I have found that people of all shapes and sizes can run. There are many stories of people who were severely overweight who managed to get fit, lose weight, and run marathons. Some people can get to that point fast, and others take longer, but what matters is consistency. Consistent, regular practice will sooner or later lead to any fitness level you desire, given that you don’t get injured and have to stop.

So, to be successful as a beginner runner, you need to: 1) Form the habit of doing it regularly, and 2) Do what you can to prevent injuries.

  1. Building the habit of running is like building any other habit. You have to show up. The book Atomic Habits has many ideas and strategies to accomplish that, of which this is a selection:
    • Make it part of your identity. You are not a person who runs, but you are a runner. This is true even if you just started and you are still walking more than you run.
    • Start small. Just get out there and start the habit. (More about how to start later.)
    • Schedule it. In India, it is easiest to run in the morning when it is still cool. Set an alarm. Make it part of your routine.
    • Put your running gear next to your bed so that you cannot miss it first thing in the morning.
    • Run with someone else. It is much easier to disappoint yourself than to disappoint someone who will be waiting for you.
    • Reward yourself (but not with something that is ultimately bad for you).
  2. Preventing injuries should always be top of mind while running.
    • Use running shoes with enough cushioning.
    • Run on a forgiving surface as a beginner. Grass is best, followed by dirt, then tar, lastly cement.
    • Don’t run too fast and don’t run too far. Listen to your body. There will be some muscle pains, but that is okay; it is probably not an injury. Knees and feet can be tricky. Talk to me or someone who has gone through it. Often, the right stretching/massaging can help knee or foot pain disappear.
    • Stretch: Calf muscles, glutes (the muscle you sit on every day!), and quads (upper leg muscles) are the most important.

You can successfully form the habit of running. There are so many advantages, but here are a few. Ask Gemini to provide you with a list of 20 and see what it says. Here is what I got, and it did not even mention exploring your neighbourhood or giving you time to listen to podcasts!

1)       Improved cardiovascular health: Strengthens your heart and improves blood circulation.

2)       Weight management: Helps burn calories and maintain a healthy weight.

3)       Stress reduction: Releases endorphins, which have mood-boosting effects.

4)       Stronger bones: As a weight-bearing exercise, it helps increase bone density.

5)       Strengthened muscles: Works muscles in your legs and core.

6)       Increased energy levels: Regular exercise can combat fatigue.

7)       Better sleep: Can improve the quality and duration of your sleep.

8)       Boosted mood: Can alleviate symptoms of anxiety and depression.

9)       Enhanced cognitive function: May improve memory, focus, and task-switching abilities.

10)  Increased lifespan: Studies suggest runners may live longer.

11)  Improved insulin sensitivity: Helps regulate blood sugar levels.

12)  Reduced risk of chronic diseases: Including heart disease, stroke, and type 2 diabetes.

13)  Stronger immune system: Regular moderate exercise can boost immunity.

14)  Increased self-esteem: Achieving running goals can build confidence.

15)  Potential for “runner’s high”: A feeling of euphoria after a run.

16)  Builds resilience: Overcoming the challenges of running can improve mental toughness.

17)  Opportunity for social connection: Running with others can foster community.

18)  Mindfulness: Focusing on your breath and surroundings during a run can be meditative.

19)  Improved balance and coordination: Especially important as you age.

20)  May reduce the risk of certain cancers: Some studies suggest a link between exercise and lower cancer risk.

21)  Faster metabolism: Running can help you burn more calories even at rest.

22)  Stronger joints: Regular running can help strengthen the joints.

To start, here is a program you can follow which some of us have followed in the past to get from Zero to 5km continuous running in 3 months.  It is not my original creation, but I have used it for so long that I don’t remember where it came from.

This program assumes 3 days a week running. (Monday, Wednesday and Friday.)  You can do more, but I suggest you do less during alternate days or even just walk.  At the end of these 12 weeks, you should be able to run a 5k without stopping.  But, there is no shame in walking even during a race… 

WeekDatesWorkout 1Workout 2Workout 3
12-JunWarmup. Then alternate 60 seconds of jogging and 120 seconds of walking for a total of 21 minutes.Warmup. Then alternate 60 seconds of jogging and 120 seconds of walking for a total of 21 minutes.Warmup. Then alternate 60 seconds of jogging and 120 seconds of walking for a total of 21 minutes.
29-JunWarmup. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.Warmup. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.Warmup. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
316-JunWarmup, then do two repetitions of the following:Warmup, then do two repetitions of the following:Warmup, then do two repetitions of the following:
   
Jog  90 secondsJog  90 secondsJog  90 seconds
Walk 90 secondsWalk 90 secondsWalk 90 seconds
Jog 3 minutesJog 3 minutesJog 3 minutes
Walk 3 minutesWalk 3 minutesWalk 3 minutes
   
423-JunWarmup, then:Warmup, then:Warmup, then:
   
Jog 3 minutesJog 3 minutesJog 3 minutes
Walk 90 secondsWalk 90 secondsWalk 90 seconds
Jog 5 minutesJog 5 minutesJog 5 minutes
Walk 2-1/2 minutesWalk 2-1/2 minutesWalk 2-1/2 minutes
Jog 3 minutesJog 3 minutesJog 3 minutes
Walk 90 secondsWalk 90 secondsWalk 90 seconds
Jog 5 minutesJog 5 minutesJog 5 minutes
   
530-JunWarmup, then:Warmup, then:Warmup, then:
   
Jog 5 minutesJog 5 minutesJog 5 minutes
Walk 3 minutesWalk 3 minutesWalk 3 minutes
Jog 5 minutesJog 5 minutesJog 5 minutes
Walk 3 minutesWalk 3 minutesWalk 3 minutes
Jog 5 minutesJog 5 minutesJog 5 minutes
   
67-JulWarmup, then:Warmup, then:Warmup, then:
   
Jog 8 minutesJog 8 minutesJog 8 minutes
Walk 5 minutesWalk 5 minutesWalk 5 minutes
Jog 8 minutesJog 8 minutesJog 8 minutes
   
   
714-JulWarmup, then:Warmup, then:Warmup, then:
   
Jog 10 minutesJog 10 minutesJog 12 minutes
Walk 3 minutesWalk 3 minutesWalk 3 minutes
Jog 10 minutesJog 10 minutesJog 10 minutes
   
   
   
821-JulWarmup, then:Warmup, then:Warmup, then:
   
Jog 12 minutesJog 14 minutesJog 15 minutes
Walk 3 minutesWalk 3 minutesWalk 3 minutes
Jog 10 minutesJog 10 minutesJog 10 minutes
   
928-JulWarmup, then:Warmup, then:Warmup, then:
   
Jog 15 minutesJog 20 minutesJog 20 minutes
Walk 2 minutes  
Jog 10 minutes  
104-AugWarmup, then jog 22 minutesWarmup, then jog 25 minutesWarmup, then jog 25 minutes
1111-AugWarmup, then jog 28 minutesWarmup, then jog 30 minutesWarmup, then jog 30 minutes
1218-AugWarmup, then jog 30 minutesWarmup, then jog 32 minutesWarmup, then jog 32 minutes
 25-AugRestRun 5km 

Keep running

Stephan