Running

The Walk-Run Ramp-Up (Weeks 1–6)

Don’t just go run 5K on day one. Your cardio might handle it but your joints, tendons, and shins won’t.

Phase 1 — Walk-Run Intervals (Weeks 1–3)

3 sessions per week, ~24 min each:

Week	Interval Pattern
1	1 min run / 2 min walk × 8
2	2 min run / 2 min walk × 6
3	3 min run / 1.5 min walk × 5

Phase 2 — Building Continuous Runs (Weeks 4–6)

3–4 sessions per week:

Week	Interval Pattern
4	5 min run / 1 min walk × 4
5	8 min run / 1 min walk × 3
6	15 min → 20 min continuous

Phase 3 — Base Building (Weeks 7–10)

• Run 3–4× per week, 20–30 min continuous
• Increase total weekly time by ~10% per week (not more)
• Make one run per week slightly longer (“long run”)
• By week 10 you should comfortably run 5K in 30–35 min

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Pacing

Run slow. Seriously — the single biggest beginner mistake is running too fast.

• Use the talk test: you should be able to hold a conversation while running
• If you’re gasping, slow down — even if it feels embarrassingly slow
• Easy pace builds aerobic base; speed comes later
• Heart rate zone 2 (~130–150 bpm) is the sweet spot for most runs

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Shoes

The single most important investment. At 85 kg, cushioning matters.

• Get fitted at a running store if possible
• Budget ₹6–10k
• Popular picks: Nike Pegasus, ASICS Gel-Nimbus, Brooks Ghost
• Replace every 500–800 km

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Injury Prevention

At higher body weight, shin splints are the #1 risk for beginners.

• Short strides — land under your hips, not ahead of you
• Soft surfaces when possible — park trails > concrete > treadmill
• Don’t skip rest days in weeks 1–4
• Warmup: 5 min brisk walk before every run
• Pain rule: shin/knee pain → take 2–3 days off, no shame
• Never increase weekly volume by more than 10%

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Weekly Schedule (Phase 1 Example)

Day	Activity
Mon	Walk-Run session
Tue	Regular walk (8k steps)
Wed	Walk-Run session
Thu	Regular walk
Fri	Walk-Run session
Sat	Longer walk (10k+ steps)
Sun	Rest / light stretching

Keep your walks. Don’t replace the 8k daily steps with running — walks serve a different purpose (recovery + NEAT calories).

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Body Composition

Running alone won’t target belly fat. The combo that works:

• Caloric deficit of ~300–500 kcal/day (don’t crash diet)
• Protein: ~1.5 g/kg = ~120–130 g/day to preserve muscle
• Running accelerates calorie burn, but diet does the heavy lifting

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Tracking

• Nike Run Club (free) — has excellent guided “Getting Started” plans
• Strava — if social/competitive motivation helps
• A basic running watch with HR monitor helps with pacing (zone 2 training)

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Common Mistakes

Mistake	Fix
Running too fast	Use the talk test — slow down
Running every day	Rest days are when adaptation happens
Ignoring pain	Take 2–3 days off at first sign of shin/knee pain
Skipping warmup	5 min brisk walk before every run
Big mileage jumps	Max 10% increase per week
Replacing walks with runs	Keep daily steps — runs are on top