When you are overweight and starting a running program for the first time, there are a few special considerations that must be made in order to stay on target with your goals while remaining injury-free. Listed here are tips for heavy people who are starting to run for fitness.
Wear Proper Shoes
Getting fitted for proper running shoes is of utmost importance for all
runners. The right shoes for your body
and footstrike will prevent injury and decrease the amount of stress placed on
vulnerable joints such as knees and ankles.
Any running store will be able to help you find the proper shoe for your
individual needs.
Run/Walk
When starting a running program, don’t be afraid to walk. In fact, the best way to stick with an
exercise program is to start off slowly.
Instead of aiming to run 10 minutes on your first day, instead plan to
alternate running for 1 minute and walking for 2.
Follow the 10% Rule
As a heavy person you may be more susceptible to injury due to increased
stress on joints. Follow the 10% rule by
only increasing the amount of time you spend running by 10% each week.
Running is more than
Weight Loss
Bear in mind that your journey as a runner is more than just weight
loss. Focus on the additional benefits
that running provides, such as improved cardiovascular health, better
circulation, and improved self esteem.
Focusing solely on weight loss can make this calorie-torching activity
feel like a chore, leaving you with less motivation to participate.
Pay Attention to
Effort
A common mistake that first-time runners make is to start their runs too
quickly. As a heavier person, you may
already be predisposed to health conditions, such as heart attack and stroke,
which can make intense exercise dangerous.
In running, you don’t have a follow a “no pain, no gain” attitude. If you feel the effort is extreme or your
breathing is out of control, slow down or take a walk break. Regularly monitoring your pulse to make sure
you do not reach maximum heart rate is also advisable. You can determine your maximum heart rate here.
No Imposter Syndrome
Just because you might not have the body type of a typical athlete does not mean you can’t call yourself a runner. Among the top concerns of overweight runners is feeling as though they “don’t belong” on the trails and running paths. If you can run a single step, you deserve to call yourself a runner.
Starting to run as a heavy individual can be a transformative and rewarding experience, promoting both physical and mental well-being. With careful planning, gradual progression, and a focus on overall health, individuals of all sizes can enjoy the many benefits that running has to offer. Remember to consult with healthcare professionals, invest in proper gear, and listen to your body throughout your running journey.
In addition to all of our running inspired articles we also have an excellent eBook (PDF) format for download available. Here is the link to our running eBook that is chock full of helpful running information for beginners. Enjoy!