How to keep moving

Definitely not. Almost everyone hits a slump around day ten; the novelty has worn off and it hasn't become a habit yet. Do not try to 'make up' for what you missed. Just step back on the treadmill today, even if it’s only for two minutes. Getting back is more important than being perfect.

Feeling guilty is understandable, but it won’t help you move forward. There's no schedule you’re behind on and no backlog you need to catch up on. Every day you move is a good day, no matter what happened yesterday. Leave yesterday behind and just take a first step today.

Do not wait until you feel like it; motivation often follows action. Make the hurdle to start as small as possible: don’t say you’ll go for a walk, decide to just step outside for a moment. Put the band on and see what happens. Tie it to a set moment, like after your first coffee or after dinner, so you don’t have to think about it.

That's a great start. The next step is building habits that carry you on the harder days too. A few minutes of movement when you don’t feel like it still adds real value to your routine. Try starting small on low-motivation days – that's how routines form.

Research shows it takes on average sixty days for a habit to really stick. That sounds like a long time, but it also means every small step counts. One walk today, another tomorrow. Before you know it, it becomes a natural, everyday part of your routine.

What you see, you use; what's nearby, you repeat. Put the treadmill where you can't ignore it: in front of the TV, in the living room, or next to your desk. When you see it, you’ll be more likely to step on it. Leave your shoes by it – a visual trigger like that often beats willpower.

Use the time for something enjoyable. Listen to that podcast, watch a show you've been meaning to see, or make a cheerful playlist you only listen to on the treadmill. You can also combine it with work: walk during calls or while reading your emails. That way it feels less like an 'extra' and more like part of your day.

Easy does it. A pace of four to five kilometres per hour is fine; walking is just as valuable as running. Start with ten to fifteen minutes a day and use the first week mainly to get used to the rhythm. Long-term consistency matters far more than intensity in week one. Build up slowly and add no more than ten percent more running time each week. That gives your body time to recover and adapt.

Three to four times a week is an excellent starting point. Not every session needs to be long; twenty minutes of easy walking counts too. Consistency matters more than frequency: three times a week, week after week, is more valuable than seven sessions in one enthusiastic week followed by nothing. Ideally, aim for at least 30 minutes of activity every day. That brings real, proven health benefits like better sleep, less stress and a lower risk of cardiovascular disease.

Take at least one to two rest days a week. Rest isn’t wasted time – it’s when your body gets stronger. Active recovery works too: a short, easy walk or some light stretching keeps you supple without overloading your body. Listen to your body; if you’re still tired after a good night's sleep, it’s a sign you need more rest.

Recovery starts with a proper cool-down: after an intense session, walk for five minutes at an easy pace. Then stretch your calves, hamstrings and hips and drink enough fluids. The best recovery strategy? Sleep. A good night's rest of seven to nine hours does more than any supplement.

You don’t need to eat anything special for a leisurely walk. Planning a more intense session? Have something light and carb-rich one to two hours beforehand, like a banana or some oats. Avoid heavy meals right before running or a long walk – your stomach and legs can't both work hard at the same time.

Your body needs protein for muscle repair and carbohydrates to replenish energy. A regular meal within two hours after your session is ideal. Not hungry? A pot of quark or a handful of nuts are good, low-effort options. Do not forget to drink plenty of water.

In most cases, yes – but always check with your midwife or gynaecologist first. The treadmill is ideal because it gives a stable surface and lets you adjust the pace instantly. Listen to your body: pain, dizziness, or shortness of breath are signs to stop immediately.

A treadmill is a gentle first step to get moving again – at your own pace, in your own space, on your own schedule. Important: there's no standard timeline. Your recovery is personal; build up slowly and ask for support if you’re unsure.

The general advice is to only start gentle walking once your body allows it, and to wait to run until at least twelve weeks after childbirth. After a caesarean you may need to wait longer. Pelvic floor recovery is crucial – start pelvic floor exercises before, or at least as soon as you begin moving again. A pelvic physiotherapist can guide you.

We're currently building specific movement plans for the 5 km, 10 km and the half marathon. They aren't online yet, but we'd be happy to help you personally. Send us a message with your goal and current level, and we’ll create a realistic plan together.

Mostly, yes. Because the belt moves under you, you don't need to drive yourself forward as much. Setting the incline to one or two percent closes that gap. A treadmill isn't a replacement for outdoor movement. It's an extension of your day - the steps that happen when the weather, the traffic or the schedule would otherwise get in the way.

Running outside is great. Keep doing it. A treadmill isn't a replacement. It's what fills the gaps - the rainy evenings, the dark mornings, the days when you only have ten minutes. It keeps your rhythm going when the conditions don't.