Running welcomes everyone, regardless of their shape or size. People often consider runners tall and thin, but anyone can be a runner.
If you’re classified as overweight by medical standards, the thought of starting to run might be daunting. However, it’s important to remember that there are numerous health benefits for your body and mind when you start running, and you are more than capable of doing it.
There are some extra things to think about to make it easier. If you’re overweight, reduce your chances of getting hurt.
Can People Who Are Overweight Start Running?
Being overweight shouldn’t stop you from running. Ignore any negative voices and doubts. Instead, focus on how to begin running. For those who are severely overweight and dealing with health issues or discomfort, it’s good to start with walking.
This improves your fitness, starts losing weight, and prepares you for running. Just take your time and be patient, progress will come.
Getting Ready to Run When You're Overweight
Talk to Your Doctor
If you’re carrying extra weight, visiting your doctor before you begin running is smart. This way, you can get a thorough check-up.
Talk to your doctor about your plans so they can check your heart, lungs, and blood pressure. They’ll also offer advice on how to handle any existing conditions, injuries, or medications. This helps you stay safe while getting into the running.
Wear the Right Gear
Before you start, gear up properly. Many people think they can start running in old sneakers or gym shoes. Take special running shoes if you’re carrying extra weight.
Old sneakers and non-running athletic shoes don’t provide the support and cushioning needed, which is vital for overweight runners who may be more prone to joint pain.
Visit a local running store where specialists can pick the best shoes. Some overweight runners may prefer shoes with extra cushioning to absorb impact, while others may need more support to prevent the foot arch from collapsing when landing.
Getting the right running clothes is also essential. Performance apparel from moisture-wicking materials keeps you cooler and more comfortable than heavy cotton clothing.
While you can start with whatever gym clothes you have, running-specific clothing can enhance your comfort and reduce chafing. Depending on the weather, you’ll want gear like running shorts, tights, moisture-wicking tops, performance socks, and accessories such as a hat, gloves, and jacket.
Compression gear is advisable for overweight runners, providing extra support. For women, pick up high-quality sportswear. Sports bras make running more comfortable by adequately supporting the breast tissue, reducing bouncing, and preventing future sagging.
Steps to Take When Starting to Run While Overweight
1. Try Mixing Walking and Running
You can run at a fast pace for a short time from the first day. That could be tough mentally and even lead to injury. Since running has a lot of impact, it’s best to progress gradually.
Starting with a walk/run method means alternating between walking and running to slowly build up your fitness. It gives your body time to adjust to the demands of running.
2. Stick to Training Plan
Many people wonder how much they should run and how often when starting to run. A good approach is to follow a beginner’s training plan like the 5k, a 30-day running challenge. These plans provide clear guidance and structure to help you start running safely.
3. Check Your Nutrition
Now that you’re getting into running, fuel your with nutritious foods. Avoid processed snacks like sweets, excessive sugar, and foods with artificial colors and flavors.
If you’re running to lose weight, consider seeking advice from a registered dietitian or sports nutritionist. They can help determine how many calories you need and create a healthy diet.
A good runner’s diet focuses on whole foods like veggies, fruits, lean proteins, legumes, low-fat dairy, seeds, and nuts. Be mindful of portion sizes and how many calories you burn while running compared to your daily needs.
4. Add Strength Exercises
Having more muscle boosts your metabolism and helps you handle the impact of running better, which can prevent injuries.
For overweight runners, a strong core is needed for good running form, and they may be prone to lower back pain. Core exercises strengthen your abs and lower back muscles, helping maintain proper posture and reduce strain on your back while running.
Simple Tips for Overweight Beginners in Running
Prevent Chafing
Starters usually learn about chafing the hard way. Use Body Glide or Vaseline on spots like thighs and underarms to stop chafing before it starts, a simple step that can save you a lot of discomfort.
Run Your Race
Being overweight means your body works harder during running, making it challenging to breathe at times. It’s okay! Slow down or walk if you need to. Focus on how you feel rather than trying to hit a specific speed.
Don’t get caught up in comparing your progress with others. Celebrate your achievements and progress at your own pace. Running is your race, not a competition with anyone else.
Track Your Running
Use a running app or a training log to monitor your progress. Spot when you need a rest day and give you a rewarding overview of how far you’ve come.
