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How To Start Running—A Plan For Beginners

Debashruti Banerjee

1 min read

Run 3km in just four weeks with this easy run-walk plan and heart-thumping playlist that will get you off the couch and on the track.

One of the most common reasons many of us delay or discontinue engaging in physical activities is the lack of resources, training or equipment. What if we told you that it’s possible to get back on track (quite literally) with no prior experience or extensive paraphernalia? Running mentor and marathoner Coach Ravinder Singh explains, “After walking, running is the easiest way to get fitter. All of us progress from walking to running since infancy, hence it comes naturally to us.”

Not only is running a convenient exercise, it has tremendous benefits. In a 2015 study of 55,137 adults (aged between 18 and 100), published in the Journal of the American College of Cardiology, it was concluded that, “Running, even 5-10 minutes per day and at slow speeds <6 mph, is associated with reduced risks of death from all causes and cardiovascular disease.”
Not just that, running is also psychologically enriching, as it releases endorphins, thereby uplifting your mood. It also improves your sleep and overall cardiovascular health.

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