Before getting on the fitness path I’m on today, my health was a complete mess. I didn’t exercise. I was stressed out all the time (I still am at times), and I ate anything and everything I could get my hands on.
My turning point was my second year in college when I stepped on the scale and saw the number 200. 200 pounds. For a 6’1” man, that’s at least 40 pounds over the norm.
I knew right then that I needed to make a change, so I committed myself to an intense running program and a complete diet makeover. Fast forward a few months and I had attained my goal weight. What a relief!
Nowadays I’m in the best shape of my life. I run regularly, lift weights, and I’m a Keto evangelist. I can go on and on.
Still, for the record, I need to clearly state that my fitness journey wasn’t a smooth ride. It was full of ups and downs. That’s a part of the process, isn’t it?
That’s why today I wanted to discuss with you some of the things to do and measures to take when you’re taking up running as an overweight person.
I hope you find these tips helpful and practical, but if not, feel free to shoot me an email, and we can discuss other options.
1. Get Checked
Running is the most convenient of all sports. It works for just about everybody—and “every body.”
But here’s a little caveat. The sport is also high impact and will put extra stress on your muscles, joints, ligaments, and heart. Too much of it can lead to trouble—and you don’t want that. So before you start a running program—if you haven’t already—make sure that you’re healthy enough for the sport. This is especially true if you’re really out of shape and haven’t exercised for a while
Consult your doctor and ask key questions about modifications or limitations that may apply to you. It’s never a bad idea to err on the side of caution. Otherwise, you could suffer dire consequences.
2. Get the Right Equipment
Once you get your doctor’s approval, get properly equipped. The right gear will not only make your training more comfortable, but also more enjoyable and efficient.
Here’s the good news. Although it’s a bit harder for overweight runners (60 pounds overweight or more) to find suitable running clothes, most brand name companies make running apparel, especially for larger bodies. You can find a retailer in your area or shop online at stores like AbigAttitude.Com. Many retailers offer free shipping if your order is $50 or more.
Just make sure to double check the sizing charts for every retailer until you’re used to a given brand. Doing so can save you a lot of headaches upfront.
You should also head to the nearest sporting goods or specialty store to pick up a pair of high-quality running shoes. Be ready to answer all sorts of questions about your training, then test out several brands.
To err on the side of caution, go for shoes with extra support and cushioning. These work very well for overweight folks. You should also go a half-size up from your casual shoes, as feet tend to swell when you exercise.
3. Fight the Chafe
Chafing —skin-to-skin or skin-to-clothing rubbing — is a troublesome issue for everyone who works out, but it can be especially niggling for members of the “Chub Club.”
The mix of sweat, humidity, movement, and clothing can leave your skin irritated, raw, and in pain, but that shouldn’t stop you from exercising altogether.
To prevent chafing while running, apply petroleum jelly or Body Glide on sensitive, chafe-prone areas. These include your upper arms, your chest, around your sports bra, your inner thighs, or anywhere else you’re prone to painful rubbing. To make the most of it, be sure to apply it just as you would with a deodorant.
4. Start Slowly
So how do you actually take up running without risking injury or burnout?
If I were to boil injury-free training down into a single principle, it would be to start slow. In fact, as an overweight beginner, forget about running in the first few weeks (or even months).
Instead, start by walking. By doing so, you’ll avoid overtraining, which is the too much/too soon mistake that beginner trainees commonly make.
Walking has a lot to offer. For starters, it’s a low-impact exercise you can do without worrying about getting injured. Walking requires no special equipment, improves your strength and conditioning, and builds your exercise habit. I could go on and on, but you get the picture.
Start by walking for 20 to 30 minutes a day. After a week, increase your time to 40 minutes. Keep adding more intensity and length to your walks as you get more comfortable.
Once you can walk for at least an hour with no trouble, then and only then add running to your training. Here’s the beginning runner’s guide you need.
Serious About Taking Up Running?
Then you should check out my Runners Blueprint System. My system was specially designed for beginners who either want to start running or take their training to the next level, but have little clue on how to do it.
And don’t worry, my ebook is written in a conversational, jargon-free, style. All you need to do is download it, follow the simple instructions, then start seeing results ASAP.
Here’s what it includes :
- How to quickly and easily get started running (it’s indeed is easier than you’d think!)
- How fast (or slow) should you go on your first sessions
- The exact 13 questions you need to answer before you a buy a running shoe
- The seven most common running injuries….how to deal with them before they progress into major ones!
- The quick standing stretching routine that keeps you flexible even if you’re busy as hell
- The 10-minute warm-up you must do before any session to get the most of your training
- And much, much more.
Click HERE to get The Runners Blueprint System today!
5. Listen to Your Body
As you can tell, I’m a big fan of running, but it’s just as important to listen to your body when exercising. Ignoring your body’s signals will do nothing but get you hurt, and you don’t want that.
Pay attention to signs that you’re overdoing it. Some of these red flags include:
- Severe pain
- Chest pain
Stop exercising if you’re experiencing any of these symptoms. Seek medical attention if you’re having more than one. It could be a sign that you’re in danger.
Remember: Listening to one’s body takes practice. It’s going to take some trial and error to get good at it, but it’s worth the trouble. Once you learn to understand and accept your body’s limits, you’ll be on your way to achieving success. That’s how, in the end, you’ll get fit without getting hurt.
New to Running? Start Here…
If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!
Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?
Click HERE to check out my Runners Blueprint System today!
Don’t miss out! My awesome running plan is just one click away.