You can start running after 30, or 40, or 50, and the safest way is a walk-run plan: short jogs broken up by walking, three days a week, with rest days in between. Six weeks of that will take most healthy beginners from “I get breathless at the bus stop” to jogging for 10 minutes at a stretch, as long as you warm up, watch the air quality and know which symptoms mean stop.
Today, 31 October, is Rashtriya Ekta Diwas (National Unity Day), Sardar Vallabhbhai Patel’s birth anniversary, and “Run for Unity” events are held in towns and offices across India. If you’re joining one today and end up walking half of it, that’s fine. That is exactly how a sensible running habit begins. Here’s how to turn one morning into a routine.
How much exercise do you actually need?
The WHO recommends that adults aged 18 to 64 do at least 150 minutes of moderate-intensity activity a week, or at least 75 minutes of vigorous activity, or a mix of both. It also advises muscle-strengthening work for the major muscle groups on 2 or more days a week.
The plan below gives you three sessions of about 30 minutes, so roughly 90 minutes a week. Add a couple of brisk 30-minute walks on your rest days and you’ve crossed 150. And if 150 sounds far off, the WHO fact sheet is clear that any amount of activity is better than none. Every week counts, even an imperfect one.
Who should see a doctor before starting
Most healthy adults can start with easy walking and gentle jogging without a check-up. The American College of Sports Medicine’s screening approach, summarised in this NHANES analysis, says people who aren’t currently exercising should get medical clearance first if they have:
- Known heart disease, blocked leg arteries (peripheral vascular disease) or a past stroke
- Type 1 or type 2 diabetes
- Kidney disease
- Symptoms that suggest a heart or circulation problem, even without a diagnosis (listed in the next section)
Also talk to your doctor first if you’re pregnant, take medicines for blood pressure or heart rhythm, or have asthma that isn’t well controlled. A quick visit can save you a scare later. For diabetes, ask how to time runs around meals and medicines so your sugar doesn’t drop mid-session.
Heart warning signs during exercise
Muscle ache, heavy legs and puffing a bit are normal. These are not. The same ACSM symptom list includes:
- Pain or discomfort in the chest, neck, jaw or arm
- Shortness of breath at rest or with mild effort
- Dizziness or fainting
- Palpitations or a racing, irregular heartbeat
- Ankle swelling, or breathlessness when lying flat
- Leg pain when walking that goes away with rest
- Unusual tiredness with normal activities
If any of these turn up during a run, stop. Don’t “push through” to finish the interval. The NHS lists heart attack symptoms as chest pain that feels like crushing or squeezing and may spread to the arm, neck or jaw, along with breathlessness, sweating, feeling sick and pale or grey skin. If chest pain doesn’t settle within a few minutes of stopping, or comes with sweating, breathlessness or collapse, call 112. Don’t drive yourself to hospital. Our guide on telling gas pain from a heart attack explains why “it’s probably acidity” is a risky guess.
The 6-week walk-run plan
This plan borrows the structure of the NHS Couch to 5K programme, which starts with 1-minute runs followed by 90 seconds of walking, three times a week with rest days in between. Every session below starts with a 5-minute brisk walk and the warm-up moves in the next section, and ends with 5 minutes of easy walking.
| Week | Main session (3 times a week) | Total jogging |
|---|---|---|
| 1 | Jog 1 min, walk 1.5 min. Repeat 8 times | 8 min |
| 2 | Jog 1.5 min, walk 2 min. Repeat 6 times | 9 min |
| 3 | Jog 2 min, walk 1.5 min. Repeat 6 times | 12 min |
| 4 | Jog 3 min, walk 1.5 min. Repeat 5 times | 15 min |
| 5 | Jog 5 min, walk 2 min. Repeat 3 times | 15 min |
| 6 | Jog 8 min, walk 2 min, jog 8 min (or 10 min, walk 2, 10 min if it feels easy) | 16 to 20 min |
A few rules make this work:
- Jog slowly. You should be able to speak in short sentences. If you can only gasp single words, slow down. For a beginner, a jog that feels “too easy” is usually the right speed.
- Repeat a week if you couldn’t finish the intervals, or if you’re still sore two days later. Couch to 5K itself says you can take longer than the set weeks.
- Keep the rest days. Walk, do yoga or stretch on those days, but don’t run back-to-back early on.
- Sleep counts. Short, late nights make every run feel harder. See the signs that sleeping late is catching up with you.
Warm-up and cool-down
Cold muscles and a resting heart don’t like being asked for a jog straight away. The NHS warm-up routine takes at least 6 minutes:
- March on the spot for about 3 minutes, then move forwards and backwards while swinging your arms.
- Heel digs: tap alternate heels forward, about 60 in 60 seconds.
- Knee lifts: bring each knee up towards the opposite hand, about 30 in 30 seconds.
- Shoulder rolls: 2 sets of 10, forwards and backwards.
- Small knee bends: 10, feet shoulder-width apart, bending no more than about 10 cm.
At the end, walk for 5 minutes until your breathing settles, then gently stretch your calves, thighs and hips. If you get calf cramps at night after new exercise, our article on stopping night-time leg cramps covers stretches and when cramps need a check-up.
Choosing running shoes
You don’t need an expensive pair. The NHS simply advises shoes that support your feet. In practice:
- Buy proper running shoes, not canvas sneakers or flat-soled casual shoes.
- Try them on with the socks you’ll run in and jog a few steps in the shop. They should feel comfortable straight away, with no pinching at the toes or slipping at the heel. Don’t count on “breaking them in”.
- If you have flat feet, bunions or a past injury, a physiotherapist or sports podiatrist can tell you what to look for.
- Replace them when the cushioning feels flat or the sole is worn through on one side.
Running posture matters too: stay tall, look ahead rather than at your feet, and keep your shoulders relaxed. Our posture guide covers the basics if you spend all day at a desk.
Running when the air is polluted
From late October into winter, air quality in many Indian cities drops, so check the AQI before you head out. CPCB’s National AQI has six bands. Here they are, with the health impacts as listed on the J&K Pollution Control Committee’s AQI page, and what that means for your run:
| AQI | Category | Likely health impact | What to do about your run |
|---|---|---|---|
| 0-50 | Good | Minimal impact | Run as planned |
| 51-100 | Satisfactory | Minor breathing discomfort to sensitive people | Run as planned |
| 101-200 | Moderate | Breathing discomfort to people with lung disease, asthma and heart disease | Fine for most. If you have asthma or heart disease, keep it easy |
| 201-300 | Poor | Breathing discomfort to most people on prolonged exposure | No hard or long runs. Do an easy, shorter session or train indoors |
| 301-400 | Very poor | Respiratory illness on prolonged exposure | Move indoors: stairs, skipping, a treadmill, home strength work |
| 401-500 | Severe | Affects healthy people, seriously affects those with existing disease | Skip outdoor exercise |
Why not simply stop running all winter? Because inactivity carries its own risk. A modelling study from Cambridge found that in most cities the health benefits of walking and cycling outweigh the harm from breathing polluted air. Even in Delhi, the authors estimated, a person would need to cycle more than five hours a week before pollution risk outweighed the benefit. That said, hard efforts make you breathe deeper and faster, so on “Poor” days and worse, keep the intensity low or take it indoors. Run on park paths or inner lanes rather than next to heavy traffic, and stop if you start coughing, wheezing or feeling tight in the chest.
When to see a doctor
Stop running and get medical advice if you notice:
- Chest pain, pressure or tightness during or after a run (call 112 if it doesn’t ease within a few minutes of rest)
- Fainting, near-fainting or dizziness during exercise
- A heartbeat that races, flutters or skips and doesn’t settle when you stop
- Breathlessness that’s far out of proportion to the effort
- Calf pain that comes on with walking and eases with rest (this can mean narrowed leg arteries)
- Joint pain or swelling that makes you limp, or pain in one spot on a bone that gets worse with each run
- Wheezing or a cough after runs that doesn’t settle, especially on high-AQI days
Frequently asked questions
Is it too late to start running at 35 or 45?
No. People take up running in their 40s, 50s and later. Starting with walk-run intervals and progressing slowly matters far more than your age. If you have any of the conditions listed above, get a check-up first.
Should I run every day to see results faster?
Not at first. Three runs a week with rest days in between gives your tendons and joints time to adapt. Walk on the other days instead.
Is it better to run in the morning or evening?
Whenever you’ll actually do it. In winter, check the AQI at the time you plan to go out, because readings change through the day. Pick the cleaner slot if you have the choice.
Can I wear a mask while running?
A tight-fitting mask makes hard breathing uncomfortable. On bad-air days it’s usually better to keep the session easy or train indoors than to run hard with a mask on.
My knees hurt after running. Should I stop?
Mild stiffness that goes within a day is common in the first weeks. Sharp pain, swelling or pain that gets worse each run is not. Rest, repeat an easier week, and see a doctor or physiotherapist if it continues.
This article is for general information and is not a substitute for advice from a doctor. If you have symptoms or a health condition, please consult a qualified healthcare professional.