Running Advice for Overweight Runners

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Published: March 7, 2021

Suppose you are planning to start running, good for you. Running, as a cardio exercise, is beneficial in so many ways. If you plan to lose some weight in the process, running will help you release that built-up stress and make you feel physically fit. But, ultimately, if your primary goal is weight loss, running is one of the best choices you can make. Even though it is beneficial, it can be uncomfortable and even painful to run if you are overweight. Thus, it is essential to get some running advice for overweight runners to overcome some dilemmas you may have.

Is running a good exercise for overweight people?

Running is suitable for people. Consequently, running is good for people who are overweight, as well. But, as with other physical exercises, you must be mindful of your body and possible constraints you may have. It is best to visit a physician before you enlist running in your daily routine. Contacting a personal trainer Dubai – based is also a good option, as a PT will be able to assess your condition and assist you in reaching your goal. A personal trainer will also be able to give you specific running advice for overweight runners. Running is an excellent exercise because it is virtually free. Also, you usually run while enjoying the outdoors, which is a great plus. You can do it anytime and anywhere. Schedule your running sessions when it best suits you. It will be hard and even uncomfortable when you start running, but it will become addictive over time.

What do you need to start running?

Running is especially appealing to a lot of people because it is essentially free. Nevertheless, if you want running to be your primarily fat loss workout, you should invest in the right equipment. When you are overweight, it may happen that your joints hurt when running. Also, you may feel discomfort in your workout clothes. That is why you should do some research and find running shoes that best fit your needs. These sneakers will become your number one ally toward reaching your goal. You should feel comfortable wearing them. As for running clothes, you can always opt for your old leggings and a t-shirt. Of course, that is a good option, but if you have the budget think about upgrading to some actual plus-size gear. It will reduce the level of discomfort you might feel on your first few runs.

woman tiening her shoelaces
Invest in some comfortable running shoes as this is the only piece of equipment you will need

Do you need a particular workout plan to start running?

You don’t need to be an expert to start running. If you have a budget, you can book a session with a personal trainer and discuss a specific running plan. Your plan will essentially consist of the routines you should follow to optimize your exercise and reach your goals efficiently. One important thing is to start every run with a warm-up. Trainers can never stress enough the importance of a proper warm-up. If you are overweight, a simple warm-up session will reduce the chances of injury. Also, for the first few weeks, you should opt for walking rather than running. That will help you transition smoothly into running in a few weeks. If it takes longer than few weeks for you to ease into at least 40-minute walks, do not worry. The best thing about running is that you are free to do everything at your own pace. 

woman tieing shoelaces on her running shoes
Do not forget to warm up before you start jogging as this will reduce chances for running injuries

What happens when you start running?

When you successfully transition from having long walks to actual running sessions, you will officially become a runner. If you turn to experts for running tips for overweight runners, you will probably hear the following:

  • Do a quick warm-up session
  • Start with a short 5 to 10 minutes’ walk to get you pumping 
  • Follow with a minute of slow jogging and a minute or two of walking
  • Repeat this routine for 20 or 30 minutes
  • When you are comfortable, increase your jogging time by 30 seconds each

Over time you will be able to have a straight 20 or 30 minutes run, which is a good goal to reach. Do not get overwhelmed or discouraged if you cannot add time to your jogs as you would like to. Listen to your body and let your muscles get used to the new standard.

What other running advice for overweight runners can we think of?

Besides taking your time or reaching to an expert for assistance, there are a couple of things you should take note of. Expect some pain and discomfort in your muscles. It is perfectly normal, and you will not be able to avoid it. Make sure the sour pain you feel in your strengths gives you a new drive to continue exercising. Do not lose interest or postpone your next running session just because of sourness. See it as evidence that you are doing something right and dwell on that on your next jog. Nevertheless, if you have some other symptoms like nausea or vomiting or your muscle pain is too intense, it is better to stop and get advice from a doctor. Get plenty of rest and follow your plan.

woman jogging in the park
Running is a great excercise because you can enjoy the outdoors and breathe fresh air

Now you are a runner, but what occurs when you lack motivation?

You can lose motivation at any time for any reason. To keep going, you might need support from your friends and family. But, it is best if you turn to yourself for reassurance. Take care of your body and your mind, try to eat healthily, and stay positive. Don’t compare yourself to others. Instead, visualize yourself in a few weeks or a few months and try to become that person. Treat yourself with some new gear, perhaps a running watch or a nice massage. Give yourself a break and enjoy. 


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