I’ve really worked down what toiletries I need when I run commute; multipurpose products like tinted moisturiser and a scented deodorant save space, and I decant pretty much everything into handy little pots. A clear bag means I can see exactly where everything is, saving time once I get to the office.

Million Mile Lights: These lights are amazing! They are powered by movement as you run, which means you never run the risk of forgetting to charge them or running out of battery on a dark night!

Microfibre Towel: I have tonnes of these towels and love them! They pack down small, but it doesn’t feel like you’re drying yourself with a wash cloth, and they dry quickly. So, you’re never going to be that person with a towel draped over their chair in the office (there’s always one!)

Collapsible Bowls: Perfect on the days when you’re running home from the office, these silicone bowls collapse down once you’ve eaten your lunch, saving loads of space! The lids also have a great seal, so no chance of your pasta sauce leaking.

Packable Waterproof: You never know when bad weather will hit, so I stash this neat little jacket in my bag ready for when I get caught in the inevitable downpour!

Max Joseph, Animator & Director – @jaxmoseph

“While cycling is much easier and you get to work far less tired and breathless, running feels much more like a proper work out – and it’s a great time saver if your commute has been a real exercise. This is why I actually started run commuting in the first place!”

Light work clothing:  I try to choose work clothes that are as light as possible because during the run you definitely notice the extra weight on your back. I don’t take any food or drink for the same reason. I’ve also noticed that a shirt keeps its shape a bit better if you do the buttons up before folding and packing it.

The right backpack: This backpack has straps that clip together at the front which I’ve found really makes a difference. It stops it sliding around as much and spreads some of the weight. It’s also waterproof which is key if you get caught in the rain.

The get-clean regime: I can’t shower at work so I joined a local pool to shower there after running in. The showers there are decent and I also find that a swim is a good warm down.

You obviously need to pack everything to make yourself look & smell presentable post exercise, hence the body wash, deodorant, after shave and hair products.

Capturing the run: While I don’t wear my chest harness and GoPro every time I go out for a run, I noticed that running wasn’t taking me any longer than cycling, so I made a video comparing the two: https://youtu.be/7Y8K-K633-o

When to run: I very rarely run into work and then run home as well. You’re not going to be very popular with your colleagues if you leave your running gear drying around the office so mine is usually stuffed into a backpack all day. Come home time it’s still sweaty and gross so the thought of putting it back on is enough to drive me back onto the tube!

Cat Simpson, Trainee Nurse – @cat_simpson

“It’s the ultimate ‘kill two birds with one stone’ approach to training, plus in London it is generally quicker, cheaper and less stressful than using public transport – something that anyone who’s been on a rush hour tube will attest to. I also find I have a lot more energy and am more alert after I run before work.

Saying that though, everyone’s circumstances are very different, both in terms of their commutes and training, so I think it really depends on that. It’s definitely something you have to go into with a ‘can do’ attitude, rather than finding excuses for not doing it – I appreciate this sounds like a bit of a first world problem, but I know people who have to carry laptops, suits and bulky shoes, requiring a fair amount of forward planning – or example taking five shirts in on a Monday morning. Fortunately, I’m very low maintenance and don’t really mind not washing or wearing creased up clothes”.

The backpack: Probably the most important item for run commuting, and fortunately there’s a wealth of choice out there. A run-specific lightweight backpack will probably be between 12-25 litres and have straps around the waist and chest to minimise bounce. Mine’s about 20 litres, and I’ll always pack the night before, or ensure everything I need is in one place so work clothes don’t get creased, to save time in the morning. There’s also definitely an art to packing in a way that means things don’t move around too much and your lunch doesn’t escape – I tend to put heavier items such as Tupperware boxes in the bottom.

Merino wool/anti-odour gear: Pretty much all my run commuting involves running both ways (to work in the morning and back home again) and I find gear that can be worn multiple times before it needs to be washed is really handy (with the added bonus of offending your colleagues a little less if you have to hang it off your chair to dry during the day).

Packable down jacket: For anyone looking to run to work and use public transport for the journey home (or vice versa), a lightweight down jacket that packs down into its own pocket is a useful addition in the winter.

Micro-fibre towel: Another useful lightweight item that dries quickly and doesn’t take up much space. I must confess I’m a bit obsessed with lightweight, technical gear, but fortunately this is the sort of thing that can be bought very cheaply.

Water/windproof jacket: Great for unpredictable weather. I tend to avoid wearing any eye-wateringly expensive ‘unicorn skin’ waterproofs for run commuting, as they’ll inevitably get a bit worn by my rucksack.

Arm warmers: I find these extremely useful for spring and summer run commuting, when it’s chilly in the morning but warm enough to run home in just a short-sleeved t-shirt.

Multi-functional headwear: Good for keeping your ears warm in winter and as a sweat band in summer.

Sandwich bags/plastic bags: Useful for separating dirty clothes from clean ones, carrying food and protecting your phone from the rain.

Head torch: To ensure I don’t end up on the wrong side of any local deer, as the majority of my winter run commuting is through an unlit Richmond Park.

Elastic band: To silence those jangling keys. The same goes for any loose change, but I’ll leave that at home personally.

Miniature toiletries, dry shower gel and dry shampoo: I’ve contended with many different set-ups for run commuting, from the full works with showers, lockers and even a fancy walk-in room with a dehumidifier to dry your sweaty run gear and wet towel, to a communal bathroom with a sink to freshen up in. If it’s the latter, then I’ll shower the night before or even at home in the morning before running in, then use dry shower gel and baby wipes. I’m a complete stickler for not carrying more than I need and if I’m run commuting to somewhere without lockers I’ll take the smallest bottle of shower gel/moisturiser possible (because we all know you’re meant to take those mini bottles from hotels).

Lucja Leonard, Hotel General Manager – @runningdutchie

“I love the happy endorphins it gives me, and I feel better and healthier by doing it. If I take the car I feel rubbish about myself all day and just feel sluggish. Run commuting is a great way to get my base mileage in for the week and it’s fun to take different routes home and explore undiscovered corners of the city. At times I also like to use it as a warm up or cool down for before or after a gym session

My number one piece of advice to someone looking to start run commuting is to plan and be organised with your kit, as this will save you a lot of headaches and make it’s a more enjoyable experience”.

Drinks and snacks: My run commute at its shortest is only 3 miles, so there’s no need for any drinks or snacks, but sometimes I do make it last up to 10 miles, so I’ll take water with me when I do this. I also bring my own lunch to work, so I’ve got myself a nifty lunch box with 3 compartments to keep my lunch fresh. Finally, I will pack a smoothie container for either smoothies or chia oats for my post-run breakfast.

Dealing with weather/dark nights: I always pack a waterproof jacket and a buff for those days when the heavens open up. Plus, when the nights are shorter I run with a head torch and modify my route to stay on footpaths rather than any unlit paths to ensure that I stay safe.

Staying smart: This is an easy one for me as I keep all of my work clothes at the office (replenished with my car trip on a Friday) along with all my toiletries, make up and shoes. I’m lucky in my current job that my place of work also has a leisure facility so I have access to a locker, showers and even a hairdryer and GHD straighteners! If you aren’t lucky enough to have that facility, look around and you might find a local gym that you can make use of, or you might need to invest in dry shampoo!

Spare underwear: Always keep a spare set of underwear at work! I’ve been caught out on a few occasions and then am stuck going commando and having to wear a sweaty sports bra under my suit, which definitely doesn’t make me feel very professional!

• For more running advice, visit SportsShoes.com