Running
10 hacks for running to work to get you in Wings for Life World Run shape
Save money and get fit by commuting to work as part of your Wings for Life World Run training with these 10 handy tips.
Nothing beats running to work. It’s a great way to log some distance while also doing something productive, and it helps declutter your mind before you reach the office. It’s a way of saving on commuting costs and don’t need to face the stress of cramped, delayed or cancelled public transport. Once you’re at your desk you’ll feel awake, alive and ready to take on whatever the day throws at you.
And if you've registered for Wings for Life World Run on May 5, 2024 you'll be getting in shape to beat the Catcher Car at your event or the Virtual Catcher Car on Wings for Life World Run app if you're doing an App Run. You might even be running part of your own race day route while you train. What’s not to like?
Download the Wings for Life World Run App
© Dorota Szulc for Wings for Life World Run
Whatever your motivation, here are 10 hacks every run commuter should know, from what to pack to how to prepare.
1. Prepare the night before
Usually the hardest part of an early-morning run is getting started. You’re less likely to duck out if you prepare for it the night before. Some people sleep in their running clothes, but if that’s too extreme for you just lay out your running kit at the end of your bed before you go to sleep. If you take lunch into work, make sure it’s not going to slop about in your backpack – for instance, take in frozen soup instead of liquid form. When the alarm goes off, you’ll want to be up, dressed and out your door before your brain wakes up enough to change your mind. Put your alarm clock on the other side of the room to make the snooze button less convenient.
2. Plan your route
Plan a route you'll enjoy
© Jennifer Birdie Shawker
You don’t want to waste time getting lost running to work – so make sure you know where you’re going. Before your first run commute, have a look at a map and make sure it’s feasible. Look for a route that’s well lit and aim to avoid busy roads if possible. You should also ensure you know where the nearest train station or bus stops are along your route in case disaster strikes, and it’s a good idea to know of a bathroom option along the way. Run it at a weekend so you get to know it with no time pressure, and know how long it will take you.
3. Build up to your commute
If you live a long way away from your office, say 15km or more, running to work might be a little more challenging – but not impossible. Try taking public transport part of the way and running the rest. This is also a good way to get into running if you’re new to it, and you can gradually increase your distance by getting off at stops that are further away from your office as you build up your fitness.
4. Pack light
When it comes to what you carry on your run, minimising bulk is key. You don’t want to be hauling around office clothes and heavy toiletries if you can help it, so devise a plan that means you can stash everything you need at work or in a gym locker. Don’t forget a towel, clean underwear, shoes and deodorant. If possible, you want to run with only your essentials – bank card (instead of coins), work pass, phone and keys.
5. Invest in a good backpack
A backpack that bounces around while you run and causes painful rubbing can be irritating. A regular rucksack just won’t do, so invest in a decent pack that’s designed for running. They come in all different shapes and sizes – but they fit firmly to your back without weighing you down or chafing. Look for one with hip and chest straps and enough capacity for your essentials. For an even more lightweight option, choose a zipped waist belt or armband to hold phones and cards.
More running inspiration
6. Listen to music at more than 120 beats per minute
Sure, you know that music helps motivate you on your run. But did you know that songs with more than 120bpm can make exercise seem easier? In any case, this is what research by Schneider, Askew, Abel and Strüder (2010) suggests. They "proposed that human movement and rhythmical perception are both bound to the same optimal frequency of 120bpm. This argument was predicated on the fact that participants adopt a spontaneous tempo of 120bpm when asked to finger tap." Other studies on treadmills have suggested even faster bpm is optimal. Also, apparently positive lyrics, or those that feature "affirmations of exercise", are particularly effective.
7. Get lost in a podcast
Not finished that book club read yet? Or do you need to brush up on your current affairs? Then use your run to work as an opportunity to catch up on a podcast or get lost in a good audiobook. Podcasts are both entertaining and absorbing, and will help the time pass quickly as you jog. You’ll finish your run feeling smarter. Want to listen to inspiration stories from people who love to run? Try Red Bull's Why I Run podcast.
8. Figure out your washing situation
Don't smell rubbish at work
© Kyle Kranz
Nobody likes a smelly colleague, so washing after your run will make sure you keep your co-workers friendly. An ideal scenario would be that you have a shower at work, but unfortunately not all workers are lucky enough to have those facilities at their offices. You could try signing up to a nearby gym or swimming pool to make use of their facilities. If that’s not an option, there are products you can buy that will help you freshen up before you start the day, such as a dry shower body wash, and tying your hair up if you have longer locks will help you look and smell sweat-free.
9. Modify your gear – and wear wool socks
Running with a backpack on can cause your top to ride up, so wear one that’s longer than normal or do a little home modification of your clothing. Try sewing miniature buttons and loops to your running gear to keep your clothes in the right place. Avoid cotton – wool absorbs moisture and dries much faster. Decent merino wool socks and tops will keep you warm in winter and cool in summer, while emitting barely any scent.
10. Stay motivated
David Mzee made WFLWR history by walking across the start line in Zug
© Romina Amato for Wings for Life World Run
Keeping yourself motivated is vital if you’re going to keep up running to work. So find a work colleague who lives nearby and commute run together. If you've signed up for Wings for Life World Run, you've also got the motivation of knowing that you're doing something good for yourself and for others, because you're running to help find a cure for spinal cord injury!
So you want to run to work? Just remember to follow these steps:
- Prepare the night before
- Plan your route
- Build up your commute
- Pack light
- Invest in a good backpack
- Listen to music at more than 120bpm...
- ... or get lost in a podcast
- Work out your shower situation
- Modify your gear – and wear wool socks
- Stay motivated