How to start running when you’re fat

Becoming a runner happens in mind. And just because you may not look like a gazelle when you’re out there following your distance does not mean you’re not a runner.

Running will build your fitness, endurance and increase weight loss if that’s your goal.

Keep a few things in mind to reduce the risk of injury. We have compiled the most important exercise and nutrition tips for you below.

Take it easy

If you are a beginner, your muscles, tendons, and joints are challenged in a new way. The heavier you are, the more significant strain on your body. Therefore, it is essential to start slowly and be patient with yourself to avoid signs of overtraining.

Since the impact force when running is two to three times as high as walking, it is healthier to start building endurance by walking first. Start with 15 minutes (about three times a week) and increase the first 2-3 weeks. Then, you can gradually increase to a combination of walking and jogging (example: 1 min run + 1 min walk, repeat 3-5 times). Increase to 2 minutes of running or do more repetitions. Do not forget to stretch after running/walking.

Focus on running with low to moderate intensity

When starting cardio, focus on simple runs (intensity level less than 75%) and runs with moderate intensity (75-80% intensity). A slower pace reduces the load force and thus the load on tendons, muscles, and joints. You are in the proper range if you can continue a conversation while running. If you are running to lose weight, easy running is an effective way to reach your goal, boosting your metabolism.

Running on soft surfaces can ease the impact on your joints. The flatter the surface, the better. A smooth surface allows you to run with a more relaxed and even step. Run with short steps and avoid overstretching your legs.

Start with comfortable gear

The right running shoes are essential for your comfort and safety. Choose shoes with good cushioning to absorb shocks. Talk to a professional and try a shoe for a test run. Proper clothing is also essential; If you sweat lightly, choose breathable material to keep you comfortable while running.

Increase length and intensity gradually

Have a slow and gradual increase in how far you run and what intensity you are overweight. Let your body get used to a load of exercising. When the body feels good during and after the runs, you can gradually increase the volume. The ideal training schedule for building a solid base is three times a week for about 30 minutes. Do not increase the intensity of your runs until you can efficiently run 30 minutes. At this point, you can begin to introduce slower and faster periods during the run.

Diet tips for running when you are overweight

Proper nutrition is essential to ensure that your workouts are successful and that your body has stable energy stores.

Before the run

Do not start the run on an empty stomach or when you are hungry. Take a small snack 30 to 60 minutes before the run to give you energy. A banana is a good snack in advance. Avoid foods high in fiber (e.g., legumes, whole grains). Although these foods are an essential part of your diet, please do not eat them before a workout. It can be challenging to digest and can cause discomfort when running. Foods high in fat can also cause cramps.

Drink a glass of water, but do not drink too much.

After the run

Have you just completed a run? Great, you should be proud of yourself! Eat a snack within an hour after exercise (consists mainly of carbohydrates and proteins) to replenish glycogen stores for quicker recovery. Have a larger meal only if you run more than an hour or the last meal was a long time ago.

Snack ideas after the run:

  • Plain yogurt with fresh fruit and a small handful of nuts
  • Omelet with vegetables and a slice of wholemeal bread
  • Smoothie with berries, soy milk, and a spoonful of nut butter or flax/chia seeds
  • Oatmeal with a splash of milk/soy milk, fresh fruit, and a small handful of nuts or peanut butter

To avoid overeating after a run:

  • Eat regular, balanced meals (protein for every meal, enough fiber, healthy fats)
  • Do not skip meals to cut calories (less is not always more)
  • Drink plenty of water

Related articles:

How many calories does running burn in an hour

Food to increase stamina for running


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