The most effective suggestions you'll ever hear for overweight runners who’re beginning out!

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If you are struggling to lose weight and are looking for expert running articles for obese beginners, this post is for you! If you're new to the running community, don't be intimidated. Almost everyone can run.

Get started with the exercise

The important things first. Have you spoken to a doctor to determine if you are fit enough to start exercising? Don't let this discourage you. However, individuals who have not exercised in a while should speak to their doctor before jumping into a new regiment.

Next, you should properly equip yourself for exercise. This means everything from clothes you find comfortable to the right running shoes. There are plenty of excellent running gear out there that are likely to keep you happy while exercising. Moisture wicking clothing is magical and fits people of all shapes and sizes.

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You want to make sure you have the right type of shoes for your fit, especially for running! That old pair of cross-trainers isn't what you want when you want to run.

Did you know that there are shoes that are made specifically for heavier runners? With an extra pillow and support, they'll help keep you healthy while stomping on the sidewalk.

Go before you run

You've heard the phrase that you have to run before you can run, haven't you? It is a very real thing. Sure, you can try walking out the door and just running. Or you can choose to try walking first. That could be the smartest move.

Walk briskly and on purpose for 30 minutes. Is that easy or do you find yourself troubled? If it is easy, do it a few more times and then you can start jogging. If it's difficult, stick with it for a couple of weeks. Once brisk walking has become easy, it is time to think about incorporating jogging.

Tip intervals

When you're ready to go jogging, don't feel compelled to do too much at first. When you look at the most famous newbie runner program, Couch To 5K (C25K), you will find that at first you really don't run much.

The basic premise behind C25K is that you start running a lot more than you run. If this sounds crazy to you, it isn't. Trust me.

Tip intervalswhyexpercise.com

For the first week that you add some jogging to the mixture, you may only jog for 1 minute every 8 minutes that you run. On the one hand, you might think that in 30 you would only be jogging 3 or 4 minutes. However, focus on the movement, not how much you run. Progress is important!

Add term

The key to running for beginners is that you add the run time little by little. C25K has a special program that you can follow. If you're not inclined to follow a program, here is our advice.

When you have successfully completed an interval three to four times, you can increase the intensity.

What I mean by that is, if you've successfully done 1-minute jogging with 8-minute walking on three different days, next try 2-minute jogging with 7-minute walking. Some people get to a point where they have problems and they need to find a sweet spot to settle in. What do i mean by that?

Galloway method

Sure, the goal is to be able to run solidly. Law? As you are trying to improve your endurance, you are probably imagining running gracefully and effortlessly for hours. For some runners, however, this just isn't a reality.

Did you know that some runners use the famous Galloway method indefinitely? It's true!

What is the Galloway Method? Here you train and run in running and walking intervals. You never have to try to run an entire racetrack. This is how people actually qualify for the Boston Marathon! For some people, using the run and walk method allows them to actually achieve faster race times than all the way.

If you run you are a runner!

The biggest thing I want to emphasize about running for obese beginners is that running has no "size". If you put one foot in front of the other and walk out the door and move forward, you can consider yourself a runner.

If you're looking for things to motivate you to keep moving, here are some thoughts:

  • Join a running group! Finding people to share in your new passion is a great way to stay motivated. This can be a live group meeting for runs or an online support group.
  • Ask questions! I belong to a lot of online running groups and the questions are endless. They are a great place to get information and feel things.
  • Set a goal! In the groups I am in, we are constantly setting goals. These goals range from running bingo to scavenger hunts to mile challenges. I've reached my first 100 mile month to take part in a Facebook group run challenge.
  • Take a class! You may think classes won't help with running, but you are wrong! You can use a class to cross train. There are also sprint classes on treadmills at local gyms. And everyone knows that weight training helps you become a stronger runner!

Cross training: easy on the joints!

As a newbie to running, don't try to overdo it right away. Since your new running exercise is an impact sport, consider cross-training without impact. There are many thoughts about it.

Swimming or aqua jogging are both cross-training options with no effect. Another thought is weight training. You can do a high repetition, light weight workout if you don't want to build yourself up. This is popular with many runners.

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Other exercises that you should try well are yoga and cycling. Yoga will help you increase your flexibility while giving you mindfulness and relaxation. Cycling can be a great cardiovascular workout without your joints pounding.

Just get started

When you realize that you may be nervous, the only thing stopping you is that you haven't started yet. Just make the decision that you are on your way to becoming a healthier person. While it may be scary, you deserve to be the healthiest version of yourself you could possibly be.

Have no fear. We believe in you!

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