How to start running when overweight? 

Want to lose a few pounds and think about running? No wonder. Running is one of the most popular sports, and what’s more, you don’t need special equipment to start doing this physical activity. 

However, you need to keep in mind that not everyone can run.

“What do you mean not everyone? After all, it’s a simple sport. Everyone can and knows how to run.”

If you are overweight you need to be more careful if you want to start running and avoid injury. The fact that everyone knows how to run can also be argued against because you need the right technique to run effectively and without injury….but that is a conversation for another time. Now let’s focus on how to start running when overweight. Here are some tips! 

Running when overweight vs obese 

Let’s start with these two terms: overweight vs obese. You can quickly see which category you fall into – you are overweight or maybe you are already obese. All you have to do is calculate your BMI (Body Mass Index). There is a simple formula for this:

BMI = weight / (height)²

If your BMI is: 

• 25-30 – you are overweight. 
• Over 30 – you are obese. 

Running when obese – is it safe?

Running is a wonderful sport that can be done practically anywhere. All you need is a comfortable outfit and shoes and you can start your physical activity. However, if you are obese you should give up running and focus on other sports 

“Why? After all, running is one sport that helps you lose pounds fast!”

This is true. However, people who are obese need to pay more attention to their joints, muscles, and bones. Excessive pounds put a strain on these parts of the body, and injuries can quickly occur in the:

• hip joint,
• knee joint, 
• ankle joint, 
• muscle tear. 

These are injuries that everyone wants to avoid. And if you’re obese and want to lose pounds quickly, you certainly wouldn’t be happy about taking a break from exercise for a few weeks or even months – depending on the injury. 

If you are obese you need to start with exercises and sports that will be safe and help you lose pounds. You can choose walking, swimming or cycling. If you burn off the pounds and get down to the level of “overweight,” then you can slowly start thinking about running. 

How to start running when overweight? Guidance

Ok, let’s get down to business. You are here to learn how to start running overweight. I have some very helpful tips for you that will make running comfortable and, most importantly, enjoyable.  

1. Start by doctor’s appointment  

Excess body weight is associated with various diseases. Therefore, go to the doctor and have a basic examination. A specialist will also tell you if running is a good option for your condition. Moreover, take care of your heart and check if everything is good. 

Has your doctor given you the green light? Well, it’s time to train! Lose a few pounds and feel better! 

2. Buy proper running shoes 

How to start running when overweight? Remember to wear the right shoes.

You need the proper footwear to protect the foot. Therefore, choose a model that has plenty of cushioning. In the store, you can look around for shoes that are specifically designed for overweight people. 

What’s more, running shoes need to be a slightly larger size. Why? All so that you don’t get corn, and what’s more, by doing so you protect your nails and toes when you run downhill and your toes go forward in the shoes. 

3. Buy a proper running kit

If you want to run, you must first of all be comfortable. Make sure your clothes aren’t too small or that they don’t graze you. Believe me, running kit plays a big role here. 

4. Remember to warm up 

It doesn’t matter if you are overweight or athletic, warm-up is a very important part of your workout. It will help you stretch your muscles and avoid injury. 

5. Start slow 

Is this your first run? Start gradually getting your body used to exercise. Start with walking and then move on to trotting. I advise you against starting your workouts at top speed. I guarantee you that after a while you will feel like ending your workout. Who knows, you may have to do it because you won’t have the strength to continue. 

If you do it, you will feel:

• burning in your throat. 
• aching legs, 
• difficulty catching your breath,
• sweat all over your body. 

Your body is not used to movement – is not in a good shape. Therefore, after a while of intense running, you may feel that you can’t afford to do anything else. What’s more, if you start “going crazy” from the beginning then you may get injured. 

Injury = exclusion from running/doing other physical activities = returning to your old weight/ gaining a few pounds. 

Remember that the first run is always the hardest. It will get better with time – longer distance, less fatigue, better mood during running, and most importantly burning calories. 

Don’t give up! At the very beginning, even a short run will already be a great success. 

How to start running when overweight? 

3 minutes of walking – 1 minute of running – 1 minute of trotting. 

Then increase the time you allocate to running. 

6. Running when overweight – remember to cool down 

To cool down, do exercises for 5-10 minutes, right after running. This will make your soreness not so terrible the next day. Do simple exercises – preferably stretching.

Are you bored with exercise? Choose walking or yoga. 

7. Create your running plan 

You are wrong if you think that the training plan is only for professional runners. It will be useful for you too! 

Set your workouts preferably a week ahead. Then you will not only know what your week looks like, but it will also motivate you to put on a comfortable outfit and head out to run. 

As for workouts, it’s a good idea to set them every 2 days. Don’t run every day, it won’t bring you the expected results. You will be tired, your legs will hurt and you will not be motivated. However, remember to watch your body. If you feel sore, give up running and reschedule it for another day.

Overweight running – what else is worth remembering?

• Start by walking – don’t run right away. You’re not in the right shape and you’d have enough after a while. Start with leisurely walks. Only then move on to trotting.
• Choose the right path for running – in the beginning, it’s best to avoid concrete and asphalt surfaces. Such terrain puts more strain on your joints and muscles. Start, for example, with forest paths, grass, or track running – this is soft ground. 
• Are you out of breath? – If you are breathless while running then switch to walking. 

No progress without a proper diet! 

Imagine this situation. You are running every two days, going better and better. After training you are tired. You eat what you always eat. After a few weeks, you want to weigh yourself and you find that your weight is stagnant. 

You certainly wouldn’t be happy with such a situation. If you do not want to let this happen, in addition to physical activity, introduce a proper diet into your life. It will make your workouts and weight loss more effective. Watch what you eat and, most importantly, don’t reward yourself after a workout. A donut, hamburger, or hot dog is a bad choice. Diet combined with running is the key to success. 

Running when overweight – how to stay motivated? 

You now know how to start running. Overweight people tend to be in poor shape. After training, they are tired. Some find that it’s no use and stop exercising. That’s why I’m going to tell you how you can get motivated to run. 

• Find a running buddy – it is always better to do something with someone. If you start running with someone you will be motivated to go out and meet that person for the training. Moreover, if you have a crisis, your buddy can motivate you. 
• Install a running app – with the app you will be able to track your progress. Such statistics can also give you the motivation to keep going. 
• Set a goal – this is probably the basis. Set a goal for yourself and aim for it. It can be distance running, running time, or simply reducing your weight. 

How to start running when overweight? You already know it. What’s more, you know that when it comes to overweight running you have to start slow and prepare your body for future training. Don’t rush, run as much as you can and remember to take time to recover!