• Stacey McGowan Holloway

GUIDE: How To Run Commute

Updated: Jul 1, 2020

In 2017 Max and I started run commuting to fit in training for our first ultra-marathonarounf our schedules. Here is how we started out.

Stacey’s Commute

Stacey aimed to run home 3 times a week and run at lunch twice a week (46km), though this in reality rarely happened and 2 run commutes and 1 lunch run (29km) were more common. Stacey would get lifts into work on run home days and then cycled to and from work twice a week (48km by bike). By choosing only to run home meant she did not have to worry about times or showering at work.

Distance per run commute leg: 12km.

Average time: 1hr 10mins.

Frequency: Run home 2 times per week.

Stacey runs in:

  1. Un-branded light weight running ruck sack approx. 10litres.

  2. Head torch.

  3. Rear back pack light and reflector.

  4. long sleeve Mountain Warehouse top.

  5. Nike shorts.

  6. New Balance trainers.

  7. Calf compression sleeves .

  8. Merino wool hat.

  9. Garmin Phoenix 3 watch.

Stacey packs:

  1. Inhaler.

  2. water.

  3. valuables – keys, credit card, £5 note, phone.

  4. Rolled up work clothes (normally leave spare skirt, tights, shoes and towel in the office).

  5. Lunch box.

  6. Running fluorescent rain coat with removable sleeves.

  7. Batteries.

Max’s Commute

Max took a rather more drastic approach to run commute distances and had a completely unrealistic goal of running to AND from work EVERY day (150km – yes I laughed in his face when he told me this). In reality Max cycled in Monday to carry in a weeks worth of clothes and his laptop and then cycled home. Next day he would cycle in and run home. Max’s week alternated like this so that he ran 60km and cycled 90km per week. Every odd week he did manage a day where he ran to and from work. Max inevitably obtained an overuse injury (posterior tibial tendonitis) and had to take 3 weeks off running.

Distance per run commute leg: 15km.

Average time: 1hr 10mins.

Frequency: Runs either to or from work 4 times per week.

Max runs in:

  1. Salomon Agile 12 running ruck sack.

  2. Head torch.

  3. Rear back pack light and reflector.

  4.  Any T shirt.

  5. Salomon wind breaker.

  6. Nike shorts or Stacey’s Sweaty Betty 10k tights (they are too long for Stacey!).

  7. Brooks Pure Cadence 2 trainers.

  8. Flourescent wool hat.

  9. Suunto ambient 3 watch.

Max packs:

  1. Inhaler.

  2. valuables – keys, credit card, £5 note, phone.

  3. Rolled up shirt (normally leave spare jeans, shoes and towel in the office).

  4. Lunch box.

  5. Emergency energy bar (sometimes homemade).

  6. Batteries


We both loved our run commutes and found it a great way to de-stress after work and get into a great frame of mind before work to have a productive day.

Stacey found running to work stressful with having a fixed start time meaning she did not have the option to change pace or rest on the way in, plus showering at her work is a bit of a pain. Lunch runs are ideal and Stacey pays £4 a month to use the sport centre changing room. At lunch Stacey runs 5km with a colleague twice a week. Stacey actually prefers to run in the dark, now its light on the commute home she gets really angry with people honking at her as she runs home.

Max has learnt that even though run commute was time efficient and allowed him to switch off effectively after work, he found his quality of training was sacrificed. This was due to the long distances he had to run and being without the option to get lifts in. Having a better routine and more rest days are needed for Max, which will be easier to implement when they both move back to Cambridge.

Both Max and Stacey are keen to keep up the run commute as part of their weekly routine and training.

Final tips!

  1. Know where all the shops as are on you route.

  2. Always carry spare torch batteries, especially if like us you run on unlit cycle/pedestrian paths.

  3. You need to wear a hat with a head torch, otherwise it falls into your face.

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