How To Start Running When Overweight

Cross Training Shoes/ December 24, 2020/ General/ 0 comments

One of the great things about running is that it’s cheap and anyone can do it. It’s also a great way to burn some serious calories.

Unlike what Nike, Adidas, and what the media advertise most of the time, runners come in all shapes and sizes so forget the lean fit likes of Mo Farrah and Alyson Felix, running is for everyone.

For anyone overweight and looking for ways to get into shape, running is a great way to achieve this and this post will share with you how to start running when overweight and succeed.

To get started in running, all you need are a good pair of running shoes and you`re ready to go. But what about overweight people, how can you get started running while overweight?

You can not sit around waiting for the weight to reduce before you hit the pavement.

Not everyone can be Eliud Kipchoge, but anyone can get out there and start running.

If you are overweight and are considering getting into running for weight loss or just to improve your physical fitness here are six tips that will help you get going!

How To Start Running While Overweight

First things first, there is no one rule that fixes it all, but it`s advisable to find what works FOR YOU. But having said that, there are some standard practices and beginner running tips that apply to all runners who`re running for fun.

Sound advice anyone looking for tips on how to start running as a beginner will find useful.

Preparation Before You Start Running

Start Small

When you’re just getting started, too much too soon may lead to injury. So the best way to start will be to start by walking on a treadmill(don`t have a treadmill? You can walk outside).

The goal is to get your body ready for physical activity as you continue to build up distance and pace.

Picking it up

Once you`re ready(you`ll know when you are so I really can’t quote a specific time)start running comfortable distances, it’s ok to walk/run.

The more you do, the more you`ll be comfortable going further and further. Just don’t overdo it that you lose interest, remember you`re doing this for YOU, you`re not training for some sprint or marathon.

how to start running

Hydrate Before And During Runs

I cannot stress this enough. This is especially true in the summer months, drink, at the very least, your recommended daily amount of water (roughly 3 liters for men and 2.2 liters for women).

Nothing will kill your motivation like not being adequately hydrated.

It`s a shame to stop your runs and goal of losing some weight because you`re dehydrated.

Find The Right Running Shoes
Go to your local athletic shoe store and have them evaluate the way you run and recommend shoes tailored to your run style.

It will make all the difference when trying to get into running. You can check this earlier post on different kinds of running shoes for different runners. Find what`s best for YOUR feet.

As said at the beginning of this post, running is cheap, unlike other sports like golf or tennis where you need different sports gear, you only need good pair of shoes to start running so don`t scrimp on your footwear.

A good pair of running shoes should cost about $100-$150 but that`s the only investment you need to make. Check Adidas Men’s Ultraboost 20 Running Sneaker, a sturdy pair with more bounce and comfort.

Start Running At A Comfortable PaceRunning is one of the best ways to lose weight. Get the best tips to maximize your results. A guide to running for overweight people and beginner runners.
When first starting to run at any weight it is good to start slow and steady, especially when you’re overweight.

Focus on your breathing and try to run longer not faster. After you have some experience running, you can work on improving your speed.

In the beginning, you might not run three blocks without getting out of breath, but as you continue running, you`ll be able to cover longer distances.

Stop When There’s Pain or Injury 
Running puts a lot of strain on the knees and ankles and the more you weight the harder it’s going to be.

If you are in pain do not try to push past it. Your body can only handle so much at a time.

Running while in pain can lead to long term injury and could end your desire to run altogether.

That`s why you see even professional runners not participating in a race citing injury but you`ll still see them out and about, it`s a question of taking time out to let a minor sports injury correct itself.

Remember you didn’t get overweight overnight and you surely won’t become an athlete overnight either.

Mix In Alternatives when You Start Running


When starting out, make out a realistic run schedule that you can adhere to. I`ve known that when most look for ways on how to start running when overweight they believe they only have to stick to running.

Try not to run more than 2-3 times a week, and on the days that you don’t run, try to do cardio that is a lower impact on your knees and ankles (i.e. elliptical, bicycle, row machine, etc…).

Check this Magnetic Rowing Machine Rower w/ LCD monitor that`s suitable for home use it`s affordable and with over four thousand positive reviews, you can`t go wrong.

Be Consistent with Your Runs
Once you have a schedule worked out, do your best to stick to it. The beauty of doing anything physical is that after a while your body will find the most efficient way of doing it and it will get easier.

But, if you take time off especially long breaks between runs, it will take longer as it will be like starting over all over again.

Conclusion On Starting To Run While Overweight

Make it fun, you`re not running for a medal(especially not in the beginning)go at your pace.

  • Don`t expect the weight to fall off overnight.
  • Use good pairs of running shoes.
  • Find someone to run with you for moral support.
  • It gets easier as you keep running.
  • Stick to road running/pavement running in the beginning as trail runs taxes your knees more so not suitable if you`re just getting started.

I`d keep a diary just to be sure of the improvements, time, distance, and weight-wise to get that push on the days when you don`t feel like going for a run, and believe me, there will be many such days.

Do you have any tips on how to start running when overweight and lose weight without it being too punishing? do you feel I missed something? I`d like to hear from you, leave me a message below.

Sources: Hydration for optimum athletic performance

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