By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach

NYC is a tempting place for a run commute. Everything is packed into a small area, and you can run just about anywhere in the boroughs, especially in Manhattan, Queens, the Bronx, and Brooklyn, where I live. I decided to try a running commute for practical purposes - why not get in a workout while knocking out some errands or run home from work? For time-pressed people, this is a win-win. But of course, there are some things to plan for - such as showering, carrying items, crossing certain roadways, and what to wear when you arrive. This article will go over my experience of run commuting and offer tips to help you have a safe and happy run commute.

Ok, so I know what you’re thinking - of course, you can do a running commute in NYC, a walking city, but what about car-centered places (aka the rest of America)? For good measure, I also tried run-commuting in other places I’ve traveled, including Newport, Rhode Island, and St. Louis, Missouri. Here’s how it went and my tips to help you do some running commutes.

What Is a Run Commute?

Before we get into my experience, let’s go over what a run commute is exactly. Run commuting is what it sounds like - running to commute to places. Most commonly, people use run commuting to get to work. But, a running commute can also be a great way to do errands - from picking up essentials at the pharmacy to getting to the gym for a weight training session.

Benefits of Run Commuting

Run commuting has many benefits, from helping you get in your weekly running miles to reducing your carbon footprint and helping the environment. Here are some of the advantages of doing a run commute:

Getting in more miles. Running commutes are a great way to get in your base miles and keep your weekly mileage up. Whether you’re training for a 5K or a marathon, a run commute can help you nail those key runs to improve your cardiovascular fitness.
Improved mood. If you’re commuting to work, you’ll enjoy the mental benefits of running and a mood lift on your way to work. Instead of being stuck in rush hour traffic or smashed on the subway with people’s armpits hanging over your head, you can arrive refreshed and relaxed thanks to the mental benefits of running.
Saving on commute costs. Whether you’re sick of high gas prices or subway swiping has added too much cost to your daily grind, you can save money by running. Who needs wheels when you got running shoes?
Saving time. A running commute allows you to accomplish two big things - running and going to work (or doing errands). This means even if you’re busy, you can still get in your workout while completing your essential tasks.
Better productivity. Research shows that cardiovascular exercise improves concentration and focus. So running will help you focus better at work.
Feeling less stressed. Running is a great stress reliever, and running before and after work can help you de-stress from the day or mentally prepare for the day.

I Tried It: My Run Commutes

I tried my first work run commute when I lived in Queens and worked in midtown Manhattan. I lived about a mile from the Queensborough Bridge and ran to the bridge and over it (what a hill workout!) and then descended to run into lower midtown Manhattan to my job. Overall, I loved it - running was a great way to start the day, and I found that I was more likely to get in my workouts when I ran to work in the morning than what I used to do, which was run in the evenings after work.

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I did have a few hiccups, though, which were figuring out how to shower before work (there were no showers at my job) and also figuring out my laptop situation, as running with a laptop is not a good idea, according to Google and my tech friends. However, I could circumvent these issues by showering at one of my gym locations near my job and leaving my laptop at work on nights I planned to do a run commute the next day.

I also did some run commutes while living in Williamsburg, Brooklyn, and worked farther into Brooklyn. This was easier, closer (and less hilly!) than my previous commute. I also had a more laid-back job in Brooklyn and didn’t have to dress up as much, so I could carry less clothing in my bag. I got in more miles and even lost weight that holiday season due to all my running.

Fast forward to now, and I work remotely but enjoy running places to do errands. Whether I have a training client, PT, or need to pick up a prescription, I’ve found running commuting is a great way to get in some base miles while doing errands. Since you don’t have to bring your laptop or change clothes to go to the store, I’ve found the running commutes to do errands more convenient than running to work. However, if you have a job where you don’t have to bring your laptop and you can shower at or near your work, run commuting to work is an excellent idea.

I also tried out running to do errands in more car-dependent places, with mixed results. For example, I was the lone runner in a sea of traffic on a busy road in St. Louis. I didn’t get hit, but I found that people in the suburbs tend to drive more and walk less than in cities, and I had fewer places to run than in NYC. I could still run to the gym and the pharmacy, though. Similarly, in Rhode Island, I could run to the farmer’s market but hit some roadways without sidewalks, so I had to improvise and run in the grass or on the shoulder of the road at times.

I feel safer running than biking in many places, as many cities have few bike lanes. With running, you can stay away from traffic more easily. If you live in a busy driving city or town, wear reflective gear and choose roads with sidewalks to stay safe on the run.

8 Tips to Do Your Own Run Commute

If you’re ready to start your own running commute, here are 10 tips to ensure you have a great experience:

1. Plan ahead.

The most crucial element of run commuting is planning ahead. Plan your route. You can use a mapping tool like Google Maps and create a course based on the traffic and best streets or paths for running. You should run your route on one of your off days before you do a run commute to see how long it takes you.

If you need to, you can take a car or public transportation part of the way to complete your commute.

2. Get the right gear.

You’ll need a running backpack such as a CamelBak to carry your clothing and anything you need for work. A running kit will be your most important piece of equipment for commuting on foot. Even if you are running to do errands, a backpack will hold your items on the way home. I use the CamelBak —- pack for hydration and to carry my personal items when commuting.

If you'll be showering at work or where you're going, bring a towel, clean underwear, deodorant, clean socks, and work clothes or casual clothing. You may also want to pack makeup, dry shampoo, and baby wipes if needed. Don’t forget your ID and credit cards.

3. Be flexible.

You don’t have to run the whole route to and from work daily. You may want to run to work every casual Friday, run part of the way, and bike or take transit part of the way. You can create a running program that works best for you and your situation. I used to bike to work in Manhattan and run to work when I lived closer to the job. Do what works best for you, and don’t be afraid to try different things.

4. Allow extra time.

You never know when you’ll hit many traffic lights or obstacles on the run, so leave early enough to have spare time. In my experience, running in midtown Manhattan can get very crowded unless it’s early in the morning, so I would leave extra early on days I ran. It’s better to have too much time and not be stressed than to sprint to get to work in time at the end of your run.

5. Observe traffic rules.

Follow basic running safety procedures and obey traffic signals. This will help you stay safe on the run.

6. Prepare for cleaning.

You’ll want to shower or use body wipes and change your clothes when you get to work. Pack what you need or leave items at your desk that you can use. You may be able to store a pair of work shoes and some wipes at your desk, for instance, and carry the rest of your clothes in your bag.

7. Plan to eat.

Make sure you refuel and eat a healthy breakfast or snack to stay energized for the day.

8. Invite friends.

Running is even more fun with friends, so if you have coworkers or friends who live near you or can join in the route, invite them. The more, the merrier!

Have you tried a run commute? Follow and tag @Runstreet on Instagram to share your fitness adventures and get cheered on. Do you need a training plan to crush your running goals? Check out the Runstreet Training Center for the best running plans created by a running coach and personal trainer. Happy running to you! 😊

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

I Tried It: Run Commute - Benefits + 8 Tips to Try