Are you fat or obese? Do you want to find the answer 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
Running is certainly the ideal physical activity for losing weight. Running and eating a healthy diet is the perfect weapon to fight obesity and give a change to your lifestyle.
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.
Running or walking with obesity makes you consume more calories than if you were thin: Obese runners have to move more weight, this means more effort for the muscles and therefore a higher caloric intake.
It has been proved that obese people consume 52 Kcal/Km when they walk, while thin ones consume 41 Kcal/Km and when they run, obese people consume 72 Kcal/Km and thin ones 57 Kcal/Km.
When you begin your purpose of running regularly, you should take weight loss as your primary goal.
At first, your calorie intake per kilometer will be higher, but as you lose weight, your calorie intake will also be reduced.
On the other hand, the risk of injury will be considerably lower, allowing you to increase distance and intensity.
Initially, it is preferable to run slowly to avoid injury, but with continued weight loss. Once we reach our goal, we will be able to run faster and increase our mileage.
Don’t increase your weekly mileage more than 5-10%
Thin people who start running can increase their weekly mileage by 10%. However, for obese people the risk of injury is higher, so the progression should be slower and not increase the weekly mileage more than 5-10% from the previous week.
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.
Running continuously with obesity can be especially hard. If you want to run in spite of your obesity, we suggest alternating running with walking or running with jogging.
It has been proven that running at high intensity and alternating it with gentle jogging or walking consumes more oxygen (VO2 Max), more calories and adapts the body better to physical exercise, than running at low intensity during the same period of time.
Scientific studies show that intermittent high-intensity running is more effective for weight loss than continuous running, without increasing the risk of injury. One exception is that it has been proven that individuals over the age of 70 who begin a weight loss program by running at high intensity or by jogging or walking are more likely to be injured than if they were running continuously. So if you are under 70, we recommend that you alternate running with walking or jogging in your fight against obesity.
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.
What difficulties does running pose for my obese condition?
It is clear that running is one of the most recommended methods if we want to lose weight, however, nobody tells us how to start in this sport for those of us who have a few extra kilos.
Obesity poses a series of difficulties that are not present in thin runners.
First of all, you must be aware that you must be able to walk 30 minutes naturally, either on the flat or uphill, or walk almost at running speed without pain or discomfort.
When a person with obesity starts running, he or she immediately feels discomfort and pain in the lower back, hips, knees and ankles.
This could eventually lead to osteoarthritis in the load-bearing joints, not only because of the impact that running generates on these joints, but also because obesity generates a “pro-inflammatory” environment in the body that predisposes to injury.
If, as soon as he starts running, the obese person who decides to move feels pain and discomfort, the ailments will irremediably generate an aversion to physical activity from which it will be difficult to get out.
What if running with extra pounds hurts?
It’s normal that you get sores (we tell you how to prevent and treat them) when you go from being sedentary to running with some regularity, when you increase your weekly mileage or when you increase the intensity of your training.
The key to success in not giving up the purpose of losing weight by running is to avoid injury and pain (the key to success: being brave).
Injury and pain is the main reason for giving up physical activity. It is preferable to advance very slowly without injury or pain, in order to maintain our purpose, than to try to advance very quickly and have an injury force us to abandon the practice.
We give you some advice so that you know what to do if you have pain and so that you know when the pain stops being normal:
- If you have pain when you run or pain increases when you run or walk, stop training or reduce the intensity of the session.
- If the joint pain lasts for more than 24 hours after the end of the training session, take it as a warning sign: your joints have not yet recovered from the previous session, they need to rest a little more. At first you will find that you will not be able to run for 2 days in a row, that’s okay, with time you will be able to do it.
- The pain should not cause you to limp or get worse with exercise, if this happens to you, stop training until the limp disappears.