One stone, two birds

Running is a simple motion but a complex activity. It can be a basic exercise, an accessible but endlessly difficult sport, or a form of meditation. Although running has found its place in modern culture for fitness and recreation, it is only recently that we have begun to rediscover the utility of the original purpose of running: transportation.

Running for transportation, or run commuting, has grown in popularity, most commonly as a way to get to and from work while simultaneously accomplishing a run. Run commuting saves time and money, reduces pollution, reinforces a healthy exercise routine, and at its best is simple to do. However, once you consider that a runner needs to arrive at work dressed in something other than running clothes, and most likely needs to shower, it is apparent that run commuting isn’t entirely straightforward.

Therefore, we have compiled our knowledge and recommendations here to reduce the work of figuring out how to run commute, and to further our goal of promoting running as a form of healthy and sustainable transportation. We hope you find it helpful and would love to hear from you if you have any questions or tips, or would like to share your own run-commute story.

A woman run commuting with a running backpack.

The best gear for run commuting

If you want to run between home and work, the most comfortable way is, obviously, to bring nothing with you. But if you want to carry anything, you need a running backpack, vest, or belt. With the right gear, you will find that it is possible to comfortably run with more stuff than you would have thought.

Run commuting with a backpack

Not all backpacks are made for running. An ideal running backpack backpack should fit securely to avoid chafing and discomfort, and have features to make your run optimal. A few companies even make backpacks specifically designed for run commuting.

A backpack well suited to run commuting should have the following features:

sternum straps for a secure fit that minimizes bouncing
ergonomic fit to conform to your body
12 to 20+ liter capacity, depending on your needs
laptop sleeve
water-resistant fabric
load-compression features
quick-access pockets for essentials like phones and wallets
hydration system compatibility
reflective components for safe night running
separate compartments for isolating wet gear or leaky lunches

Harvey Lewis, the ultrarunner, posing with his run commute gear and Zip Running Commute Pack.

Pack fit

Fit is the most important factor for determining how well a pack works for running. A proper fit will reduce bounce and chafing and increase comfort. Running backpacks should fit high on the back and close to the body. During the running stride, your hips and the shoulders twist forward and back in opposite directions, which can pull a backpack that is too low on the body in two directions at once, causing additional bouncing. Isolating the load to your upper back allows the backpack to travel with the motion of your rib cage without fighting the opposing movement from your hips.

Almost all packs will fit tighter when full of gear than when empty. Packs will also change shape when full—the items you are carrying tend to stretch the bag away from your back, preventing the pack from following the shape of your body. Packs with stiffer materials and padding will deform less than packs with no structure, like running vests. Laptops and other large, stiff objects exaggerate this issue because they are flat and your back is curved. This impacts shorter people more than taller people because a given laptop is relatively larger on a shorter person’s back. Generally, for heavy loads and laptops, packs with more volume and structure will work better than a minimalistic pack.

How to adjust your backpack
for run commuting:

Pack your bag so that heavier items are close to your body and low in the pack. Avoid putting anything protruding directly against your back. Stack items vertically along your back for the best center of gravity.
Tighten the compression straps to prevent your gear from bouncing inside the main compartment.
Adjust the sternum strap. This is the most important adjustment point for achieving a comfortable fit and to minimize bouncing. Move the strap so that it is comfortably positioned vertically on your chest—centered on your breast bone is generally good. Let the shoulder straps sit close to your armpits, but not so close that they pinch or limit your arms range of motion.
Tighten the shoulder straps until the pack sits high on your back. You may have to play around with the adjustment to find what is most comfortable, and if you change how much you are carrying in the pack, you will probably have to adjust the fit.
Avoid over-tightening the pack. For the most comfortable and least bouncy fit, you should let the pack settle in a natural spot on your back,and then tighten the straps until they are snug without pulling the pack out its natural center of gravity.
Adjust the lower chest strap or hip belt, if your pack has one, so that it is snug but loose enough to allow for comfortable breathing. Lower straps with some elastic work well because they allow your diaphragm to expand when you breathe. The sternum strap should do most of the work, but the lower strap can help anchor the bag to minimize bouncing.
Fine-tune your adjustment as you run.

A woman adjusts the strap on her running backpack.

Running backpack or running vest?

If the items you are carrying are bulky or heavier than 6 to 8 lbs (2.5 to 3.5 kg), you will likely want to run with a backpack. If you run with a relatively light load—for example, a change of clothes or a very light laptop and a few other items—a running vest could be your ideal run-commute tool. However, be aware that most running vests are poorly suited to carrying the heavier loads and objects that run commuters often want to carry.

A vest well suited for run commuting should have the following features:

8 to 15+ liter capacity
water-resistant fabric
load-compression features
reflective components for night running
durable construction and limited use of lightweight elastic
optional: enough width for a small laptop

Benefits:

Athletic fit: Running vests fit more like clothing than a backpack does and are lightweight and comfortable for running.
Heat management: Running vests are constructed out of breathable mesh and are typically designed to carry water bottles or hydration bladders.
Accessible storage: The utility pockets on the front straps offer easy access during your run to small personal items such as hats, gloves, wallet, and your phone.

Limitations:

Bounce: The lightweight stretch fabrics that offer comfort and freedom of movement tend to sag and bounce when loaded with more than about 4 to 6 lbs (1.5 to 3 kg).
Capacity: Most larger running vests carry between 8 and 15 liters in the main compartment, which may not be enough space for all of your gear.
Comfort: Many running vests have little if any padding against your back. Pack your vest so that hard objects don't poke you.
Laptops: Laptops are not only heavy but also long and flat, and they can stretch the vest so that it doesn’t fit against your back as is optimal. If you plan to run with a laptop, check how wide your vest is to make sure your computer will fit inside.
Weather resistance: Most running vests are not waterproof.
Durability: Lightweight fabrics can be prone to rips, abrasion, and wear from hard-edged objects such as laptops, pens, or shoes.

Run-commute strategies

The best run commute is the one that works for your needs and unique situation. Here are a few scenarios:

Gear caching: running without a pack

With good planning, you can run commute without wearing a pack or vest at all. Here are some tips to try:

Use an alternate form of transportation to carry a supply of clothes and lunches, and store them at work.
Run to and from work for as long as your supplies last, and then take your dirty clothes and empty lunch containers home on your next non-running day.
A running belt or clothing with pockets is useful for carrying small items such as a phone, wallet, and keys.

One-way run commuting

For many people, running one way, work to home, is the ideal commute scenario. One-way running can simplify your routine and minimizes many of the common obstacles inherent to run commuting. If you are able to take public transportation and live close to work, one-way running could be a perfect fit for you.

Best for those who

don’t have access to a shower at work
are planning for one workout a day
live far from their work
wish to reduce needed gear and packing logistics

Two-way run commuting

A two-way run commute is great for those who want to maximize their mileage, but it requires careful planning to manage sweat and gear.

Best for those who

are looking to fit in high-mileage weeks
live close to their place of work
have access to a shower or place to change at work

Tips for two-way run commutes:

Morning clothes may need to dry out if worn again—plan a location where you can lay these out, or bring an extra set.
To avoid overtraining, vary running mileage from week to week to by changing your route, or mixing in some days with the other run-commuting strategies listed here. Make sure you plan for rest days so you don't burn out. For optimal training, it is usually best to vary running mileage from week to week to produce progressive training loads followed by recovery.

Mixed transportation

There are many ways to work running into your transportation routine without running all the way to or from work every day. Here are a few suggestions:

Alternating runs:

Use an alternate form of transportation one way, and run the other way. If you like, you can repeat the commute in reverse on the next day. For example, on Monday you might bike to work and run home, then on Tuesday run to work and bike home.
Consider that this scenario may complicate your routine—you may not be able to leave your bike (or car) at work if you need it in the evening. It also adds to the gear you need to bring, maintain, and keep track of, for example, your bike lock or car keys.

Bike or scooter shares:

If your area has a bike-share system, consider hoping on a bike one way or part of the way on your commute. This can allow for greater flexibility and spontaneity in your schedule as opposed to using your own bike.
Many cities now have services, such as Lime and Bird, that offer bike and scooter rentals at decentralized locations. Lime is available as an option in the Uber app.

Public transportation:

Run commuting is an excellent "last mile" solution to bridge the gap between transit stops and your destination.
If your commute is too long to run, consider hopping on a bus or train for part of your trip.

Run-commute logistics

Store as much as possible at your workplace. Doing this not only lightens your running load but also reduces the number of things you have to remember to bring to work.

What to leave at work:

Shoes: Don’t run with your work shoes. Shoes are heavy, take up space, and can be inconvenient to forget.
Food: Bring batches of extra lunch food and snacks in bulk on days you don’t run. Supplementary lunch items such as fruit,energy bars, nuts, vegetables, and desserts are relatively easy to store and useful to have on hand.
Shower stuff (towel & toiletries)
Extra work clothes: It is remarkably easy to forget part of an outfit if you are packing it rather than putting it on.
Jacket or raincoat: Keep an extra jacket for non-running outdoor activities, such as going out to lunch.
Extra underwear: always a good idea.
Extra running clothes: Especially if you run both ways, it is useful to have a dry set of clothes.

Sweat and showering

If your work doesn't have a shower, here are a few options:

Sponge bath: This is quick and effective using just a washcloth and towel. Pack a small bag to carry your wet towel home, and consider purchasing dry shampoo or baby powder to suck up sweat in your hair.
Gym shower: Consider membership at a nearby gym for shower facilities.
Run home: Use an alternative method to get to work, and then run home.