The biggest hurdle in running to work is making the actual decision to run to work. That’s half the battle right there so we can call that step 1.

1. Set a Day to Run Commute.

Don’t flake on yourself. Mark this far in your calendar, set an alarm for earlier than you normally would, and go fulfill your wildest run commute dreams.

2. Map Out Your Run.

If you drive to work, the route may look very different when running. Check out google maps, and choose the walking option. See the most direct route, and adjust it as needed for neighborhoods that are more enjoyable to run through (without adding too much mileage).

3. Set a Time Goal.

This should be realistic. Based on your map mileage and hills, think about the average pace you can run, and estimate a total time. Be conservative with this estimate for the first commute. Then add 20% of that time to the total to make up for stop lights and other pauses.

For example, if you work 5 miles away, and you think 10 minutes per mile is reasonable, you would have a 50 minute estimated run time. Then, add 10 minutes ( 20% of 50) to your total. You should give yourself at least an hour to run to work.

You may want to plan on getting to work early to get changed into your work clothes.

4. Pack Your Running Pack

You have two options. You can either leave a bag with everything you need in it at work, so that you don’t have to bring stuff with you. Or, you can run with a small pack that has your work stuff in it.

In any case, make sure you have these things:

– small towel, deodorant, work clothes*, work shoes, phone/wallet/keys, reusable water bottle, lunch

* Make sure to include fresh socks and undies. Forgetting those will make your day sweaty and gross.

I like to bring some stuff to work ahead of time, and some stuff during my run. Most of my clothes and food I bring ahead of time, and I bring my water, phone, wallet, and keys with me.

5. Hygiene

The most frequent question I get from people is “aren’t you gross at work all day after running?”. The Answer is no. 

I plan out the hygiene situation. When I arrive, I bring my stuff to the bathroom. We have no shower at my office, which is the biggest challenge. I bring back a small towel, dampen it in the sink, and take a quick power shower. Remember, sweat is only gross if it has accumulated and dried on your body, so make sure to clean up right when you arrive. 

If you have a shower at work, your hygiene problems are solved! Just bring a towel and necessary shower stuff.