How to go from workout to work!

Published 4 April, 2016

Ever wondered how some people manage to fit exercise in before work, and look calm and ready to go at 9am? Set that early alarm, arm your body with a healthy breakfast and read our tips for runners, walkers and cyclists.

If you’re a runner…

  • Rachael Woolston from suggests you map your route to avoid any hesitation on your journey. Try the route planner on to follow someone else’s run or to plot your own.
  • Run well. Get the right trainers to suit your gait – with the wrong ones, you could end up injured. Specialist stores will assess your running style and advise you on the right shoes.
  • Pack smart. You’ll have to pack your work outfit, so invest in a good bag that won’t bounce around when you run. Try Original Mountain Marathon ( for lightweight bags. Put the heaviest things at the bottom so your lower back supports it.
  • Stay on top. Treat yourself to a running top that’s light but will keep you warm and dry (try a microfibre running jacket by a brand such as Nike).
  • Lighten up. Get travel sizes of toiletries and a small towel to keep weight down. Don’t carry your whole bathroom cabinet!

If you’re a city walker…

  • Fitness expert Joanna Hall advises that as each foot strikes the ground, be aware of walking through the heel and the arch of the foot, and pushing off the toes.
  • Stabilise your hips. A swing in your step may look sexy, but it does nothing for your spine or the firmness of your bottom. Stabilise your hips by imagining that you have a glass of champagne on each of them and that you have to keep the glasses full as you walk.
  • Walk tall. Combat rounded shoulders by lifting your neck to create as much distance as possible between your shoulders and your ear lobes.
  • Appreciate your arms. Your walking speed comes from your arms - try swinging them faster and your legs will automatically move more quickly.
  • Wear the right gear. Try Vivo Barefoot shoes (, which help support your feet. A gilet allows you to move your arms and a cap will keep out drizzle when it’s wet.

If you’re a cyclist…

  • Just get started. You don’t need a fancy bike. Use what you have; you can upgrade later.
  • Invest in a good base layer. Go for breathable fabrics such as merino wool.
  • Get the accessories right. A scarf will keep your neck warm, protect your hair from wind and combat hat hair when worn under a helmet. Arm warmers will add warmth and double up as gloves.
  • Keep dry. If it’s raining, consider wearing thick tights or leggings and a dress rather than jeans or trousers, as you’ll find they dry far more quickly.
  • Stay visible. Wearing bright clothing will make you more visible, a cycle bell is good for warning pedestrians, and LED bike lights are inexpensive and very useful.
  • Be safe. Just a few hours of cycle training is invaluable. Check out for an instructor near you.