Tips to Start Running: If you ask people in your environment who run about their motivations to start, the fact of losing weight will undoubtedly appear among the first positions. However, being overweight can be a limit by which one can be held back from doing so.
- 1 Are you overweight? Tips to Start Running
- 2 3 Things to Keep in Mind Before Running
- 3 Helpful Tips for Running with Overweight or Obesity
- 4 Final Word
Are you overweight? Tips to Start Running
You can run while being overweight, but you must follow certain specific guidelines so that injuries do not appear. In this article, you will learn those useful tips to start running even if you have a few extra kilos.
3 Things to Keep in Mind Before Running
If you are overweight, before telling yourself what your plan to follow to start running, you must take at least 3 aspects into account. It is vitally important that you are careful and take certain precautions so that everything goes as you expect. Therefore, take note:
Go to Your Gp
If you are clear that you want to improve your health and change your life, the first thing you should do in this case is to notify your family doctor. She is the best person to give you the go-ahead since she has your medical history and knows whether or not you are ready to move forward with your purpose.
Regardless of being overweight, some people can suffer from lung diseases, heart diseases, or severe old injuries to bones or joints. In these cases, it is best to perform other exercises to lose weight, which involves less effort or less impact. A blood test to check how you are doing doesn’t hurt before putting on your shoes and going for a run.
Choose the Right Clothes and Shoes
It is not worth running away with the first thing you find in the closet. Conveniently, you always opt for technical sportswear. It is much more appropriate than cotton since it is breathable and does not accumulate sweat. You also have to avoid wearing clothes that are too tight or loose so that no wounds or annoying chafing appear in some regions of the body, such as the groin or armpits. Sometimes it will be unavoidable, so you can apply a little petroleum jelly in the friction areas before going for a run.
The choice of shoes is essential, and this is something that you should take very seriously. You cannot go for a run with any casual or sports shoes you have. If you are overweight, it is best to go to a sports store and look for suitable shoes for you, since you will be able to find some adapted to your weight and the cushioning you need. Remember that running is an impact sport and the more you take care of your joints, the lower your risk of injury.
Calculate Your Bmi (Body Mass Index)
This is an excellent time to find out how overweight and obese you are. Each body has a type of constitution and metabolism, but the BMI never lies and is the parameter that will help you calculate your body mass. This is calculated by dividing your weight in kilos by the square of your height in meters.
If the figure obtained exceeds 30, you are overweight and this gets worse, the higher that figure is. Obviously, the higher the obesity rate, the more precautions you must take, and the slower your process will be until you can run normally. In some cases, your doctor or nutritionist may recommend that you lose a few pounds before you start exercising. That is why it is important that you first go to an expert to advise you.
Helpful Tips for Running with Overweight or Obesity
Now that you know how to calculate your BMI and start running directly or by losing a few pounds before starting keep in mind the following guidelines and the following tips to make it easier for you to progress and achieve your goals.
Walk, Walk and Walk
It may surprise you, but the first thing you will have to do is DON’T RUN. If you have led a sedentary life and your overweight level is high, you will have to start walking. Remember that your body is not used to exercise and your muscles and organs (heart, lungs) must adapt very little by little to these efforts.
During the first weeks, you must go for a walk at least 3-4 days a week for about 30-40 minutes, with no other pretensions than to start moving your body. If your weight is high or your old age, it is much better that you dedicate the first two months to walk.
This way, you will get your body used to exercise and gradually strengthen your lower body muscles and joints. Gradually increase the number of walks per week and their duration.
Combine Running With Other Exercises
It would help if you did not start running yet, as you have something left to do first. For your joints to adequately support the impact of your running weight, you must strengthen them. So to the walks, you have been doing for weeks, you will alternate a day of muscle strengthening.
Take a CA-CO Training
Once you have overcome the first weeks or months of walking, have strengthened your body, and feel comfortable walking at a fast but controlled pace, it is time to move on. To do this, it is best to opt for the CACO method.
This type of training consists of alternating brisk walking with light-paced running. An example would be two sets of walking for 10 minutes, running for 3 and walking for another 5-10 minutes. As you get more comfortable during the minutes of jogging, you should gradually increase the jogs’ duration. The objective is that you will be able to jog for at least 1 km in the end.
Choose Soft Grounds and Short Strides
Your goal should be not to crush your joints too much, which already suffer from supporting your extra weight. To do this, you can use several tricks to reduce the impact, such as choosing soft surfaces for running. Therefore, avoid running on challenging terrains such as asphalt or tiles and opt for others such as grass or dirt.
Try to take short strides for less impact when you run, and adopt good posture. If you lean your back, your lower back will suffer too much, so you have to lean your body forward slightly. Another trick to receive less impact is to choose routes that include slopes. Do not look for slopes that are too hard, but slightly inclined.
Don’t forget the Warming Up and Hydration
You cannot ignore the initial warm-up phase. Even if you’re only going for a walk, you have to warm up properly with a gentle walk and dynamic stretching. Similarly, at the end of your exercise day, you should stretch correctly. Take it seriously, warming up and stretching are essential practices to avoid unwanted injuries.
On the other hand, don’t forget to drink water. Don’t believe that myth about you have to sweat and sweat to lose weight faster. Your body needs hydration, and when you eliminate fluids, you must replace them. Just drink water. When you do not need isotonic or energy drinks, they tend to have too many calories that you do not need right now.
Before Any Discomfort, Rest
Don’t force yourself, never try to give more than you can, or push yourself too hard. When you notice unusual pain that does not go away, you should stop to avoid injury. Remember that your body is used to a sedentary life, and you must give it time to acclimate to your new rhythm of life.
If you have discomfort in the bones, muscles, or joints of the lower body, you should take a break. Try not to exercise that area for several days and then go back to your routine. You can strengthen the upper body or the core area. If you still do not see improvement, go to your doctor or physiotherapist to assess the situation and advise you on a treatment.
Set Real Goals
Learning to run is a long process, where patience and willpower will be essential. You will progress gradually, and you will notice changes little by little, so try to be realistic. If you want to go too fast, you will only get discouraged too soon.
What you should try is always to stay motivated. Write down all your progress, and you will soon perceive that you gain self-esteem and feel better about yourself. Your health and physique will improve only if you set realistic goals.
Combine Exercise and Diet (ALWAYS)
This you already know very well. Surely you’ve been dieting more than once, so don’t put it aside. If you want to lose weight in addition to running, you should combine all that exercise with a healthy and balanced diet. By doing the only exercise or using reducing creams and eating the same old thing, you will NEVER lose weight.
To do this, you should always go to a nutritionist who, depending on your degree of overweight, food intolerances, or other aspects, marks you a personalized and adequate diet. And to avoid the typical beginner runner mistakes.