Running While Overweight

Overweight people are less likely to stick with most training programs due to their inability to keep up during the early stages of the training. This is a fact. However following the right training strategies can help any overweight person to keep exercising without increasing the risk of injury or losing the enthusiasm for the training.

Running may not be the best option for obese people who want to get into a better shape without risking injury, since its high impact nature. Even a normal weight person will have 3 times their body weight impacting their ankles and knees simply WALKING down a flight of stairs. Now there are some strategies that can minimize running pain and help create stamina.

If you are an overweight person who wants to start a running program, here are few tricks that can help:

Make the Decision

Most overweight people don’t run just because they believe they can’t and shouldn’t. Still, if you want to run, you need to make the decision now, not later. Now it’s time to take some responsibility for your past actions and make the right choice. The best way to do this is by setting running goals. Grab a piece of paper and jot down what’s on your mind and heart.

Take it Slowly

Setting goals without taking action is a waste of time and energy, but you need to go slow. And a good way to take it slow is by forming the right training strategy.

If you are totally out of shape, then your body won’t be able to withstand the activity of running. Therefore, walking is in order. Yes, walking! The best training options for beginner runners is to apply the walk-run-walk method: you run straight for one minute, then take it down a notch and walk for the next minute and then run. And repeat. And as you get more comfortable, you can make the running intervals longer and shorten up the walking segments, until you can run straight for 30 minutes without grasping for a breath on each step.

Thirty minutes is the Golden Number. It's after that number when you begin burning fat. Every runner who is interested in getting into shape and not training for a race should be aware of this number. Running for a minimum of 30 minutes every day will go a long way, coupled with a good diet, to slimming you down.

Also one way you can keep it slow is the conversational test. If you can’t keep a conversation while running without much huffing and puffing, then you may be doing too much and need to slow down a bit. Even if you're running alone, don't be afraid to talk to yourself for a few minutes in order to test your pace. It will help you in the end. And, as runner, you're already crazy, so a little talking to yourself won't shock anyone.

Consistency is Key

Going for a run every now and then is not enough. Truth be told it will only add to the frustration and anger you may have started with in the first place. Furthermore, evidence shows less consistency leads to a great chance of injury. Consequently, achieving consistency with your running program should be a major part of your running program success. You need 21 days to create a habit. If you need help on this, please see my earlier entries on consistency.

Keeping these clues in mind will assist you in becoming a leaner stronger runner.


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