Movement is life

Believe us when we tell you that it is possible to go from being a couch potato to a fit runner in 6 weeks! If our team was able to do it then so can you.

Here is some advice by physiotherapist and accomplished runner Samuele Fenu:

There are 3 important rules to remember:

  1. Train gradually,
  2. Train regularly,
  3. Take note (and pride) in your progression.

The only piece of equipment that you need to start with are good running shoes.

For a total beginner start by walking gradually at least 30’/40′ at least 3 times a week.

After the first week, if you feel good (not tired after walking) you can start to run a bit.

Week 1 

1′ easy run 2′ walking x 10 times (total 30′)

Week 2 

2′ easy run 2′ walking x 7 times (total 30′)

Week 3 

3′ easy run 1’30” walking x 10 times (total 40′)

Week 4

4′ easy run 2′ walk x 7 times (total 42′)

Week 5 

5′ easy run 1′ walk x 7 times (total 42′)

Week 6

30/40′ easy run

Week 7 and more

40/45′ easy run


  • Always warm up and cool down for 2 to 3 mins. We have some great videos on the living in Luzern website.
  • Prefer soft ground
  • You should always be able to talk whilst running. If you can’t it, try varying your speed until you can do so).
  •  Remember to drink plenty of water: 2.5 litres of water per day.
  • Smile, getting fit should be a fun experience.

If you need an incentive then find a buddy to run with and work towards a goal. There’s the Lucerne Marathon on October 29. How about challenging yourself to doing the 10 km run?

Samuele Fenu is an accredited physiotherapist. You can book a massage with him at

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