Nine Terrific Tips To Start Running To Work

6 min read
Published on 29 September, 2021

We all know running is an aerobic exercise that makes your lungs stronger and positively impacts your physical and mental health.

With the hustle and bustle of city life and rush hour traffic, the office goers who are into fitness have a way to commute to work i.e. running to work. It is an efficient way to commute and kick start their day.

Runners do not have to shell out extra money to travel in public transport or wait in rush hour traffic when running to work. It is a healthy and a pocket friendly option.

Benefits of running to work

Running to work not only saves time and money but adds extra miles. Let us take a look at the benefits:

1. Saves time and money


Early mornings are full of traffic, and employees can switch to running as it is a fantastic option for them to commute. Employees don't have to worry about spending extra cash on public transport or the rush hour traffic. Thus, this, in turn, saves time and money.

However,running to work is a great option for employees who live near to office not for employees who live far away.

2. Make the most out of the morning run

Running to work can be done early morning or after work. When employees start fresh early in the morning, it sets them up for the entire day. They won't feel twitchy or restless once they sit near the desk. It will help to focus more on their work.

3. Boost productivity throughout the day

Running to work is a superb option for employees to energize themselves before heading out for work. It also combats stress and improves overall well-being. When employees feel more energized, they are efficient at all tasks.

4. Job satisfaction

Running helps employees keep away from stress . Employees are more comfortable working in a stress free environment. When there is less stress in the working environment, it adds up to the job satisfaction as well.


Things to know before running to work

One must plan before heading to work. Specific questions come up like: What will be the distance, how many times in a week do you want to run to work? When reaching the office how will you change your clothes?

Hence preparation and planning are necessary. Planning things will give us an idea, how things will proceed. Moreover, it is essential to test everything, find out what works for your employees, and find the best possible solution.

Let us look at the ten essential tips for running to work so that you can start right away.

Also Read: 7 Ways To Boost Wellness Program Participation At The Workplace

1. Run backpack

The essential thing to carry while running to work is your backpack. Make sure to use a comfortable pack, say buying a 20 L is good enough. The backpack should have terrific features like a breathable back panel, a comfortable and ergonomic design, and shoulder straps with air mesh material that adjusts well to your body.


Things to carry in your backpack (running kits)

  • Packed clothes
  • Small Lunch
  • Keys, credit cards, and other essentials
  • Lightweight garment sleeves
  • Waterproof jacket( In case it rains)

2. Invest in your gears

Investing in gears is a brilliant idea that will prevent injuries and make your runs comfortable.

i. Socks

Choosing the right pair of socks is essential to avoid friction and painful blisters. A good pair of socks will keep your feet dry, calm, and comfortable.

Always bring an extra pair.

ii. Running Shoes

While running , a good pair of shoes is required for support. The midsole is the central part that provides cushioning. Shoes should fit well so that they have at least 1-1.5cm at the end. It shouldn’t be that tight and wide enough to fit your feet.

iii. Post-Run shower at Work

A good shower after a long run is quite refreshing. Find a office gym where you can shower. Before employees meet any clients, it is important to look neat, tidy, and professional. There are options apart from showering like body wipes, cleaning sprays to wipe sweat and body odor.

3. Prepare everything the night before

It is important to prepare everything beforehand and then move ahead. The essential gears should be ready. If you want to take lunch, make sure it's not going to spatter in your backpack.

4. Plan the running route

Planning the running route is mandatory. Keeping track of the distance covered, calories burnt, which way will be better to run will give the individual a fair idea of how to prepare for running one day before. Another great example is

Look for a route that is well lit and has less traffic. Have a look at a map that is helpful and constructive.

5. Light packing

What you carry while running to work, your backpack shouldn't be that bulky. Only pack the essential things like a bank card, work pass, phone, keys, a towel, clean underwear, shoes, and deodorant.

6. Listening to energetic music

Listening to energetic music helps you on your run. According to a study , listening to music boosts your mood, such as happiness, excitement and reduces negative aspects like tension, fatigue, and confusion.

The Journal of Strength and Conditioning Research running helps get individuals fired up and prepare them for what's ahead.

7. Tune into the podcast

Use running to work as an excellent opportunity to get lost in a podcast or good audiobook. Podcasts are compelling, and they will help the time pass as when you head out for running.

8. Staying motivated

Keeping yourself motivated is very crucial while you are on the run. Here are some of the ways you can do it

i. Rewarding yourself

When you achieve a milestone, create a reward for yourself. Rewards could be like allowing yourself to sleep for a while (A short nap) or heading out for a massage.

ii. Feeling the endorphin energy

Running helps attract positivity and even euphoria as running improves your mind by releasing endorphins and happiness hormones. Endorphins is created by the chemicals called Runner’s High, a brief relaxing state of euphoria.

iii. Early morning run

Early morning runs have a significant impact on the positive mood for the entire day. It levels up your energy, and you may like you are getting ahead of the game.

The weather is cooler early morning, thus making the run comfortable.

9. Spread the word

Create awareness among your colleagues that running to work is a great commute option.

i. Awareness about the benefits of running.
ii. How it can improve employee’s health and reduce stress.
iii. Combating sedentary lifestyle.

Your colleagues will start looking at you differently and will encourage others to run as well.

Also Read: 7 Ways To Foster A Healthy Work Environment To Improve Employee Health

Here are some of the Additional Prep Tips

  • Take extra clothes at the beginning of the work
  • Keep gears at work to go back home running

Packing food every day for work becomes quite hectic, and you wouldn't want your lunch and breakfast to bounce while running.

Related: Sound Healing: A New Way To Wellness At Workplace

Here are some of the tips to prepare lunch when running to work

  • Carry light lunch-like berries in your hand with paper towels and stuff in the backpack. Put a rubber band so that it doesn't come out.

  • Keep two bananas in your side pockets( of your backpack) and wrap fruits in a clean film to avoid spoiling your clothes.

You can also do half commutes. For example: driving a few miles to the office and remaining miles by running.

Final thoughts

Running to work is an excellent alternative to commuting. It is a much cheaper way of getting to the office and employees don't have to stress out on rush hour traffic or commuting via public transport.

Running helps in promoting employee health by making them feel motivated to work and increase workplace productivity.

If you are a running enthusiast, it is a great way to do some severe long-distance and at the same time be productive at work. Once you reach your office, you are alive and awake!

This article is written by Anangsha Alomyan who is a content marketer at Vantage Circle. Apart from writing, Anangsha plays the piano, acts, raps and does photography. Since childhood, she has been into sports and brought laurels across the country. An adventurer by heart, she loves to explore new routes across the Himalayas. To get in touch, reach out to

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