First, start walking. Start gradually 3 times a week for about 20-25 mins and gradually move to brisk walking 4 times a week for 35-40 mins.
Now start with running/walking 4 times a week. Warm up by walking briskly for 10 mins. Then jog slowly for 1 min, walk for 2 mins, and repeat the jog/walk for 10-15 mins. Slowly (after 2-3 weeks) move to equal time jogging/running.
Reach a point where you are running for 10 mins at a stretch with 1 min walks in between. Target running for 20-30 mins 4 times a week.

Definitely, YES. Age is just a number but ease into this new sport to avoid injuries and get the most out of this. Before you start, get a full routine check done to rule out any medical conditions that you need to factor in. Next, get the right footwear and find a good training program to mentor and handhold you into running.

Start with walking and take it one step at a time. Include some strengthening and flexibility routines and choose swimming or cycling for cardio endurance. Running 2-3 times a week is sufficient at your age.

Sleep is essential for muscle recovery. Runners with deprived sleep find their runs more challenging than when they are rested. An 8-10 hour sleep supports your body in repairing damaged tissues and building muscle. Poor sleep also affects your immune system keeping you in bed more than on the road. A rested body ensures lesser injuries and better recovery.

Key parameters to find the “right” shoe are to evaluate type of training surface (road, mud, trails, etc.), your gait, pronation/supination of your foot, heel/midsole cushioning, and support (neutral, stability, motion sensor). Make sure that you measure both feet, are able to wiggle your toes (thumbnail width toe space), are comfortable from the get-go (no break in needed) and lace your shoes properly.

Measure both your feet and do this at the end of the day when your feet swell the most. Get your feet tested for supination or overpronation. Based on your weight and walking/running gait, find the support/cushion you need around the midfoot and heel.

The width/fit should be snug but has a bit of room for your foot to move and toes to wiggle without rubbing. Laces should be snug but not tight for good ankle support. Wear your regular socks, insoles or braces while trying new shoes.

Start with looking under (the sole) your regular footwear. The wear has all the tell tale signs of how your walking gait affects your foot type. If your shoe shows even wear, you have a neutral arch (normal pronation). If the inner soles of your shoes are more worn down, you have a collapsed or low arch (overpronation or flat-footed). Excessive wear on the outer soles, reveals a raised arch (underpronation).

Depending on the type, select stability shoes (medium cushion) for normal pronation, motion control shoes (harder cushion on the midsole/arch) for overpronation or cushioning shoes (low rigidity and optimal cushioning) for underpronation.

Ideally, eat a simple carb meal 60-90 mins before a run. If you are running more than 10k it is advisable to eat a proper pre-workout meal 3 to 4 hours earlier. Less than an hour of running needs a light meal 2 hours prior.

Include foods high in simple carbs like white bread, potatoes, oats, berries; moderate protein like scrambled eggs, cottage cheese; and avoid high fat and high fiber foods. And don’t forget to hydrate yourself well. This will help fuel your workout and maintain optimum sugar levels in your bloodstream.

After your workout carbs are important and equally important is protein. Protein helps in the muscle recovery process, builds your immunity, and keeps your calorie intake in check. Add lean protein sources like fish, poultry, beans, lentils and tofu. Spread the intake of protein foods throughout the day and avoid consuming everything in one go.

There is no substitute for natural sources of nutrition. But even a properly planned diet might still leave you low in vital nutrients based on your activity levels. Supplements help ensure you have enough energy to make it through your runs while also helping in recovery. BCAAs don’t provide energy but help in muscle recovery while Creatine is a good source of muscle energy during your workouts. Do talk to your doctor/nutritionist before starting on any supplement program. 

The term “shin splints” refers to pain along the inner edge of the shinbone (tibia). It occurs due to repetitive stress due to increase in the intensity of exercise involving your lower leg muscles and bone tissue.

It is not a serious problem and if allowed rest and time to heal the pain generally goes away within 8 to 9 weeks. Icing, sports massage and supplementation (Vit D, calcium, protein, magnesium), and rest can help.

Plantar fasciitis is one of the most common causes of heel pain. It is caused by the inflammation of the fibrous tissue (plantar fascia) along the bottom of your foot that connects your heel bone to your toes. Pain might be worse in the morning and with prolonged standing, running or jumping. 

Treatments include physiotherapy, stretching exercises, shoe inserts, pain relievers, applying ice, steroid injections and surgery.

It is a common cause of pain in runners, and people engaging in occasional weekend sports activity. It is caused due to injury to the Achilles tendon (connects the calf muscle to the heel bone) and causes pain and tenderness in the heel. 

Treatment usually involves at-home care under a doctor’s supervision, such as rest and pain relievers.

If you experience the rubbing, grinding, or clicking sound of the kneecap, or a dull pain in the front of the knee, it could be “runner’s knee”. It is caused by damage to the cartilage under the kneecap due to overuse or injury. The pain worsens when walking up or down stairs, kneeling, squatting or sitting cross-legged. 

Treatment involves rest, pain relievers and physiotherapy involving stretching and strengthening exercises, especially for your quadriceps muscles. If everything fails and the pain is debilitating then doctors might advise surgery.

The Illiotibial band (IT band) is a connective tissue (ligament) extending from the pelvic bone to the shinbone. IT band syndrome/pain occurs when this ligament tightens due to extended running activity and rubs against the thigh bone. Pain occurs at the extremities like the hip bone, outer knee or the length of the band between the hip and knees. 

It worsens with activity and naturally heals in 6 to 12 weeks with rest and can be treated using foam rolling, stretches, and physiotherapy. In rare cases, surgery may be required.