You do not need expensive shoes. You do not need a Garmin watch. You just need to put one foot in front of the other.
8-Week Plan: Week 1-2: Walk 2 min, jog 1 min, repeat for 20 min. Week 3-4: Walk 1 min, jog 2 min for 25 min. Week 5-6: Walk 1 min, jog 3 min. Week 7: Jog 5 min, walk 1 min, repeat. Week 8: Run 5K continuously (30-45 min for beginners).
Indian-Specific Tips: Run early morning (5:30-7 AM) or evening to avoid heat. Drink water before your run. Eat a light snack 30-45 min before (banana or a handful of chana). A decent pair from Decathlon (Rs 1,500-2,500) is fine for beginners.
If you are near Nallasopara or Virar, join our weekly 5K community. Details on our Community page.
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