Instead, set realistic goals, then lay out the steps you need to take to achieve them. Apply the following strategies to make sure that your running sweat wasn’t for vain: The reason number one for gaining weight when running is to eating too much. If you really hate exercise and not looking to change your opinion any time soon, then you should not risk reading further. Start your session with a 10-minute brisk walk to get your heart rate up and blood flowing to the working muscles. ‘When you run at a slow pace, you tend to “plod” and “pound” the ground more as it produces a greater “up and down” motion. Instead of looking at it as an opportunity to challenge myself and improve, I ran in the opposite direction. Repeat 3 times. Many people out there have the idea that running is a slim people’s exercise, but this certainly isn’t the case. ‘This is the foundation of any athlete, or beginner to exercise. Repeat 6 times. If it’s too much for you, simply call the day off. Friday—Run 20 minutes at an easy and slow pace. Walk three minutes. Running does burn a lot of calories, but, as I already mentioned, it doesn’t guarantee weight loss without a good diet. ‘But, if you want to be a runner, then, ultimately, you have to run at some point. ‘I would always advise people to take it slow and gradual from the outset to help avoid the risk of injury. Yes, You Can: 30 Beginners Tips For New Runners, 14 Running for Beginners Tips for Your First Mile, 5 Ways to Prevent Injury Running, From a Pro, Your Guide To Make Running One Mile Really Easy. Repeat 8 times. The following is my recommended plan to slowly and safely incorporate impact, whilst building up fitness levels over a 6-12 week period.’. Monday—Run five minutes. Lace up and say hello to a healthier, new you. Here are 27 ways to keep up your weight loss motivation and 23 Instagram accounts to follow for instant fitness motivation. Monday—Run 10 minutes. After all, all good things happen when you step outside of your comfort zone. Google how to start running and you’ll be met with endless running plan options, but how appropriate are they if you’re wanting to start running when you're carrying excess body fat? First things first, let’s address some of the most common questions I get asked by my friends and online about starting a running plan for the overweight. Once you are fairly comfortable with walking at a fast pace, without feeling like you are going to die or throw up, then you can slowly start running. Repeat for the left leg. The following 8-week plan will have you follow a jog/walk training method. If you’re not into running, but wish you didn’t, then read on. Walk one minute. Of course, we all have days when we can’t be bothered, or those weeks where you are crazy busy and barely have time to go to the toilet, but we also have those months where we let things slip completely for no reason and look back regretfully.’. Work out one day on a treadmill, one day on a cross trainer and one day on a treadmill. But, there are a couple of additional pointers to take heed of, if you do fall into the first of those two categories: ‘It’s far better to run faster for shorter periods of time, rather than slower over a longer distance,’ says Fatica. You can place your hands on a chair in front of you for support. There's a temptation to pull on any old old t-shirt, leggings and trainers you've had for a while but wearing the wrong kit - that's either not designed for pavement pounding or perhaps, the wrong size - can increase the discomfort of y0u first run or rub against the skin causing chafe. Walk two minutes. Because there’s nothing more demotivating than that. It might seem like the simplest exercise in the world, but to become a runner you’ll need to walk first. Walk two minutes. Friday—Run 10 minutes. I’ve already provided you below with the exact overweight runner plan you need to get started. We earn a commission for products purchased through some links in this article. Try our post-run stretch routine. But when you’re overweight or obese and want to know how to start running, it’s often a completely new ballgame all together. Hold the stretch for approximately two minutes each side. Always check with your doctor before beginning a new exercise regimen. It involves seeing an image of yourself in your own mind’s eye as the type of a runner (and person) you want to become. Schedule your runs the same way you schedule an important work meeting or a vital doctor’s appointment. Next, jog for 20 to 30 seconds, then walk for 30 seconds to one full minute. My awesome running plan is just one click away. It’s always better to be safe than sorry. Repeat 4 times. amzn_assoc_marketplace = "amazon"; Remember that you carry more weight than others, so do things at your own speed. Repeat 5 times. amzn_assoc_search_bar = "true"; Work out two days on a cross trainer and one day on a treadmill. ‘Technique is related to skills that need to be developed overtime. Walk one minute. Rest days – they’re as important to your training programme as any they are to more experienced runners. Make sure to consume just enough amount of complex carbs, lean protein, and healthy sources of fat. Repeat 4 times. In fact, a common question I get a lot from my reader is an explanation for the sudden weight gain after taking up running. No doubt you’ll draw a lot of attention when you’re a fat runner, and some of it might not be positive. Motivation Do it For Yourself. Walk three minutes. Over the course of the upcoming weeks, you’ll gently shift the balance until you’re running more than you walk and past the point where you should be able to run for 20 to 30 minutes at an easy and slow pace. You may be able to find more information about this and similar content at piano.io, 104 Year Old Ruth Walks a Marathon for Charity, Running for Weight Loss? You’ll be sweating, your heart rate will increase, and you’ll find it hard at times to keep at it. It’s understandable to want to start out strong and set huge goals immediately. Repeat 5 times. Don't also forget about Parkrun. Replay this picture over and over in your mind. *Disclosure: This post may contain affiliate links that at no additional cost to you. Work out all three days on the treadmill. Repeat 6 times. Walk one minute. Set Realistic Goals. And don't forget that there are plenty of women who are on the same journey. Don’t miss out! Fatica sets it out. ‘You don’t need to be a good runner to run, you just have to give it a go,’ says Creffield. Remember, you’re not competing with anybody other than yourself. Don’t let the mind games and name-calling interfere with the process, and please, don’t let anyone, but you dictate how you should be living your life. Again, two minutes each leg. Find out how to run correctly. amzn_assoc_placement = "adunit0"; And, of course, running is a great form of exercise; this is why today we are discussing how to start running when overweight. Walk three minutes. 'You don't need to be a good runner to run, you just need to give it a go', ‘Running when you’re overweight can prove difficult to begin with,’ says Michael Fatica, lead consultant osteopath at The Mayfair Clinic, London. Whatever you end up doing, make it a rule to gradually increase the time you spend running while taking less and less time for recovery. With your stretches, spend about four minutes on each region, for a total of 16 minutes per leg.’. • Stand with one heel off a step - perhaps the last step at the foot of your staircase - and hold for approximately two minutes on each leg. Friday—Run five minutes. By four weeks in, you should be able to walk five to six times a week, each session lasting 50 to 60 minutes. Now you know how to start running when you’re overweight, it’s time to keep that motivation flying sky high. First of all, I don’t know you and I have no idea what you’re dealing with nor how much overweight you are. I hate to break it to you but if your running technique isn’t dialed in from the get-go, you’ll definitely increase your chance of injury, especially when you’re an overweight beginner. For more structure, give this 30-day running challenge a try. A low impact walking high knee drill is a great way to challenge and improve your balance and coordination.’. Bird also recommends focusing on static technical drills, to promote correct technique from the off. Go to the nearest specialty running store, where trained staff will examine your foot type and your running gait. 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