Summer is just around the corner, and you’re probably wondering how to get in shape. Should I join a gym, or maybe try boxing? Why not Pilates? Whatever you choose, it’s a great idea, but we have a suggestion on where to start to get in shape for summer 2025.

Jogging

Daily running, also known as jogging, is one of the most accessible and effective ways to maintain both physical and mental fitness. In this article, we’ll cover:

• The benefits of regular jogging;

• How to start with a moderate pace;

• Mistakes to avoid;

• Tips for motivation and proper breathing.

Whether you’re a beginner or looking for a new boost to your routine, you’ll find helpful information that will encourage you to move more and feel better every day.

This might be the new goal you need.

If you’re thinking about starting to run or returning after a break, we have a special trick that will help you get back into the rhythm with ease: running up to 2 kilometers a day. A run like this takes between ten and fifteen minutes, depending on the pace, so it’s easy to motivate yourself and not overload your body after a break.

You tell yourself, “It’s only ten minutes,” and before you know it, you’ve gone out, made a loop around the neighborhood, and felt the endorphin rush that comes even after just 1-2 kilometers. By the end of the week, you’ll feel satisfied and lighter and fresher.

Whether you’re an experienced runner or a complete beginner in this sport, this goal has several advantages:

1. This challenge is neither too hard nor too easy. Even if running has never been “your thing,” jogging a distance of up to 2 kilometers daily is a completely achievable goal. Most people can safely jog or even walk 2 kilometers a day without the risk of injury. Yes, walking breaks are perfectly acceptable!

2. It builds a routine. Consistency is more important than anything else you do. Making running a habit will not only improve your physical fitness but will also prepare you if, at a later stage, you want to train for a longer distance like 5 or 10 km.

Experienced runners can also benefit from running 1-2 km a day. If you already have a regular running routine, increasing it to daily jogs can improve your endurance and mood. It also helps during the off-season so that you don’t abandon your routine completely and end up starting from scratch. Running even short distances daily lets you maintain your fitness without overloading yourself.

What Are the Benefits of Running Every Day?

If done safely (more on that shortly), running just 2 kilometers a day is a great way to support your overall health and fitness.

When you run a moderate amount every day, you reap all the benefits of running, like improved cardiovascular fitness and bone health, while not overdoing the physical activity, which often leads to injuries. And what are the additional benefits? Running reduces stress and improves sleep quality. Moreover, according to the International Journal of Environmental Research and Public Health, running can improve mental health and positively affect your social life.

For beginners, running 1-2 km a day is an excellent way to condition the body without overloading it. It also helps build a routine and allows for recovery time. For more experienced runners, short daily runs help maintain fitness while providing a break from more intense training during preparation periods.

Is Running Only 1-2 km a Day Enough for a Workout?

It depends. While running up to 2 km every day is a great way to stay active, it won’t give you the recommended 150 minutes of moderate physical activity and two days of strength training per week. But if daily running is your first step in building a fitness routine, it’s a great start.

If your goal is to build muscle or improve cardiovascular health, you’ll need to increase the intensity. Low-intensity cardio doesn’t lead to significant muscle gain. To build muscle, you’ll need to incorporate weights, proper nutrition, and enough recovery time.

Can Running 1-2 km a Day Help You Lose Weight?

A person weighing 82 kg burns about 408 calories in 30 minutes of running at a 9-minute/km pace. This, on its own, won’t lead to significant weight loss. Weight loss depends on many factors such as genetics, diet, and other physical activities. If weight loss is your main goal, you’ll need to focus on workouts that effectively burn fat and build muscle.

Here, you can read about our top 5 group activities to complement your fitness routine.

Are There Risks?

In general, running short distances is safe. However, as with any running activity, there is a risk of injuries like plantar fasciitis (heel pain, especially in the morning), shin splints (pain along the inner part of the shin), or knee pain. If you experience pain, don’t ignore it—it’s best to consult with a trainer or physiotherapist.

If you’re just starting with running, it’s a good idea to alternate running days with rest days to reduce the risk of overloading.

How to Start Running Every Day?

If you’re a beginner, there’s no need to start with 2 km right away. Include walking breaks or try interval running, and gradually decrease the walking time.

Creating visual reminders or rewards can also help. Use a calendar or popular habit trackers and mark off each completed run. At the end of the week, reward yourself with something you enjoy, like a favorite drink or a treat.

It’s a good idea to add a short run at the end of your strength training to maximize good results.

Every new beginning is a challenge, but we believe in you and look forward to seeing you at the gym!