One of running’s best running Tips qualities is that it is a “come one, come to all” sport. Contrary to popular belief, runners come in a variety of shapes, sizes, and types. They are not all tall, lanky, sinewy athletes. If you’re clinically classified as overweight, starting to run can be scary. However, there are many amazing physical and emotional health benefits to committing to starting your first run. Yes, you can do it as well.
Running Tips can be difficult for anyone who wants to start, but there are steps you can do to make it simpler, lower your risk of injury, and help you fall in love with the exercise even as you struggle through the challenges of improving your stamina as a runner and becoming in shape.
We are here to support you on your journey. Read on for some tips on how to start jogging when overweight if you need to lose a few pounds, and be ready to fall in love with what your body is capable of.
Before You Start Running Tips When Overweight
A great start to running involves preparation. Make sure you’ve completed the following before going for your first run.
1. Consult Your Doctor
Before you start running, it’s a good idea to visit your doctor for a complete checkup if you’re overweight. So that they can examine your heart, lungs, and blood pressure, and give you the all-clear before your first workout, mention to your doctor that you’re interested in jogging.
When you start running, your doctor may advise managing any existing diseases, injuries, and drugs in your medical history as well as requesting an Abs Exercises stress test.
2. Get Yourself Proper Running Shoes
Getting the appropriate equipment is the other crucial step before you begin jogging. Many individuals believe that it is acceptable to begin jogging in old tennis shoes or gym sneakers, but this is not recommended, especially if you are overweight.
You can’t reduce your chance of injury by wearing worn-out sneakers or athletic shoes that aren’t made for running. The increased risk of joint pain is one of the few issues for overweight runners, therefore investing in the proper footwear before you begin running is crucial.
Visit your neighborhood running store so that a shoe expert may assess your movement and suggest the finest shoes for your frame. For runners who are heavier, there are additional shoe considerations.
For instance, some overweight runners like to run in shoes that are more cushioned to help with impact absorption, while others require more supporting footwear, an orthotic, or an insole to prevent their feet’s arches from collapsing when they land.
3. Dress Like a Runner
Purchasing running attire is also beneficial. Wearing performance clothes will keep you cooler, dryer, and more comfortable than wearing bulky cotton clothing since it is constructed of moisture-wicking materials.
Running clothes will not only help you look the part, but they will also help you feel more comfortable and prevent chafing. Of course, it’s acceptable to start out in any gym or leisurewear you already own.
For instance, sweatpants or yoga pants will do if you’re jogging outside in the cold, but if you have the money, investing in a pair of breathable running tights or pants would likely feel much more comfortable.
The fit or cut lessens restriction, excessive flapping while you run, and most significantly, skin rubbing and chafing. The textiles are made to regulate body temperature and repel wind and moisture.
You’ll need running shorts, tights, or pants, moisture-wicking tops (with short sleeves and long sleeves), performance socks rather than cotton socks, and accessories like a winter hat, running gloves, and a running jacket or vest depending on the season and the environment where you live.
4. Start with Walking
You’ve probably heard the saying “you have to run before you can walk,” and this is true in particular for people with larger bodies who are just beginning their running journeys. Walking lowers your risk of injury by getting your body ready to eventually absorb the impact of Running Tips.
People who aren’t already running shouldn’t immediately start a comprehensive running program, according to Hamilton. Although you might have the stamina for a 2- to 3-mile run, your body’s other systems might not be prepared.
To develop the muscular, bone, ligament, and tendon strength you’ll need for running, you must first lay a foundation for walking.
How to Start Running When Overweight
Truthfully, how to start Running Tips when overweight is not much different than how to start running at a smaller body fat percentage or lower BMI: you just have to start. Taking a gradual approach to building up your stamina is sensible, and will be addressed below.
That said, carrying extra weight can make cardiovascular exercise more challenging for your heart and lungs and the impact stresses will be higher on your bones, joints, muscles, and connective tissues, so there are a few special considerations for how to start running when overweight as well.