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Running Is one of the best form of exerise.

But if you are a beginner, it’s difficult to get started as there is information overload.

So, to make things work for you, I’ve put together this plan, so that you have everything to start with.

Here, I’ve covered:

  • Proper Running Form
  • Gears to use
  • How to breath
  • How to tie breath with footsteps
  • A step by Step 90 days plan to transition from walking to running
  • Strength and Flexibility exercises
  • Dietary changes
  • How much water to take 
  • Sample meal plan

That is pretty much everything you would need to get started. So, now let’s  begin…

Let’s Begin

Running is one of the best form of exercise. 

It not only reduces your weight quickly, but also makes your bones strong and makes you fitter, faster.

But also, there is a danger that, running can get you injured if not done properly.

So, it is most important, that you start running with the correct form, right from the start. 

What Is Correct Running Form?

Though the term ‘Correct Running Form’ may be intimidating, but implementing it can be very simple.

Let’s break it down into actionable bits:

Head 

Don’t look at your feet while running.

Gaze directly in front of you.

Also, don’t tilt your chin up or down, which happens when you get tired

Having a focused gazed to the front will keep your neck in proper alignment of your spine

 

Shoulders

Opening up your shoulder is crucial for your speed and endurance.

Pull your shoulder blades back, imagining that you are squeezing a pencil with them.

Also, sometimes you may feel tight or tensed in your shoulder region.

Shake up your arms, shrug your shoulders.

Focus on loosening them up. Otherwise you will be spending extra energy when due to this while running.

Arms

Your arms should be at a 90-degree angle.

Your palm and fists should move from chin to hip

Observe, if you hands are crossing your body. 

If that is the case, correct it.

Otherwise you will slow yourself down

Hands

Keep your hands relaxed.

You should not squeeze your hands.

If you do so, a lot of energy will dissipate through your hands.

You don’ want that. You need to conserve as much energy as possible for running

Torso

Most of your running power comes from your back

So make sure you have a long tall spine when running.

If you crunch them down, then you will not be able to use any elastic energy from the ground up.

You also have to keep your torso tight as this will prevent you from going too far forward or too far backwards

Hips

When you are running you should lean bit into the run.

This leaning in should come from the hinge of your hips and not from the shoulders.

It will ensure that you use your glutes efficiently. 

And we all want a rounded butt. Don’t we 😉

Knees

Your knee should be in line with the middle of your foot.

This way when your foot strikes the ground, it’s right under your knee.

You really want to focus on keeping your knee directly in front of your hips versus turning in or bowing out.

Legs

Keep your shin as close to perpendicular as possible when the foot hits the ground.

If you land at 90-degree angle, then you get to use your ankle, your knee joint, and the hip joint all at the same time.

This way you will be able to both absorb shock and then create energy.

Feet

The only function of your feet is to help you to push off.

If you are doing this, then there is no right or wrong way, when your feet hits the ground.

But instead of pushing off, if you are just lifting them up, then there is a problem.

So, at that point, you should focus on pushing off behavior of your feet

Tackle those hills

When the incline of road changes, so will your form.

Press your hip bones forward to give yourself more power and help you avoid hunching over.

Also, lift your knees higher and pump your hand a bit more. 

This way your legs will not be doing all the work.

Also, set your gaze to 6 to 10 feet ahead of you

It will make your body feel that you are on flat surface.

On the downhill, use gravity to descend and don’t put brakes on your motion

This puts a lot of pressure on the knees.

Think about keeping your nose over your toes.

Don’t let your shoulders pull forward, either.

That lean should still come from the hips.

How to know if you are running correctly?

All these information above is too much to assimilate.

And if you are a beginner, you will surely be confused with it.

A picture is worth a thousand words.

Here is what your running form goal should be 

How to breath properly while running?

Breathing is a crucial part of your running, if you want to run efficiently.

Your ultimate goal ifs to tie your breath with your steps.

Also, you need to practice deep breathing. 

Shallow breathing or chest breathing as we call it is harmful and may cause those painful side stitch.

Initially stick on to 3:3 breathing.

Inhale for 3 counts and exhale for three counts.

This will set the rhythm of your running.

You can also check my in-depth guide on breathing for running here

 

Prerequisite to start the 90-day plan 

I’m sure you must be knowing what is needed to start running.

But I want to keep all my bases covered.

So, here is the list of gears, just in-case.

These are my affiliate links and I’ll earn a commission if you purchase.

But to follow this plan, you don’t need these recommended gears. Feel free to do your own research.

I recommended these products based on my experience.

However, see to it that you have all the required gears from the listed categories.

 

  1. A good pair of running shoe, preferably a new one. (My choice for a beginner will be HOKA ONE ONE Bondi 5.)
  2. One fitness band to keep track of your running. (The one I own is inexpensive and gets the job done right. It is MI Band 2)
  3. A pair of socks. (These Blister Resistant socks will cost you less than a movie ticket)
  4. Compression Tights (For Women,CompressionZ High Waisted Women’s Leggings are good option. For Men, CompressionZ Men’s Compression Pants)
  5. Sports Bra (FITTIN Racerback Sports Bras)
  6. Any sweat proof earphone (Mpow Flame Bluetooth Headphones Waterproof IPX7, Wireless Earbuds)

Detailed plan

When I written this plan, I assumed that it will help any beginner to get started with running.

So, I’ll start with absolute basics and will help you to take those baby steps.

Also, this plan is will not make any shocking change to your lifestyle. [Which is the primary reason for giving up]

So, let’s begin

WEEK 1

Day 1:

Walk for 15 min at your pace

Day 2:

7 min strength and flexibility workout.

This yoga sequence is targeted to absolute beginners

Poses in this sequence:

  • Adamantine Pose (Vajrasana)
  • Side Stretch Extended Cat (Utthita Marjaryasana)
  • Downward Dog (Adho Mukha Svanasana)
  • Downward Dog Split Warrior II (Virabhadrasana II)
  • Extended Side Angle (Utthita Parsvakonasana)
  • Lizard Pose (Utthan Pristhasana)
  • Side Plank (Vasisthasana)
  • Plank (Uttihita Chaturanga Dandasana)
  • Four Limbed Staff Pose (Chaturanga Dandasana)
  • Upward Dog (Urdhva Mukha Svanasana)
  • Childs Pose (Balasana)

This is how you should do it:

Day 3:

Walk for 15 min at your pace

Day 4:

7 min strength and flexibility workout.

Follow the above sequence

Day 5:

Walk for 15 min at your pace

Day 6:

7 min strength and flexibility workout

Follow the above sequence.

Day 7:

Rest

Nutrition Changes:

Start Having 8 glasses of water everyday.

A sample diet plan is included below, in-case you want to make a healthier change faster

However, I will advise against that as sticking to the running plan will take a lot of willpower from your side

Make another big change with diet may push you more towards quitting.

WEEK 2

Day 1:

Walk for 15 min at your pace with deep breathing

Day 2:

10 min strength and flexibility workout.

Poses in this sequence:

Sun Salutation A and B

Day 3:

Walk for 15 min at your pace with deep breathing

Day 4:

10 min strength and flexibility workout

Follow the above sequence

Day 5:

Walk for 15 min at your pace with deep breathing

Day 6:

10 min strength and flexibility workout

Follow the above sequence

Day 7:

Rest

Nutrition Changes:

Water intake as previous week

Have 1 fruit (banana or apple) before and after workout

A sample diet plan is included below, in-case you want to make a healthier change faster

Why should you have something before workout?

Running need immediate energy. If there is no food to covert into energy, it will first breakdown the fat.

Then you will start losing your muscle mass.

So, a high carb pre-workout diet will give you the immediate duel you need to run.

Also, you will not get tired easily.

WEEK 3

Day 1:

Walk for 20 min at your pace with 3:3 breathing pattern

Day 2:

12 min strength and flexibility workout

Day 3:

Walk for 20 min at your pace with 3:3 breathing pattern

Day 4:

12 min strength and flexibility workout.

Follow the above sequence

Day 5:

Walk for 20 min at your pace with 3:3 breathing pattern

Day 6:

12 min strength and flexibility workout

Follow the above sequence

Day 7:

Rest

Nutrition Changes:

Water intake as previous week

Have 1 fruit (banana or apple) before and after workout

Start having dry fruits or Sprouts at 11:00 AM and 3:00 PM 

A sample diet plan is included below, in-case you want to make a healthier change faster

Why mid-day snacks are needed? 

When you body don’t get food at regular intervals, it goes into a survival mode

In this mode, it will start converting your food into fat and will slow down your metabolism

Hence, having something small during 11:00 AM and 3:00 PM will assure the body that it will get regular supply of food.

So, it will speed up your metabolism resulting in quick weight loss and faster fitness.

WEEK 4

Day 1:

Brisk Walk for 20 min with 3:3 breathing pattern

Day 2:

15 min strength and flexibility workout

Day 3:

Brisk Walk for 20 min with 3:3 breathing pattern

Day 4:

15 min strength and flexibility workout

Follow the above yoga sequence

Day 5:

Brisk Walk for 20 min with 3:3 breathing pattern

Day 6:

15 min strength and flexibility workout

Follow the above yoga sequence

Day 7:

Rest

Nutrition Changes:

Water intake as previous week

Have 1 fruit (banana or apple) before and after workout

Start having dry fruits or Sprouts at 11:00 AM and 3:00 PM 

Include any type of fresh salad with your meals

Check for a sample diet plan below

Why should you include fresh salads?

Fresh vegetables are high in water content.

Also, the fiber content in them is also more

Plus when we cook food, some of the nutrition is lost in the cooking process.

But if you eat raw veggies, you will minimize this loss

WEEK 5

Day 1:

Run 30sec, walk 30sec, repeat 15 times with 3:3 breathing

Day 2:

20 min strength and flexibility workout

Day 3:

Run/walk 10min. You can do it in any way you want.

Follow 3:3 breathing

Day 4:

20 min strength and flexibility workout

Follow the above Yoga Sequence

Day 5:

Walk 5 KM with 3:3 breathing

Check timing how long it takes you.

Day 6:

20 min strength and flexibility workout.

Follow the above Yoga Sequence

Day 7:

Rest

Nutrition Changes:

Water intake as previous week

Have 1 fruit (banana or apple) before and after workout

Start having dry fruits or Sprouts at 11:00 AM and 3:00 PM 

Include any type of fresh salad with your meals

Replace Carbonated Drinks with Green Tea

Sample diet plan included below

What are the benefits of including green tea in your diet?

Green tea is a refreshing drink and has 0 calories.

Also, it has properties to boost your metabolism and may result in additional weight loss.

WEEK 6

Day 1:

Run 45sec, walk 45sec, repeat 12 times.

Use 3:3 breath pattern

Day 2:

35 min easy workout for strength and flexibility

Day 3:

Run/walk 15 min. You can do it in any way you want.

Follow 3:3 breathing

Day 4:

35 min strength and flexibility workout.

Follow the above sequence

Day 5:

Walk 5 KM with 3:3 breathing

Try to beat previous week’s time

Day 6:

35 min strength and flexibility workout

Day 7:

Rest

Nutrition Changes:

Water intake as previous week

Have 1 fruit (banana or apple) before and after workout

Start having dry fruits or Sprouts at 11:00 AM and 3:00 PM 

Include any type of fresh salad with your meals

Replace Carbonated Drinks with Green Tea

Replace fast food with protein bars

Sample diet plan included

 

WEEK 7

Day 1:

Run 60sec, walk 60sec, repeat 10 times

Use 3:3 breath pattern

Day 2:

40 min of workout for strength and flexibility

Day 3:

Run/walk 20 min. You can do it in any way you want.

Follow 3:3 breathing

Day 4:

40 min strength and flexibility workout.

Follow the above sequence

Day 5:

Walk 5 KM with 3:3 breathing

Try to beat previous week’s time

Day 6:

40 min strength and flexibility workout

Follow the above sequence

Day 7:

Rest

Nutrition Changes:

Water intake as previous week

Have 1 fruit (banana or apple) before and after workout

Start having dry fruits or Sprouts at 11:00 AM and 3:00 PM 

Include any type of fresh salad with your meals

Replace Carbonated Drinks with Green Tea

Replace fast food with protein bars

Have a protein rich breakfast

Sample diet plan included

 

WEEK 8

Day 1:

Run 90sec, walk 90sec, repeat 8 times

Use 3:3 breath pattern

Day 2:

40 min of workout for strength and flexibility

Day 3:

Run/walk 25 min. You can do it in any way you want.

Follow 3:3 breathing

Day 4:

40 min strength and flexibility workout.

Follow the above sequence

Day 5:

Run 1km, walk 4km with 3:3 breathing

Day 6:

40 min strength and flexibility workout

Day 7:

Rest

Nutrition Changes:

Water intake as previous week

Have 1 fruit (banana or apple) before and after workout

Start having dry fruits or Sprouts at 11:00 AM and 3:00 PM 

Include any type of fresh salad with your meals

Replace Carbonated Drinks with Green Tea

Replace fast food with protein bars

Have a protein rich breakfast

Sample diet plan included

WEEK 9

Day 1:

Run 2min, walk 2min, repeat 6 times

Use 3:3 breath pattern

Day 2:

45 min of workout for strength and flexibility

Day 3:

Run/walk 30 min. You can do it in any way you want.

Follow 3:3 breathing

Day 4:

45 min strength and flexibility workout.

Follow the above sequence

Day 5:

Run 2 Km, Walk 3 KM

Day 6:

45 min strength and flexibility workout

Follow the above sequence

Day 7:

Rest

Nutrition Changes:

Water intake as previous week

Have 1 fruit (banana or apple) before and after workout

Start having dry fruits or Sprouts at 11:00 AM and 3:00 PM 

Include any type of fresh salad with your meals

Replace Carbonated Drinks with Green Tea

Replace fast food with protein bars

Have a protein rich breakfast

Sample diet plan included

WEEK 10

Day 1:

Run 3min, walk 2min, repeat 5 times

Use 3:3 breath pattern

Day 2:

45 min of workout for strength and flexibility

Day 3:

Run/walk 35 min. You can do it in any way you want.

Follow 3:3 breathing

Day 4:

45 min strength and flexibility workout.

Follow the above sequence

Day 5:

Run 3km, walk 2km

Day 6:

45 min strength and flexibility workout

Follow the above sequence

Day 7:

Rest

Nutrition Changes:

Water intake as previous week

Have 1 fruit (banana or apple) before and after workout

Start having dry fruits or Sprouts at 11:00 AM and 3:00 PM 

Include any type of fresh salad with your meals

Replace Carbonated Drinks with Green Tea

Replace fast food with protein bars

Have a protein rich breakfast

Sample diet plan included

WEEK 11

Day 1:

Run 5min, walk 2min, repeat 4 times

Use 3:3 breath pattern

Day 2:

50 min of workout for strength and flexibility

Day 3:

Run/walk 40 min. You can do it in any way you want.

Follow 3:3 breathing

Day 4:

50 min strength and flexibility workout.

Follow the above sequence

Day 5:

Run 4km, walk 1km

Day 6:

50 min strength and flexibility workout

Follow the above sequence

Day 7:

Rest

Nutrition Changes:

Water intake as previous week

Have 1 fruit (banana or apple) before and after workout

Start having dry fruits or Sprouts at 11:00 AM and 3:00 PM 

Include any type of fresh salad with your meals

Replace Carbonated Drinks with Green Tea

Replace fast food with protein bars

Have a protein rich breakfast

Sample diet plan included

WEEK 12

Day 1:

Run 10min, walk 60sec, repeat 3 times

Use 3:3 breath pattern

Day 2:

50 min of workout for strength and flexibility

Day 3:

Run/walk 45 min. You can do it in any way you want.

Follow 3:3 breathing

Day 4:

50 min strength and flexibility workout.

Follow the above sequence

Day 5:

Run 5Km

Day 6:

50 min strength and flexibility workout

Follow the above sequence

Day 7:

Rest

Nutrition Changes:

Water intake as previous week

Have 1 fruit (banana or apple) before and after workout

Start having dry fruits or Sprouts at 11:00 AM and 3:00 PM 

Include any type of fresh salad with your meals

Replace Carbonated Drinks with Green Tea

Replace fast food with protein bars

Have a protein rich breakfast

Sample diet plan included

Plan Cheatsheets

 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Week 115 min easy walk7 min Yoga15 min easy walk7 min Yoga15 min easy walk7 min YogaRest
Week 215 min easy walk
Deep breathing
10 min Yoga15 min easy walk
Deep breathing
10 min Yoga15 min easy walk
Deep breathing
10 min YogaRest
Week 320 min easy walk
3:3 breathing
12 min Yoga20 min easy walk
3:3 breathing
12 min Yoga20 min easy walk
3:3 breathing
12 min YogaRest
Week 420 min brisk walk
3:3 breathing
15 min Yoga20 min brisk walk
3:3 breathing
15 min Yoga20 min brisk walk
3:3 breathing
15 min YogaRest
Week 5

Run 30 sec
walk 30 sec
X 15 times

Breathing 3:3

20 min Yoga

Run 30 sec
walk 30 sec
X 15 times

Breathing 3:3

20 min Yoga

Run 30 sec
walk 30 sec
X 15 times

Breathing 3:3

20 min YogaRest
Week 6

Run 45 sec
Walk 45 sec
X 12 times

3:3 Breathing

35 min Yoga

Run 45 sec
Walk 45 sec
X 12 times

3:3 Breathing

35 min Yoga

Run 45 sec
Walk 45 sec
X 12 times

3:3 Breathing

35 min YogaRest
Week 7

Run 60 sec
Walk 60 sec
X 10 times

3:3 Breathing

40 min Yoga

Run 60 sec
Walk 60 sec
X 10 times

3:3 Breathing

40 min Yoga

Run 60 sec
Walk 60 sec
X 10 times

3:3 Breathing

40 min YogaRest
Week 8

Run 90 sec
Walk 90 sec
X 8 times

3:3 breath pattern

40 min Yoga

Run 90 sec
Walk 90 sec
X 8 times

3:3 breath pattern

40 min Yoga

Run 90 sec
Walk 90 sec
X 8 times

3:3 breath pattern

40 min YogaRest
Week 9

Run 2 min
Walk 2 min
X 6 times

3:3 breath pattern

45 min Yoga

Run 2 min
Walk 2 min
X 6 times

3:3 breath pattern

45 min Yoga

Run 2 min
Walk 2 min
X 6 times

3:3 breath pattern

45 min YogaRest
Week 10

Run 3 min
Walk 2 min
X 5 times

3:3 breath pattern

45 min Yoga

Run 3 min
Walk 2 min
X 5 times

3:3 breath pattern

45 min Yoga

Run 3 min
Walk 2 min
X 5 times

3:3 breath pattern

45 min YogaRest
Week 11

Run 5 min
walk 2 min
X 4 times

3:3 breath pattern

50 min Yoga

Run 5 min
walk 2 min
X 4 times

3:3 breath pattern

50 min Yoga

Run 5 min
walk 2 min
X 4 times

3:3 breath pattern

50 min YogaRest
Week 12

Run 10 min
Walk 60 sec
X 3 times

3:3 breath pattern

50 min Yoga

Run 10 min
Walk 60 sec
X 3 times

3:3 breath pattern

50 min Yoga

Run 10 min
Walk 60 sec
X 3 times

3:3 breath pattern

50 min YogaRest
Week 1
Monday15 min easy walk
Tuesday7 min Yoga
Wednesday15 min easy walk
Thursday7 min Yoga
Friday15 min easy walk
Saturday7 min Yoga
SundayRest
Week 2
Monday

15 min easy walk
Deep breathing

Tuesday10 min Yoga
Wednesday15 min easy walk
Deep breathing
Thursday10 min Yoga
Friday15 min easy walk
Deep breathing
Saturday10 min Yoga
SundayRest
Week 3
Monday

20 min easy walk
3:3 breathing

Tuesday12 min Yoga
Wednesday20 min easy walk
3:3 breathing
Thursday12 min Yoga
Friday20 min easy walk
3:3 breathing
Saturday12 min Yoga
SundayRest
Week 4
Monday

20 min brisk walk
3:3 breathing

Tuesday15 min Yoga
Wednesday20 min brisk walk
3:3 breathing
Thursday15 min Yoga
Friday20 min brisk walk
3:3 breathing
Saturday15 min Yoga
SundayRest
Week 5
Monday

Run 30 sec/ Walk 30 sec X 15 times

Breathing 3:3

Tuesday20 min Yoga
Wednesday

Run 30 sec/ Walk 30 sec X 15 times

Breathing 3:3

Thursday20 min Yoga
Friday

Run 30 sec/ Walk 30 sec X 15 times

Breathing 3:3

Saturday20 min Yoga
SundayRest
Week 6
Monday

Run 45 sec/ Walk 45 sec X 12 times

3:3 Breathing

Tuesday35 min Yoga
Wednesday

Run 45 sec/ Walk 45 sec X 12 times

3:3 Breathing

Thursday20 min Yoga
Friday

Run 45 sec/ Walk 45 sec X 12 times

3:3 Breathing

Saturday20 min Yoga
SundayRest
Week 7
Monday

Run 60 sec/ Walk 60 sec X 10 times

3:3 Breathing

Tuesday40 min Yoga
Wednesday

Run 60 sec/ Walk 60 sec X 10 times

3:3 Breathing

Thursday40 min Yoga
Friday

Run 60 sec/ Walk 60 sec X 10 times

3:3 Breathing

Saturday40 min Yoga
SundayRest
Week 8
Monday

Run 90 sec/ Walk 90 sec X 8 times

3:3 breathing

Tuesday40 min Yoga
Wednesday

Run 90 sec/ Walk 90 sec X 8 times

3:3 breathing

Thursday40 min Yoga
Friday

Run 90 sec/ Walk 90 sec X 8 times

3:3 breathing

Saturday40 min Yoga
SundayRest
Week 9
Monday

Run 2 min/ Walk 2 min X 6 times

3:3 breathing

Tuesday45 min Yoga
Wednesday

Run 2 min/ Walk 2 min X 6 times

3:3 breathing

Thursday45 min Yoga
Friday

Run 2 min/ Walk 2 min X 6 times

3:3 breathing

Saturday45 min Yoga
SundayRest
Week 10
Monday

Run 3 min/ Walk 2 min X 5 times

3:3 breathing

Tuesday45 min Yoga
Wednesday

Run 3 min/ Walk 2 min X 5 times

3:3 breathing

Thursday45 min Yoga
Friday

Run 3 min/ Walk 2 min X 5 times

3:3 breathing

Saturday45 min Yoga
SundayRest
Week 11
Monday

Run 5 min/ Walk 2 min X 4 times

3:3 breathing

Tuesday50 min Yoga
Wednesday

Run 5 min/ Walk 2 min X 4 times

3:3 breathing

Thursday50 min Yoga
Friday

Run 5 min/ Walk 2 min X 4 times

3:3 breathing

Saturday50 min Yoga
SundayRest
Week 12
Monday

Run 10 min/ Walk 60 sec X 3 times

3:3 breathing

Tuesday50 min Yoga
Wednesday

Run 10 min/ Walk 60 sec X 3 times

3:3 breathing

Thursday50 min Yoga
Friday

Run 10 min/ Walk 60 sec X 3 times

3:3 breathing

Saturday50 min Yoga
SundayRest

Daily Water Tracker

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
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3)
4)
5)

6)
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10)
11)
12)
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14)
15)
16)

Daily Water Tracker

MTWTFSS
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5)

6)
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16)

Sample Meal Plan For Runners

Day 1-7

Here is a sample plan for your meals.

I did not put any strict recipes so that you have the flexibility to switch up the things a bit.

However, I’ve put the basic ingredients.

If you are a vegetarian, please replace meat with or other suitable alternative

Also, make sure you say hydrated and stick to your roots

What does Sticking to Roots Mean?

Have only those food that your have had been eating while growing up

If you are unsure, do the ‘Granny Test’

Granny Test

Check with your grand mom if she ever heard about the food you are about to have, while she was growing up.

If not, then don’t have it or reduce the intake. 

Why?

We, during the time of birth inherited genes that were nourished by food from the place where your grand parents originated

So, your body will best respond to weight loss only if your nourish it with those food.

Else it will be in a confused state and will not respond to weight loss or any other kind of exercises.

So, if you want a fit body, stick to your genes.

For example, for me fish is a regular part of my healthy diet and rice is my staple food.

So, my body will be most nourished with those kind of meals

Whereas, some of my friends are from the Southern part of my country, and they are more used to plant based and wheat based food

So, they should follow that.

Now the approx. plan 

Meal Plan

Breakfast

1 cup milk or yogurt (fat free)

Handful of berries

1-2 eggs (poached or boiled)

Green tea or coffee

Mid Day Snack

Handful of dry fruit of your choice

Lunch

One portion of lean meat (Chicken or Fish)

One portion of carb (Wild Rice, Whole Wheat Pasta or Bagel)

One portion of low carb veggies

One portion of salad

Post Lunch Snacks

A cube or slice of cheese

Dinner

1 portion of Lean mean, preferably fish (Tuna, Salmon, Halibut are all fine)

1 Portion or brown carb like brown rice

1 portion of low carb veggies like asparagus

2 teaspoons of fat like virgin olive oil

Post Dinner Snacks

Any kind of high fiber fruit.

Conclusion

This beginner running plan covers everything.

But before start off, make sure you consult with your doctor once.

Other than that, best of luck on your fitness journey.

Do you want to start running but don't know how to get started? Here is the running plan for beginners that will help you to get started. This is the best running plan for beginners.

Do you want to start running but don’t know how to get started? Here is the running plan for beginners that will help you to get started. This is the best running plan for beginners.

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