Are you fat or obese? Do you want to find the answe to this question: How To Start Running When Overweight or Obese?
Here we are going to show you the best tips to start running when you are overweight or obese.
Running For Fat Or Obese People, 7 Tips On How To Start Running
If you’re overweight, you may find yourself with a lot of questions when it comes to running.
Here we will give you the best tips to start in a healthy and safe way:
Go See Your Physician
If you have never been physically active you should get a physical to make sure you have no health risks that would prevent you from running.
If you have been active and have just never thought you could run, you should be ok, but please visit a doctor anyway.
Positive Mental Attitude is key
Also known as PMA is going to be the key to success above all else.
There are going to be days you don’t want to exercise, but you need to get up and do it.
Some days will make you tired and some days you will feel slow. We have all been through this, it gets better.
It is not easy, but the accomplishment is worth it.
Start walking- inside, outside, in water, on a treadmill.
It makes no difference, just get your body used to run and train.
Work up to continuous forward motion for 30 minutes.
If you can go for an hour go for it. Try to move faster.
Get Geared Up
One important thing to that can make or break you experience is proper clothing.
As you begin walking wearing just about anything will do; however, once we start running you will discover a new level of sweating.
In order to remain comfortable you want to begin thinking about synthetic material.
These will pull sweat away from your body; it’s called wicking.
They are also light and this will help in the long run AND make you feel good.
Different people may have different needs; it will be up to you to determine what combination of wicking socks, shorts, underwear, and shirts you want to wear.
At a minimum we suggest a non-cotton shirt to begin with.
For larger people we also suggest a compression shirt, to help you stop the chest and stomach bounce.
Along the same lines, women need a properly fitted sports bra.
Go to a sports store if you need help with this.
Also consider researching the topic of layering so you can get the proper combination of clothing for your climate.
Time for Your First Steps
Start of your running program by running for 30 seconds and walking for 2 minutes.
This walk is called an active rest. Repeat for 30 minutes.
Try this twice a week and once comfortable increase to 3.
Once you are comfortable increase to 1 minute of running and a 2 minute rest. Repeat for 30 minutes.
A few weeks later, try to increase to 2 minutes running with 1 minute rest. Repeat for 30/45 minutes.
Remember, running will be slow at first, more like a jog. Speed will come in time.
Many people who run, even some marathoners started out with similar programs.
Some even started with whatever footwear they had. Once you start logging miles, shoes not designed for this punishment will deteriorate.
As soon as possible, get a quality pair of running shoes.
It is unbelievable the difference the right pair of shoes, insoles, or orthotics can make.
Take a Break
Rest is very important for growth. Do not pile workout over workout, your body needs time to heal.
In fact you need to get rest in order to become better.
You may decide to rest by cross training. This may include cycling, swimming, rowing, weight training, or the elliptical machine.
Cross training is a good way to improve, but log at least 1 zero day a week where you simply rest.
As you start out you will need 2 or possibly 3 zero days. Injuries will cause setbacks.
Remember to make sure you are getting balanced meals because your body will need the nutrients.
Choose healthy foods. A lot of fruits, vegetables and grains.
Once you are consistently running you may need to take steps to keep it interesting.
You will not be successful if it becomes boring and more work than fun.
There are many things you can do to make this more interesting.
For instance, if you have not been running with music- try it, change your course from day to day and explore, try running trails, join a running club, set distance or speed goals and research training plans, take trips to local attractions just to run (like parks and nature preserves), or sign up for a race.
Also, consider keeping a training log. Do more than log your times and mile, but remember to write down how you feel.
You will be able to look back and enjoy your improvements.