Duo running in the dunes with compression socks.

With this running schedule you'll be able to run 10k in no time

Have you been telling your friends for months that you're going to start running again? Well, the time to begin has finally arrived. We're here to equip you with a schedule and handy tips to conquer 10 kilometers in no time. Let's dive in!

Fuel up for success: it sll starts in the kitchen

You shouldn't be reading this blog if you want to get a handful of tips on how to lose weight. But to be honest, it's a lot easier to run when you're eating healthy. Running requires a lot of energy from your body! Eat a varied meal the evening before you go running and eat a light meal that contains carbohydrates just before you go running. You don't want to get hungry while running. After the training it's important that you get a good mix of carbohydrates and protiens to feed your muscles and start your recovery period. These are products like oatmeal, quark, vegetables & fruit. No, not those delicious snacks from the pantry!
After your run, you may treat yourself with something tasty of course, but try to do this moderately. Protein and carbohydrates are the most important thing. Because the better and faster you recover, the earlier you can start your next training!

Recover and rejuvenate

To fasten your recovery proces, you wear our Recovery Socks. These improve the disposal of blood and fluid, which speeds up the recovery period of injuries such as tibia irritation and Calf and Achilles tendon problems. When you wear your STOX after running you'll have less stiff and tired legs the next day and you'll be fit enough for a (recovery) training.
Anyway, we are already talking about recovering while you first should run and put your muscles to work. Running 10k within 10 weeks. That's what you're going to do!

Running schedule for beginners

  • Week 1: Mon: 10 minutes jogging, Wed: 10 minutes jogging, Weekend: 3 km run
  • Week 2: Mon: 10 minutes jogging, Wed: 10 minutes jogging, Weekend: 4 km run
  • Week 3: Mon: 20 minutes jogging, Wed: 20 minutes jogging, Weekend: 5 km run
  • [Continue with gradual increases as per the original schedule]
*Running isn't about giving 100%, but more like 80% of your maximum capacity. Have a heart rate monitor? Calculate your maximum heart rate (220 - your age) and aim for 80% of this value.

STOX Running Socks

Do you want to give your run a boost and get everything out that's in there? We can help you with our running socks. STOX helps pushing the blood and fluid in your legs in an upward direction. What that means? By the force of gravity the blood and fluid in the legs sinks to the ankles, which can cause tired or even painful legs. STOX helps with the medically supported compression. This makes the blood circulation optimal again and it can even prevent injuries. STOX create a shock-absorbing effect, which ensures that the damage to the muscle tissue is reduced to a minimum.


Stretching is good for you. This is true and false. Stretching with cold muscles is in fact bad! By stretching you can estimate the current fitness of your muscles. This allows you to adjust your planned training. In addition, your muscles become shorter during walking and it can give a nice feeling if you stretch them a bit after running. Does stretching prevent injuries? No, that's a myth. The stiffness and elasticity of your muscles is genetically determined. One is simply stiffer than the other.
Have fun running your first 10 kilometers!