How to Start Running if You Are Overweight

Overweight? Start Running To Feel Better

How to Start Running if You Are Overweight

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If you are reading these lines, than you probably are the most motivated runner there can be.. The one who asks How to Start Running if You Are Overweight, is the one who has a goal and will achieve it! How do I know that, simple.. read below and get one of the recomended guides to help you start running even if you are overweight!

In March 2011, Kelly Gneiting set a World Record at the LA Marathon. He wasn’t the fastest runner. He was the fattest runner. Gneiting, weighing four hundred pounds, finished the race in nine hours, forty-eight minutes, and fifty-two seconds, or roughly a pace of twenty-two and a half minutes per mile. 

For someone who is overweight, running a marathon may seem like an impossible goal. But running is more than just a physical test. It is about mental toughness. To paraphrase Yogi Berra, “Running is ninety percent mental. The other half is physical.” So, how do you do it? Here are a few tips on how to start running if you are overweight.

Overweight Running Tip #1 Take Small Steps

Running, combined with other healthy actions, can be a great way to lose weight and jump start a healthier lifestyle. A survey conducted for the Journal of the American Medical Association of 1,250 randomly selected male and 1,250 randomly selected female registrants for a ten kilometer race, found that weight loss was associated with running and was greater in respondents who were overweight when they began training.

The survey did not take into account other contributing factors to weight loss such as change in diet, sleeping habits, or water intake. All of these small steps benefit running and weight loss. Some other small steps you can take are to walk or ride a bicycle to run errands which are closer than two miles from your house, to take the stairs instead of the elevator, and to supplement your running with other aerobic activities, such as cycling, swimming, tennis, or roller-blading.

By taking a small step approach with healthy habits, you will find it easier to start running if you are overweight. Use some assistance with diet supplements which can support your efforts in the upcoming weeks. Check the successful highly reviewed ACAI Fat Burn #3 all Pure Diet Pills with Green Tea, Grapefruit, Apple Cider, and more for Weight Loss and fat burner.

Overweight Running Tip #2 Find a Buddy

It is easier to stick to a plan if you have a friend to run with. Whether you find a runner at your local running club, a friend who shares the same goals as you, or a coach who can help you learn how to start running if you are overweight, a running partner is the best way to stay on track. Another benefit is that it is much easier to wake up for those early long runs when someone is waiting for you.

Overweight Running Tip #3 Set a Running Goal

For any new runner, setting a goal is an important step to keeping yourself focused and motivated to run. Make your running goal specific, with a certain distance, time, or date in mind. For example, your goal may be, “I will finish my local 5k race two months from today,” or “In November 2013 I will finish the INGNew York City Marathon.” Once you have a couple of races under your belt, you can update your goals from finishing a certain distance to finishing it at a certain time. Once you’ve reached your goal, enjoy the sense of accomplishment and reward yourself. After that, take some time to evaluate how you reached your goal in order to set a new one for your next run.

You will need a way to track your improvement! Use a low cost fitness watch like the Timex Unisex Digital Fitness Heart Rate Monitor Watch.

Overweight Running Tip #4 Follow a Plan

A good training plan can help you figure out how to start running if you are overweight. Most training plans designed for a beginner runner will start with a few easy runs that either involve running the whole time or a combination of walking and running. All good beginner plans will incorporate plenty of recovery time between hard workouts to get your body acclimated to the new stresses of a workout plan.

Invest a Small Amount as Your Commitment

Whether you are running a 5k or a marathon, and are starting from your couch or a few miles a week, a training plan will guide you through a weekly routine with gradual increases in distance to get you ready for race day.

Get the Hal Higdon’s Marathon Guide – Follow it all the way to the 26.2 mile finish line.

Overweight Running Tip #5 Rest When Needed

Running is a strenuous activity. During each foot strike, you are putting as much as four times your body weight on your joints. If you are not use to the demands of intense physical activity, it’s best to start easy and take plenty of rest. In learning about how to start running if you are overweight, you will find that an injury early in your training is one of the biggest setbacks to reaching your goals.

To avoid injury, make sure that you do not increase the intensity or the duration of your run too quickly. Most coaches agree that each week you should not increase your weekly distance by more than ten percent of the previous week. If you are unsure of how to increase the distance or when to rest, consider working with a coach or following a good training plan for beginner runners. Your physician may also have a good sense of how to start running if you are overweight. 

By taking small steps and setting reasonable goals, you will find that running is a fun yet challenging way to become more active and lead a healthier life. You will learn how to start running if you are overweight by setting your mind to it and following these five steps. JUST DO IT.


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