The debates on running can be very polarizing. Lovers of the exercise will die on that hill whilst outsiders look it as a self-prescribed form of torture. This is especially so if you’re overweight and deem yourself too fat to run.
In all fairness, having all that body fat gets you winded faster than your leaner counterparts. It can also have you wondering how to start running when overweight.
The fact that you’re more likely to experience joint pains also throws many people off.
Even so, you can still start running even when morbidly obese. There are various takes on how to start running when overweight. Numerous people have gone through the full-circle journey of running.
That means starting as overweight and resentful of running to being leaner and not being able to go a day without running.
Getting to such a point takes time and a lot of work. We thus look at practical ways on how to start running when overweight to kickstart your journey.
However, before starting there are a couple of precautionary measures you should probably cross off your list.
CHECK-IN WITH YOUR DOCTOR
Sitting down and looking over all options with your doctor is a crucial step. Take your running plan for obese beginners to the doctor. Together, you should be able to approve a regular running program.
This enables you also to discuss any pre-existing conditions, i.e., injuries if any that could be an impediment.
This then enables you to work out what milestones need to be achieved before you can start.
GET PROPER GEAR
Rushing out and getting wrong gear can be catastrophic. This is because due to excessive weight, your joints experience more pressure than they are built to sustain.
As such, it leaves you more susceptible to injuries compared to leaner people. Since you’re figuring out how to start running when overweight, strive to get protective gear.
This means shoes with extra cushioning, extra support…the whole works!
BUILDING UP TO RUNNING
Having taken all precautionary measures, we can then look at tips that get you started on how to start running when overweight. They include:
1. BE REALISTIC
It is prudent to acknowledge and accept that you have to start from somewhere. Therefore, when you step out for your first jog don’t try and run nonstop for a mile.
If you’re panting after 30 seconds, accept that is where your fitness levels currently are. Whilst it is okay to push your boundaries, remember to pace yourself.
Remember to start slow whether it is running non-stop for a minute, then a minute and thirty seconds and so on.
When figuring out how to start running when overweight, every step has to be gradual. Start easy and progressively build up your fitness levels.
2. SET A GOAL
Running without purpose is pretty much a monumental waste of energy. If anything, it facilitates a lack of motivation as there is nothing to aspire towards.
However, if you set a goal to work towards, it changes your outlook on everything. You suddenly have an aspiration to plan around.
This means setting up shorter-term goals which ultimately contribute to the long-term goal.
For instance, you could set the long-term goal of running a 5 km race. You then build on this by setting shorter-term goals such as elevating your endurance levels gradually.
Eventually, it gets to a point your endurance levels are up to scratch. Enough so to enable you to run that 5k.
3. BE CONSISTENT
Consistency is the building block upon which fitness levels are built. For you to actually start seeing results, you have to keep running consistently.
Do the bits you can but do them consistently. For instance, if it’s running for 30 minutes with built-in breaks in between, do that but do it consistently.
That means setting up a routine, finding the space to run and repeat. You begin to see the changes at some point, and that’s when you up the ante.
4. RHYTHMIC BREATHING
Running is one of the most winding exercises out there. As such, when you’re still figuring out how to start running when overweight, learn proper breathing while running.
For instance, breathing in for three steps and breathing out for two steps. This ensures you retain a steady energy level without getting winded.
5. GIVE YOUR BODY A BREAK
Taking much-needed rest is just as important if not more important than any form of exercise. Overstressing an already stressed body is never a good idea.
Taking time to rest doesn’t just give your body time to hear the torn muscles; it allows the body to build stronger and bigger muscles.
Overexertion leads to sore muscles across the board. What you do afterwards is what determines whether it remains just soreness or if it transcends into injury.
6. LISTEN TO YOUR BODY
There are certain instances where even after letting your body rest, something feels off, for instance, knee pain while running. Often, that is the body’s way of indicating it’s not ready for that workload.
This is especially so if you’re starting to get into running. The body is sort of like elastic it can be stretched, but there are limits.
The bandwidth of your body increases with your fitness levels. Therefore, if your fitness levels aren’t up to scratch and stretch your body too far, something will snap.
7. RECOVER WELL
It may not seem like it, but the recovery period is when the magic happens. Working out is primarily tearing the existent muscle tissue and repairing it with bigger, stronger ones.
The process of rebuilding said muscle tissues to become bigger and stronger takes place during recovery. As such, you have to take recovery seriously.
This includes warming down and incorporating foods that are good for recovery into your diet, such as bananas.
8. LEARN AND USE PROPER FORM
Proper form when it comes to running is neglected in very many circles. However, your form plays a huge role in how effective your running exercises are.
Proper form ensures that you engage all the muscles that need to be engaged, thus achieving efficiency.
9. TRACK YOUR CALORIES
You can track your calories using a calorie tracker to determine how much calories you need in a day and how much you’ve consumed.
This, therefore, gives you a game plan on how to attack your running exercises.
It also gives an identification of the distance you have to cover to burn excess calories.
10. ADD SOME STRENGTH TRAINING
Once you’ve done just enough to warrant moving to the next step, add some running-specific strength training exercises.
Such exercises serve as a double threat as they contribute to your weight loss goals. They also build and strengthen a muscle which enables you to run longer and faster.
THE BEST RUNNING TECHNIQUE FOR OVERWEIGHT PEOPLE
The good running technique will protect you from injuries and ensure you get an effective workout from your endeavours.
It is literally at the heart of the question of how to start running when overweight.
The best running technique for overweight people involves running with a high, open chest. Remember not to hunch over or bend over at the waist.
Also, keep your arms relaxed and bent at about 90 degrees at the elbow. The most important is to ensure your foot lands with each stride at the centre of your mass and not out in front of it.
You then propel yourself off of that foot by extending your leg strongly out behind you with each stride.
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