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12 Terrific Tips To Start Running To Work

8 min read
Last Updated on 05 January, 2024

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

Commuting to the office often comes with the hassle of city life and rush-hour traffic. Office goers who are fitness enthusiasts have the option of running to work as their mode of travel. Running an efficient way to manage the commute time and kick-start the day.

Runners do not have to shell out extra money to travel by public transport or wait in city traffic. Running to work also makes for a healthy and pocket-friendly choice.

Benefits of Running to Work

The benefits of running to work include saving money on transportation and getting healthier. Running after work adds extra miles and makes it easier to be fit in the long run.

Let us take a look at the benefits:

1. Saves time and money


Early mornings are full of traffic and rush. To combat these, employees can switch their work commute to a running commute, as it is also a healthier and more efficient option. They don't have to worry about spending extra cash on public transport or getting caught in rush hour traffic.

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

2. Make the most out of the morning run

Morning time is the best to go for a run or a jog. And what could be more fun than leveling up your work commute? You end up with many health benefits and better time management from a good run. When you start fresh early in the morning, it sets you up for the entire day. You won't feel twitchy or restless once you sit near the desk, which will help you focus more on your work.

Suggested read : Work Commute Post-Pandemic - An Upside to Health and Wellness

3. Boost productivity throughout the day

Running to work is a superb option for employees to energize themselves before heading out for work, and it also combats stress and improves overall well-being. When employees feel more energized, they are efficient at all tasks. Thus investing in a good run will only lead to more productivity.

Suggested read : 11 Fantastic Brain Food Snacks To Boost Productivity At Work

4. Job satisfaction

Running helps employees keep away from workplace stress. The health of employees has become a major concern worldwide, and it is becoming more important than ever to create a better work environment to boost productivity. In addition, better mental and physical health increases job satisfaction among workers.


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 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 of how things will proceed. Moreover, it is essential to test everything, find out what works for your employees, and find the best possible solution.

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

Essential Tips for Running To Work

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

1. Running Backpacks

Your backpack is essential to carry while running to work. Make sure to use a comfortable and spacious pack; say, buying a 20 L is good enough.

The backpack should have basic features like a breathable back panel, a comfortable and ergonomic design, and shoulder straps with air mesh material that adjusts well to your body.


5 important things to carry in your backpack (running kits)

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

2. Invest in your gear

While running, a good pair of shoes is required for support, and the midsole is the central part that provides cushioning. Shoes should have at least 1-1.5 cm of a gap at the ends and shouldn't be that tight and wide to fit your feet.

i. Socks

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

Always bring an extra pair of socks

ii. Running Shoes

A good shower after a long run is quite refreshing. So, ensure you get a quick shower at your office gym or washroom. Before you meet any clients, looking neat, tidy, and professional is important. And if you can't find a place to get a shower, change your routine and run home from work instead.

iii. Post-run shower at Work

A good shower after a long run is quite refreshing. Find an 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 and cleaning sprays to wipe sweat and body odor.

If you can't get yourself a shower, you can always go for body wipes, dry shampoos, or cleaning spray to get rid of sweat and body odor.

3. Prepare everything the night before

It is important to prepare everything beforehand and then move ahead. All the running gear essentials should be kept ready prior to disposal. If you want to take lunch, make sure it's not going to fall around all inside your backpack.

Suggested read: 27 Tasty And Healthy Lunches For Work To Satisfy Your Cravings

4. Plan the running route

Planning ahead of the running route is mandatory. Keeping track of the distance covered, calories burnt, and which way to run will give the individual a fair idea of how to prepare for running one day before. You can use a smartwatch or fitness band to keep track of your daily activities. For example, the Vantage Fit app is a great app for keeping a log of your physical and mental health.

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

5. Suitable Clothing

Make sure you wear comfortable clothes that are not too tight or loose. You should have enough room, so your clothes don't restrict your running movement. The clothes shouldn't be too loose that they fall off while exercising.

6. Light packing

Your backpack should not be as bulky as what you carry while running to work. Only pack essentials like your ATM card, work pass, phone, keys, towel, clean underwear, shoes, and deodorant.

7. Listening to energetic music

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

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

8. 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 will help the time pass when you head out for running.
Listening to motivating podcasts can fuel up your energy and result in better productivity.

Suggested read: Excellent Ways To Increase Productivity At Workplace By Listening To Binaural Beats

9. Staying motivated

Keeping yourself motivated is very crucial while you are running. Here are some of the ways you can motivate yourself -

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 getting a massage.

ii. Feeling the endorphin energy

Running helps attract positivity and even euphoria as it improves your mood by releasing endorphins and happy hormones. These release of endorphins makes one feel a brief relaxing state of euphoria. This state is also called the runner’s high,.

iii. Early morning run

The weather is cooler early in the morning, making running more comfortable. Early morning runs significantly impact the mood for the entire day. They increase your energy, helping you get ahead of the game.

10. Split the commute

Running to work might not be feasible for most people as they stay far away from the office. A vehicular commute will be the right choice for those people to make it on time for the work day. However, employees can split their commute with vehicles to a point and run the rest.

11. Fitness app/Wellness app

Running to work is an excellent way to begin the day. It increases your energy and speeds up your metabolism. One popular method is using fitness apps/wellness apps that track your steps, calories, and distance. Such apps check your daily activity, generate a comprehensive report, and assist you in setting goals and tracking your progress.

12. Spread the word

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

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

  • Preferably carry extra clothes with you while going to work

  • Keep gears ready at work so you are prepared to come back home running

Packing food daily for work becomes quite hectic, and you wouldn't want your lunch or 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.

Suggested read: 10 High Fiber Foods For Better Health at Work

Significance of running to work


Running is a great way to stay fit. It has been scientifically proven that running can reduce the risk of obesity, heart disease, diabetes, and many other health problems. Running also improves sleep quality and mental health.

This mode of commute is becoming increasingly popular. And not without reason. It has been proven that running to work is better than driving, taking the bus, or taking the train. It lowers your carbon footprint and stress levels, helps you stay fit, feel happier, and maintain your weight.

Knowing how to prepare your body for running correctly is important. Proper preparation ensures you avoid injuries and makes running more enjoyable. It is important to eat a healthy diet with high-fiber food, drink lots of water, get plenty of sleep and use the features of fitness apps to reap the benefits of a good run.

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 due to traffic.

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

If you are a running enthusiast, running to work is a great way to get some physical exercise and, at the same time, be productive at work. Once you reach your office, you will be alive and awake!

This article is written by Anangsha Alomyan and Mrityunjay Sahariah, content marketing specialist at Vantage Circle. Besides Mrityunjay's love for long drives, he is an avid sports follower and enjoys his music. For any queries reach out to editor@vantagecircle.com

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