Running tips for overweight runners to start their run

Running tips for overweight runners

Running is the best effective way to get back proper shape when you get overweight. It will help you to reduce your weight too quickly. Running is also good for our healthy life. So, start running to keep yourself fit. You can set a short or a long-term goal for you. Gradually you will get a fit and beautiful shape and have a running habit. Running is a little bit challenging for the people who get overweight. But for overweight runners, there are some tips that they should follow.

Running tips for overweight runners

Now I am going to provide you some advices which are very helpful to start running of overweight runner safely.

Go to your doctor for a check

Before starting your running routine, you should go to your doctor to check your condition and get medical clearance. It is crucial for the overweight people to start running. Share your running goals with the doctor and talk about the running plan to him. If you have any pre-existing matters or injuries, talk it to the doctor that if they can impact your running program. Doctors also recommend you some exercises test to rule out the cardiovascular issues.

Choose right shoes

A pair of running shoes is essential for running and keeps you away from leg injuries. Your weight provides extra pressure on the joints that can lead you to the injuries. So, running shoes are urgent. Visit the running accessories shop and choose the best shoes for you according to your body type. The people working on the store can also help you in this matter. Choose the shoes that have extra cushioning, best arch support and some other features. A pair of best running shoes will save your money and you.

Start slowly

If you start with too much, it can lead you to the injury. Start slowly. You can start with walking. If you have a treadmill, you can try it or go outside for a walk. But do not try so much walk. At first, you should walk for 5-10 minutes walking. Then increase it a little bit every day. After some days, start running for a few minutes. Increase the running time gradually.

Keep your attitude positive

Always keep a positive attitude. It is sometimes tough for the overweight people to run. But when you run regularly, you will feel healthy and happy. It will increase your confidence level. Do not keep in mind that you cannot do this. And do not stop moving ahead. Find out the things that can motivate you. Read some inspirational quotes, enjoy some music and run with other runners.

Mix up the things

When you make a habit of the run, you should continue it as a challenge and increase your effort during your run. It will burn out your calories, improve your body condition, keep you fit and prevent you from getting bored with the daily routine. Gradually add speed for a mile and then stop it with some recovery warm up. Slow down for few minutes. You will see that it seems easy to you. Besides, you can try different but safe routes.

Ignore the naysayers

It is not right to hesitate to start running by thinking that what people will think to see you while running. Do not care about others. You are a runner, and you deserve some respect from others both runners and non-runners. It is for you because you are a hardworking person who wants to improve his health and fitness level. Besides, many overweight people will get inspired to see you. Other runners like seeing people enjoying the run regardless of the size and shape.

If you are thinking about non-runner, just keep in mind that you are working hard and the non-runners are missing the benefits of running. After continuing you run for some days, you will build up endurance, and it will make you confident about your run. Do not care the opinions of other people. Besides, you may face that some family members and some of your friends are not supporting your interest. This lake support from your close people may be the result of their jealousy.

Do some strength-training

Add strength-training besides your running in your routine at least two days in a week. It will burn the extra calories faster and also improve the muscle mass. By this, you can be run faster and continue it for more extended period. Strength-training is also important because it prevents some running injuries. So, try the strength exercises to keep you away from injuries. For this, you need not any gym or extra equipment.

Listen to the body

Overweight increases stress on the body. So, you need to take proper rest during your long-running training. You should take care of the muscles and body parts. Use the foam roller after your runs. Before every workout, you should warm-up yourself by stretching or walking.

Avoid junk foods

If you are the fan of fast foods, it may be the great cause of your overweight. So, to get the best result from your running, you should avoid junk foods. Try the foods that are effective for weight-loss and contains healthy diet. Take a lot of water. If you eat fast-food, it will slow down your weight-loss. So, you see that you are not benefitted from running. Take a lot of fruits and vegetables. Make a diet routine. Do not skip any meal because you need the proper amount of energy for your workouts.

Running is always useful for all kinds of people. It is more effective to the overweight people to lose the weight quickly. But it does not mean overweight people should run so long they can. Start your course slowly. Take care of your gears, shoes. Take proper rest and eat the healthy meals. Try to keep yourself motivated and avoid others people thinking. Follow all the tips and have a healthy life by getting benefits from regular running.


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