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Yes.  Keep your work clothes at the office and change into them once you get there and cool down and clean up.  One option is to drive in on Monday with three days worth clothing, run to work Tuesday, Wednesday, and Thursday, then drive in again on Friday and bring all of your dirty clothes home.

Do you?  Do you?  Remember, you don’t have to run the whole way to and from work!  If you live 20 miles away, maybe you could bike or drive 15 miles first, lock up/park, and run the remaining 5 miles in?  You can probably make it work – if you want to.

No, but having some basic running experience helps.

One of the greatest feelings is arriving at work on foot for the first time. It’s an achievement to be proud of, and the additional psychological benefits remain with you throughout the day.

  • Your running speed and endurance will increase.
  • You will lose weight.
  • Some swear that by running with backpack, their running form actually improves.

Office assistants, graphic designers, government employees, students – people from all walks of life and experience.

By running to work, you are combining two things you normally do separately – running and commuting. You no longer have to try to fit in a run when you get home at night! There are many other reasons why people run commute, including;

  • Training: Easier to stick to a training plan. You can increase your weekly mileage. Running with a pack increases endurance. Two runs per day can increase your overall fitness.
  • Environmental: Aside from telecommuting, it’s the cleanest commute option possible.
  • Practical: Low cost (you probably already have all the gear). Some are car-free or live in a car-light family.
  • For the love of running!

Run commuting is replacing, modifying, or supplementing your current commute with running.  It can be done with or without a backpack full of items needed for work.  You can also combine your trip with biking, public transit, carpool, walking, or driving alone – as long as part of your trip includes running, we consider it run commuting.

Socks, work ID, cell phone, belt.  Staging the night before and keeping extra items at your office helps.

You can, but they take up a lot of pack space and add to the weight.  Keep a couple of pairs at work in one or two colors so you’re always ready for anything.

Sure!  First, have a set of business clothing at work so you don’t have to carry it.  Second, arrive at work a little earlier than usual to give yourself time to cool down and clean up.

Iron clothes in the morning, roll or fold them, then place them in your pack. Some people roll and some fold – do whatever works best for you. Leave suits at work so they are ready to go in case they’re needed.

With a shower:

  • Take a shower.
  • Get dressed.
  • Head to your office.

Without a shower:

  • Take a shower before you leave in the morning.
  • When you arrive at work, cool down a bit.
  • Take off your running clothes and store them or hang to dry.
  • Use baby wipes on your head/face/neck, underarms, below the belt, and feet. You will use more in the summer and less in the winter.
  • Apply deodorant/antiperspirant/cologne/perfume.
  • Dress yourself, fool.
  • In the bathroom, rinse off head/face/arms and dry.
  • Fix hair.
  • Guys – you’re done. Gals – apply makeup.
  • Head back to your office.

Berries, cut up melons, individual yogurt containers.

Noodle bowls/packs, sandwiches, energy bars, pita and hummus, carrots/celery, apples, rice, tossed salads (no need to pre-toss), cold pizza.

The key to packing food properly is to make sure it’s in a container where it doesn’t move and shift when you bounce up and down, and that it has a tight-fitting lid. A handful of crackers loosely packed in a hard container will be a handful of dust once you pop it open for lunch. Here’s what works:

  • Sandwiches pack well in plastic lunch containers.
  • Dry things, such as chips, crackers, or nuts, pack well in ziploc bags with the air pushed out.
  • Soup can be put into a short, wide thermos or thermos-like container.
  • If packing leftovers, make sure that your container has a super tight-fitting lid, and that it can be microwaved if you need to heat it up. Stainless steel works pretty well for cold items.
  • If you don’t want to carry a lunch, buy it at work.

Get wet!  It’s actually pretty fun to run in the rain.  Some pieces of gear are necessary (or at least useful) during a downpour.  Wearing a hat will keep rain out of your eyes.  Using a raincover for your pack will keep everything dry.  Some wet weather clothing helps, such as a goretex running vest or jacket, but in certain conditions they can make you overheat, so pay attention to your body and make adjustments as needed.  Drymax socks will wick sweat and rainwater away from your feet.

Dress warmly.  Find a good hat and a pair of gloves in the fall, and make sure they keep you warm enough (fleece works pretty well.)  Protect your face with a balaclava or mask if the temperature or wind chill goes down below 20 degrees (F) or -7 degrees (C).  If you have a long commute, you might want to carry a handheld.  Remember, you still lose water when you run in the cold!

Apply sunscreen before you head out.  Dress in loose-fitting, breathable clothing.  Carry one (or two) handheld water bottles. Find a place or two along your route where you can stop and fill up on water. Don’t push yourself too hard.

First, the pack should have both a waist and a chest/sternum strap.  Second, it should have enough volume to carry everything you need, with a little additional room for anything extra you might pick up during the day.  Third, it helps if it is has some reflective parts for increasing visibility when running during low-light hours.  Fourth, if you plan on running in all weather conditions, it should have a raincover.  You can buy them separately if the pack does not have one built in.

Whatever you normally run in will work fine.  You don’t need to go out and buy any special shoes for run commuting, though you may have to buy shoes more often if you become regular run commuter!

Running clothing, at the very least.  A backpack if you want to carry your gear in each day.

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