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Welcome (or welcome back!) to our cosy corner of the internet, where we chat all things weight loss, health, fitness, and wellness. Grab a cuppa, ‘cause today we’re diving into a topic that might just change everything for you: how to run when overweight. Yep, you heard me right. If you’ve ever thought about lacing up and hitting the pavement but felt like your weight was holding you back, trust me—I’ve been there, and I get it. I was once in those exact shoes!
Running can feel like an uphill battle when you’re carrying extra weight, but here’s the thing: running is for EVERYONE, and that includes you. This post is here to give you all the tips, tricks, and yes, a bit of cheeky encouragement to help you get started—whether it’s running for beginners, looking for a couch to 5k plan, or just needing a bit of motivation. Let’s dive in and make running something you actually look forward to. Ready? Let’s get going!
LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey
Table of Contents
- Understanding Your Starting Point
- Choosing the Right Gear
- How To Run When Overweight: The First Steps
- Developing a Sustainable Routine
- Get “The Beginners Running Guide” eBook!
- How To Run When Overweight: Conclusion
Understanding Your Starting Point
Before going any further, let’s figure out where you’re at. I mean, really at. Being honest with yourself about your starting point is crucial. There’s no shame here—whether you’re totally new to exercise or have a few active habits. Knowing where you’re starting from means you’ll have a better chance at finding a beginner running schedule that actually works for you.
Understanding your baseline fitness level is crucial for creating an effective and safe exercise plan, especially for beginners or those who are overweight (Warburton et al., 2007) (Lee et al., 2010).
First things first, be honest with yourself about your current fitness level. This isn’t about judgment; it’s about knowing your baseline so you can track your progress and set realistic goals.
Are you mostly sedentary, or do you have some active habits already? Knowing this can help tailor your approach.
When I started my own running journey with a simple couch to 5k plan, I couldn’t run for 30 seconds without feeling like I’d need a week off to recover.
It was brutal.
But I learned quickly: start small and build from there.
Maybe start with a brisk 20-minute walk daily. Sounds doable, right? Once you get comfortable with that, you’ll be ready to sprinkle in some short bursts of running. Slow and steady wins the race, —trust me on this one.
Understanding your starting point isn’t about comparing yourself to others. It’s about laying a strong foundation for the progress you’re about to make. We all start somewhere, and every step forward is a victory.
I’m living proof that those initial 30-second runs can eventually lead to finishing a 5K. Trust me if I can do it, so can you!
Choosing the Right Gear
Now that we’ve got a good understanding of where you’re starting from, let’s talk about gear. This might seem like a minor detail, but trust me, the right running gear can make a world of difference in your running experience.
First up, let’s talk shoes. When I first started, I grabbed my old trainers—you know, the ones that should’ve been binned years ago—and, surprise, ended up with blisters for days.
Investing in a proper pair of running trainers that offer good support and fit well can help prevent injuries and make your runs much more comfortable. Taunton et al., 2003) (Nigg, 2001).
Next, clothing. I don’t think you need special clothes for running as a beginner, running should be a pretty budget-friendly activity.
You don’t need to go all out on clothes—running can be a budget-friendly healthy hobby—but a decent sports bra (like this one) and clothes that prevent chafing are a must.
And then there’s the optional gear. While not strictly necessary, running socks, a running belt (I recommend one with a water bottle included – like this one) or an armband can make your running experience easier.
If you like listening to music or podcasts while running, consider wireless headphones that stay in place and are sweat-resistant.
Choosing the right gear isn’t about having the latest or most expensive items; it’s about finding what works best for you and supports your running journey.
Trust me, taking the time to get the right gear will pay off in the long run—pun intended!
How To Run When Overweight: The First Steps
So, you’ve got your gear. Now what? Time to take that first step! If you’re a complete beginner, start with walking.
No shame in that game, seriously.
Walking is the foundation for learning to run when overweight or if you’ve been out of the fitness game for a while. Aim for a brisk 30-minute walk, and once that feels easy, start adding in short jogs.
Start with walking. Walking will lay the foundations for learning how to run when overweight or if you’re inactive (Haskell et al., 2007) (Swain & Franklin, 2006).
Build up your endurance and get your body used to moving. Aim for a brisk 30-minute walk to get started. Once you’re comfortable with that, you can begin to incorporate short intervals of running.
Try a simple beginning running plan, something like couch to 5k (or my Beginners Running Guide 😉), where you gradually increase your running time. Progress isn’t about sprinting out of the gate; it’s about keeping a pace you can stick with.
It’s perfectly okay to repeat weeks or slow down your progression if you need to. Everyone’s journey is different, and it’s important to listen to your body and adjust as necessary.
Celebrate each milestone, no matter how small it might seem. Every step forward is progress!
Starting slow isn’t a sign of weakness; it’s a smart strategy that sets you up for long-term success.
You’re building strength, endurance, and confidence with every step, and before you know it, those 30-second runs will turn into minutes, and then miles.
Developing a Sustainable Routine
Now that you’ve taken those first steps, it’s time to focus on developing a sustainable running routine. Consistency is key to making running a lasting part of your life and finding a routine that fits your schedule and lifestyle is crucial.
First, find the right time of day to run. Whether you’re a morning person or prefer the evening, choose a time that works best for you and stick to it.
I found that running in the early morning worked wonders for me—it set a positive tone for the rest of the day and helped me avoid the afternoon heat or after-lunch lull. But everyone is different, so pick a time that feels right and fits into your daily life.
Balancing running with other types of exercise can also help keep things interesting and prevent overuse injuries. Incorporate activities like strength training, yoga, or cycling into your routine.
These exercises can complement your running by building muscle, improving flexibility, and providing variety (Fletcher et al., 2001). I love adding plyometric training to my routine, which has been shown to improve running economy.
Rest and recovery are just as important as your runs (Kellmann, 2010). Make sure to schedule rest days to allow your body to recover and repair.
Listen to your body—if you’re feeling particularly tired or sore, it’s okay to take an extra day off.
Get “The Beginners Running Guide” eBook!
Now, if you’re really ready to take this to the next level, I’ve got something special for you: my Beginners Running Guide ebook!
This guide is packed with everything you need to know, from building your own running plan for beginners to staying motivated, preventing injuries, and understanding the benefits of running.
It’s perfect for anyone just starting out or those wanting to come back to running with a solid plan.
What’s Included?
- Building Your Own Plan: After walking you through a baseline fitness test, you will be given all the information you need on where to start.
- Nutrition & Hydration: Evidence-based nutrition advice to fuel your body, including macronutrients, timing meals, and some snack and meal ideas to get you started.
- Motivation and Mindset Strategies: Techniques to stay motivated, overcome common challenges, and maintain a positive mindset throughout your journey.
- Common Mistakes to Avoid: Learn from others’ experiences to sidestep common pitfalls and make your running journey smoother.
- Injury Prevention Tips: Essential advice on how to avoid common running injuries, ensuring you stay on track without setbacks.
- Running Techniques: Detailed descriptions of proper running form and techniques to improve efficiency and reduce the risk of injury.
- And More!
Who is this book for?
- Absolute Beginners: If you’ve never run before or are just starting out, this ebook provides all the foundational knowledge you need to get started safely and effectively.
- Those Returning to Running: If you’ve taken a break from running and want to get back into it, this guide offers gentle re-entry plans to ease you back into the routine.
- Overweight People: I was extremely mindful of those carrying extra weight when writing this, as I was when I first started. Learn how to run when overweight comfortably and confidently.
- Busy Lifers: Everything is adjustable, this book is perfect for anyone trying to fit running into a hectic lifestyle.
- Anyone Seeking Motivation: Packed with motivational strategies, this ebook is ideal for anyone needing a boost to stay on track with their fitness goals.
When I first started running, resources like this would have been invaluable in helping me stay on track and reach my goals.
Whether you’re just getting started or looking to improve your current routine, this ebook is packed with practical advice and encouragement.
You can get your “Running for Beginners” copy or learn more about it by clicking here. It’s a great way to ensure you have all the tools and knowledge you need to succeed, right at your fingertips.
How To Run When Overweight: Conclusion
Learning how to run when overweight can seem daunting but with the right approach and mindset, it’s absolutely achievable. Remember, this is your journey, and every step forward is a step towards a healthier, happier you.
Celebrate your progress, no matter how small, and keep pushing forward. Running is for everyone, and you are capable of achieving great things.
I hope you feel inspired by this post ‘How To Run When Overweight’ and ready to take the next step in your running journey.
If you have any questions, or experiences to share, or need further encouragement, please comment below. Let’s support each other and celebrate our successes together. Happy running!
Final Word
Remember that every runner begins with that first, often challenging step. It’s not about how fast you go or how far you can run—it’s about showing up, putting in the effort, and being kind to yourself along the way. You have everything you need to succeed within you.