Tips for running your commute as a sub-3 runner

When you’re chasing a sub-3 marathon, time is one of your most precious resources. And during peak training blocks, fitting in the mileage can feel like solving a daily puzzle. The good news is: if you think creatively, the commute can become part of the solution rather than the problem.

For me, the breakthrough came when I spotted a few clubmates logging miles on Strava en route to their offices in London. I’d dabbled with run commuting years earlier but gave up after one attempt - crippled by back pain from using a hopelessly unsuitable rucksack.

The key, I discovered, is the right backpack. It needs to be just large enough to carry a laptop, a change of clothes, and toiletries, but small and secure enough to hold tight to your back with minimal bounce. A good waist strap is essential - it transfers much of the load to your hips, sparing your spine and helping distribute the weight more evenly across your core.

My go-to is the OMM Ultra 20. I’ve used it for four years through all conditions - no broken zips, no soaked kit, and not once has it come loose. It easily fits:

• A laptop in a padded sleeve
• A microfibre towel and toiletries
• Shirt, trousers, and underwear in a slim packing cube
• A water bottle
• A drybag for used kit

I also keep a pair of smart shoes at the office, which helps keep the daily pack light. And let’s be honest - nowadays many offices are full of people in running-style trainers anyway. Just avoid stinking of sweat.

Running with a load does take some adjustment - but this is part of its value. Biomechanically, it activates the stabilising muscles in your core, lower back, and glutes, and increases the demand on your posture and stride. Over time, this can improve running economy and resilience - particularly when returning to faster, unloaded efforts.

Other advantages? Plenty:

• Gets your mileage in with minimal time penalty
• Saves on rising train fares and parking fees
• Keeps your routine resilient during transport strikes
• Frees you from screen-staring dead time on the train
• Lets you reach the station faster after a school drop-off
• Eliminates bike theft risk
• Can even double as a tempo or interval session (I’ve done reps around Regent’s Park in full kit)

All you really need is a shower and locker. And even if your workplace doesn’t provide them, many city gyms offer commuter-friendly deals that make it viable.

There’s one final note worth adding: don’t be a smug bastard. Running to work gives you a mental edge - while others crawl in with half-open eyes, you arrive endorphin-charged and fully awake. That’s a gift. Enjoy it, but don’t rub it in. Many colleagues struggle just to get out the door in the morning. Quiet pride is fine. But keep it humble.