It is indeed a daunting task to launch at an undergo that requires as much effort as weight loss. The first and foremost burden is you never know if you can ever make it or not!
Well, worry no more with our top-notch tips on how to start running when overweight. Read on for the chance to behold the dream step by step entering your league!
How Should Overweight Runners Prepare For A Running Project?
Check With Your Doctor
Having a life accompanied by obesity may also mean carrying on several latent health issues somehow. That’s why it is indeed necessary to consult your doctor and see whether it’s okay for a brand new challenge to transform your ways of living!
Speaking of which, sharing is the gist of the story. By having an expert keeping up on your running goal and plan, the process will become more likely to be on the track of a triumphant hit.
Not just so, based on your current condition as well as considering your prior ailment, the most fitting advice may also come up and prevent your project from potential incidents happening!
Get The Proper Footwear
The spot-on shoes, needless to say, play a front-page role in conquering any running target. It is not even at all exaggerated to say whether your plan is successful or not depends mostly on a call of this.
Especially for those who handle much of the body weight, wearing the correct footwear will help you rule out partly the risk of getting injuries due to overpressure on joints.
What's more, good running shoes make great motivation! Isn’t it pleasant and inspiring to stick to a terrific-looking and shipshape pair during your lengthy, tiresome jogging?
How To Start Running When Overweight
Set A Goal
We all have been through this phrase before. Whenever you sense the urge to put yourself together and do some running, the question that always pops up is: When are you gonna do that?
Perhaps right at the time you’re thinking about this, you’ve stood up and gone for it immediately. Yet, things like that were just a one-time shot. It doesn’t last for long.
After such a day, there will appear millions of reasons for the deferment.
“I managed it so hard today. Maybe I should give myself a break.” And the break, in other words, is forever.
“My legs hurt so bad after this run. It needs time to recover!” There is time, but we just don’t know when it will be over.
We could go on and on about them. The point is, without a particular goal and plan, there’s no way for you to get your running program completed victoriously.
Saying such a thing doesn’t mean you have to take yourself away so far. What that math problem calls for is simply a specific number. Give 3,5 miles a day as an example. Surefire, it will be exhausting and seem unfeasible at first, but that’s how physical exertion works out!
Be Realistic
Though setting a goal is a must-do in the list, there’s still some sort of limitation to take care of. On the dot of this, burning yourself out isn’t a great idea to make a beginning.
So what should you do?
Definitely, an explicit target is not to miss out on, but don’t rush it too harshly. Since a tough attempt right at the starting point may lead to injury for the beginners, it would be better to have a slower and smaller kickoff.
That way, simply jogging for 5 minutes each day in the first place can also bring brilliant results! As long as you persevere in keeping it consistent, things are going on really well no matter what.
Then once getting along with the process, you can try setting mini-goals during the extended run. Small sessions with 10 minutes nonstop and 1 mile for the whole achievement for the day can be a promising reference.
Feel free to make a few adjustments so that this kind of training can suit your fitness level well. And don’t yet look down on the power of this. Having those mini-goals attained can provoke your excitement and keep you focused in an amazing way you may never expect!
Get Comfortable With The Warm-Up
“What is the point of the warm-up when I do nothing rather than easy-going walking?” is indeed the thought held by many newbies.
It is understandable that you’re not a professional athlete, so you have not yet got how important such groundwork is. Nevertheless, neglecting it can turn into a big mistake you’re gonna regret when encountering bad-injury incidents later.
To this extent, warming up does not only reduce your likelihood of injury but also aids in maximizing your fitness yield.
Try Different Ways To Stay Motivated
You’re one of those who are not much familiar with physical activities? Then no wonder the severe intensity of such a workout will throw cold water into your spirit after the first try!
The stable volition is the key to every conquest. That’s why it’s vastly decisive to keep your mind in awareness and away from any sort of discouragement.
Sure, you’ll get tired and feel beat down seeing the paltry outcome regardless of several undertakings. Yet, what matters is not how much weight you lose after one session of running but how much you have gained in the long-haul attempt.
Arriving are our recommended strategies on ways to best stay motivated:
- The first to come is rewarding yourself every time you achieve a goal. It doesn’t make any difference if that goal is considerable or not. The point is to build an encouraging foundation for your endeavor.
- The following-up trick is to have a buddy accompany you while tackling the program. It can be your wife, husband, bestie, or anyone you’re comfortable with. In this sense, the conversations and fresh experiments can somehow distract you from the pressure and downheartedness.
- Last but not least is to keep track of your progress. Thus and so, you can know where you are and how much left you have to try. Seeing yourself moving forward to the dreamed objective can help a lot in brightening your mood!
Spice Up Your Running Routine With Some Strength Training
Many may hold the thought that it’s already bountiful to come up with a well-planned jogging program. To some extent, saying so is not completely wrong, but why stop there while you can go further?
That way, including a strength workout in the running routine, is your opportunity to gain more outstanding upshots.
Below are some muscle-training activities you may find helpful in improving your jogging performance:
- Push-ups
- Squats
- Bridges
- Lunges
- Planks
Gradually let yourself get to know them by 1 or 2 sessions in the weekly training schedule, and you’ll end up buying their omnipotent!
Source: Max Pixel
Tips for Overweight Runners on Nutrition
Before Your Run
Here comes the blue-chip reminder: Don’t ever dare your stomach to be empty before the run! Although feeding yourself fully can disadvantage the training at some points, you still need the energy to take the helm of it adequately.
On the grounds of this, having a light snack about 30 minutes to an hour beforehand will be ideal to steer clear of starvation and equally energetic to carry on the task well.
Diets suggested by experts are a granola bar and some kind of berries and fruits like banana or apple, etc. Aside from that, there is also a list you should skip out on for a beneficial pre-run meal, including high-fiber foods and the ones that are rich in fat.
Sounds like they are all fine, then what happens with those later nutrients? You may wonder.
Since the likelihood of them causing hard digestion and cramping in the system has been extremely high during intense working out, the discomfort of such tokens might not be the one you wish to run across.
During Your Run
Dehydration is inevitable throughout jogging. That’s why tagging along a bottle of water will be the perfect preparation for energizing your strength.
Fruit juices or sports drinks are also fantastic, but only if you’re a runner at intermediate level frequently engaging in more-than-an-hour practices.
After Your Run
Well, once you get to this step, giving yourself applause is not at all too much to ask for!
After that, a small snack packed with mostly carbs and protein within an hour will be wonderful to recover your power. A bigger meal is good to go, too, but only when your running time is more than an hour or way far from the last time since you had that workout.
Take these suggestions as a reference if you may prefer!
Fresh fruit and a tiny handful of almonds in plain yogurt or soy yogurt.
Smoothie made with berries, milk or soy milk, and a tablespoon of nut butter or flax or chia seeds.
Omelet with veggies and a piece of whole-grain bread.
Oatmeal, fresh fruit, and a tiny handful of nuts or nut butter with a splash of milk or soy milk.
What about other notable things to pay your attention to? The remaining tasks are simply consuming frequent, well-balanced meals and drinking enough water. That’s how you make the hay!
Conclusion
See? How to start running when overweight is not at all a tricky milestone to mark like the hearsays you’ve heard about. Just give it a go, and we believe your tackle will end up paying off amazingly!
Also, don’t forget to stay tuned for our next update!
Leave a Reply