Running for beginners: how to make it a habit

Runningis might be the most accessible sport out there. No complicated rules, no expensive gear, no pressure. Just lace up your shoes, step outside and you’re on your way. Whether you dream of finishing your first 5K or simply want to move more: anyone can start. Our ambassador Dave knows exactly what that feels like. He once began his running journey full of motivation… only to find out after twenty minutes that his body had other plans. Today, running is his moment of peace, freedom and energy. And that’s exactly the feeling he hopes to pass on.

Start with the right mindset

The biggest trap for beginners? Thinking you have to perform right away. Especially in a world where everyone seems to be flying on Strava and Instagram. Dave: "You don't need to be a runner to start running. You just have to move. Everything else follows." Start small. Really small. Ten minutes counts. A short loop counts. Walking in between counts. In fact, it's the best way to help your body adjust. What matters isn't how fast you go, but that you stay consistent. Dave remembers pushing himself out the door on dark, rainy days, but he always came home smiling.

Build up slowly: slow is smart

As a beginner, it's better to be too cautious than too eager. Start by alternating between walking and jogging:

• 1 minute of easy jogging
• 2 minutes of walking
• Repeat 8 times
  

After a few weeks, you can reverse the ratio as it starts to feel easier. Dave began exactly this way which helped him build a strong, lasting foundation. Dave: "It's not about the finish line. It's about every step leading up to it."

Create a routine that fits you

You don't need a rigid training plan, just a realistic rhythm. Aim for 2-3 short sessions a week. Choose moments that work for you, whether that's early mornings of later in the evening. Make it simple.

• Track your progress in an app or notebook
• Run familiar routes so you can "switch off"
• Lay out your outfit the night before

And if you miss a day? No worries. Running shouldn't feel like an obligation.

Comfort is everything

Many beginners underestimate this: clothing and shoes determine whether you want to go outside. You don't want shirts that stick, shorts that ride up or seams that rub. Dave: "The best running gear is the kind you forget you're wearing. Then you know you've chosen right." He discovered Rogelli when he received a set as a New Year's gift. "It felt right from the start," he says. "No fuss, just pure comfort." What to look for:

• A breathable shirt of long sleeve
• A short or tight that stays in place
• Layers for colder days
• A light wind jacket when it's breezy
• Above all: clothing that feels free and natural to move in.

Shoes are your best partner: focus on comfort and support. Not sure about your running style? That's okay. Start with a neutral pair. You'll learn what you prefer along the way.

Listen to your body

Your body tells you more than any training plan can.

• Sharp pain? Stop.
• Heavy legs? Slow down.
• No motivation? Go for a short loop or rest.
• Feeling energetic? Add an extra minute of jogging.

Running should stay enjoyable. That's the only wat to keep it up.

Celebrate every milestone

Your first 10 minutes of continuous jogging. Your first rainy run you finish with a smile. Your first moment where your mind feels lighter than your legs feel tired. These are moments to celebrate. Dave: "For me, running is about finding peace, being one with yourself. A day without running is a day not lived."

Running is for everyone

Running doesn't have to be fast, far or perfect. It just has to be yours. So put on your comfortable Rogelli kit, take a deep breath and step outside. Nor for the likes. Not for the stats. But for the feeling.