joyful movement

  • Fitness

    How to Start Running When Overweight: A Guide for Beginners

    So, you’ve decided to start running. Brilliant choice! Whether it’s for weight loss, fitness, stress relief, or just proving to yourself that you can do it, I’m here to tell you: YES, YOU CAN.

    Now, if you’re carrying extra weight, I get it—running can feel intimidating.

    Maybe you’re worried about injuries, stamina, or looking out of place, or maybe you’re convinced you’ll collapse after 30 seconds. Trust me, I’ve been there. When I first started, I thought running was reserved exclusively for the super-fit.

    But here’s the truth—running is for EVERYONE, no matter your size, shape, or fitness level.

    And guess what? You don’t need to be thin to be a runner. You just need to start.

    This guide will help you get going the right way—without injuries, without embarrassment, and without quitting after one attempt. So, lace up, take a deep breath, and let’s get moving!

    Oh, and if you’re here because you’re trying to lose weight through running, don’t miss Running for Weight Loss: How to Maximise Fat Burn for a breakdown on how to burn fat efficiently while running.

    Table of Contents

    1. Forget What You Think a “Runner” Looks Like

    First things first—ditch the idea that running is only for slim, fast, athletic types. That’s a load of rubbish. Running is for anyone who wants to move their body, push themselves, and feel amazing while doing it.

    If you’re worried about judgment, let me tell you this—most runners are too busy trying to breathe to care what anyone else is doing. And if anyone dares to judge? That sounds like a ‘them’ problem!

    2. Start With Walking (Yes, Really)

    I know, I know—you came here to learn about running, not walking. But hear me out. If you’re starting from scratch, jumping straight into running is a surefire way to feel like you’re dying after 30 seconds.

    The best way to ease into it? A run-walk approach.

    • Walk briskly for 5 minutes to warm up.
    • Jog for 30 seconds to 1 minute, then walk for 2 minutes.
    • Repeat this cycle for 20-30 minutes.
    • Cool down with 5 minutes of walking.

    Gradually, you’ll increase the running time and shorten the walking breaks—until you’re running for longer periods without stopping.

    3. Get the Right Running Shoes (Your Knees Will Thank You)

    Running in the wrong shoes is like trying to hike a mountain in flip-flops. It’s a disaster waiting to happen. Proper running shoes are an absolute must, especially if you’re carrying extra weight—because your joints need all the support they can get.

    Here’s what to look for:

    • Cushioning to absorb impact and protect your knees.
    • Good arch support to prevent foot pain.
    • Wide fit options if you need extra space for comfort.

    If you’re not sure where to start, check out The Best Running Shoes for Beginners. Your feet, knees, and lower back will be grateful.

    4. Pace Yourself (Slow is Still Running!)

    One of the biggest mistakes beginners make? Going too fast, too soon. They sprint out of the gate, burn out in 60 seconds, and then decide running “just isn’t for them.”

    Let me be clear—speed does NOT matter right now. What matters is consistency. Run slowly. Slower than you think you need to. If you feel like you could go faster, you’re doing it right.

    Here’s a good rule:

    • If you can’t hold a conversation while running, slow down.
    • If you feel like you’re sprinting, slow down.
    • If you’re gasping for air, slow down.

    Speaking of gasping for air—if breathing is a struggle for you while running, check out Breathing Techniques for Running. Proper breathing makes a massive difference!

    📌 Pin this for later! ⬇

    start running

    5. Protect Your Knees & Joints

    Running can be tough on your knees—especially if you’re carrying extra weight. But that doesn’t mean you shouldn’t run. It just means you need to be smart about it.

    • Run on softer surfaces (grass, trails, treadmills) instead of hard pavement.
    • Strength train twice a week (squats and lunges will help stabilise your knees).
    • Stretch and foam roll after every run to keep your muscles loose.
    • Don’t ignore pain—if something hurts, rest and recover.

    If injuries are a concern, read How to Prevent & Recover from Running Injuries for a full guide on staying pain-free while training.

    6. Fuel & Hydrate Properly

    Running takes energy. If you’re under-eating or dehydrated, your runs will feel awful. Simple as that.

    • Pre-run snack: A banana, toast with peanut butter, or a protein shake.
    • Post-run: Replenish with protein + carbs (like eggs on toast or a smoothie).
    • Drink enough water! Dehydration = exhaustion, headaches, and feeling sluggish.

    And don’t fall into the trap of thinking “I ran, so I can eat anything.” Yes, fuel your body, but remember—you still need to be in a calorie deficit for weight loss. If you need help balancing fat loss and energy levels, check out Running for Weight Loss: How to Maximise Fat Burn.

    7. Most Importantly—Enjoy It!

    I know it sounds mad, but running can actually be fun. Once you stop seeing it as punishment and start focusing on how strong and capable you feel, everything changes.

    • Put on a boppy playlist or podcast.
    • Run somewhere beautiful (parks, trails, the beach).
    • Track your progress and celebrate small wins.

    And if you have a bad run? Shake it off. Progress isn’t about being perfect—it’s about showing up, even when it’s tough.

    The Ultimate Running Resource Hub – Everything You Need in One Place!

    Looking for the best running tips, training plans, gear recommendations, and nutrition advice? This is your one-stop guide to starting strong, improving performance, preventing injuries, and staying motivated. Whether you’re a beginner or looking to level up your runs, these posts will help you every step of the way!

    1. The Ultimate Running Guide: Tips, Training & Gear
    2. How to Build a Running Routine That You’ll Actually Stick To
    3. Common Running Mistakes Beginners Make (And How to Fix Them)
    4. How to Run When Overweight: A Guide for Beginners
    5. Running for Weight Loss: How to Maximise Fat Burn
    6. Running Nutrition: How to Fuel Your Runs Based on Your Goals
    7. Breathing Techniques for Running: How to Run Without Getting Winded
    8. How to Prevent & Recover from Running Injuries
    9. Best Running Shoes for Beginners

    Running Is for You, Too

    Running when you’re overweight isn’t just possible—it’s empowering. You’ll get stronger, fitter, and more confident with every step.

    Start slow, be consistent, listen to your body, and—most importantly—believe in yourself.

    If you want a structured approach, check out How to Build a Running Routine That You’ll Actually Stick To—because staying consistent is the real key to progress.

    Now, go on—lace up, take that first step, and prove to yourself just how strong you really are.

    📌 Pin this for later! ⬇

    start running
  • Goals, Habits

    75 Medium Challenge: 5 Daily Habits + FREE Printable Tracker!

    75 medium challenge

    You’ve probably seen the 75 Hard Challenge plastered all over social media – the one with the super strict rules list that makes you feel like you’ve signed up for a military boot camp instead of a lifestyle tweak.

    It’s intense, I’ll give it that, but let’s be honest: for most of us mere mortals with actual lives, kids, jobs, and a need for the occasional chocolate biscuit, it’s a bit much.

    But don’t worry, I’ve got your back!

    Enter the 75 Medium Challenge – the cooler, more balanced cousin of the 75 Hard Challenge. Think of it as the “let’s glow up without losing our marbles” plan. It’s got all the habit-building magic without the drama, and it’s designed to work with your life, not against it.

    Plus, I’ve thrown in a free tracker, a guide that’s actually realistic, and loads of aesthetic ideas to keep you motivated for the full 75 days.

    Sound good? Let’s dive in!

    Table of Contents

    Why the 75 Hard Challenge Rules Don’t Work for Everyone

    First things first, let’s address the elephant in the room – the 75 Hard Challenge. Sure, it’s called a “mental toughness” challenge, but some of its rules are as rigid as a Victorian corset. Here’s why it’s not everyone’s cup of tea:

    The Diet Plan: No cheat meals? None? Not even a slice of cake at your nan’s birthday? That’s just cruel. A strict diet plan like this might lead to obsession, guilt, and a long-term unhealthy relationship with food.

    Two-a-Day Workouts: 45 minutes, twice a day every single day for 75 days? Who has the time?! Between work, kids, and that mountain of laundry, this rule is borderline impossible for most of us. Plus, overtraining can leave you knackered or injured.

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    • Measures your breath to reveal if you’re burning carbs or fat.
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    • Backed by science and super easy to use.

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    Drink a Gallon of Water: Unless you fancy spending half your life in the loo, this one’s not practical. Hydration’s important, but there’s no need to drown yourself.

    Progress Pictures: Snapping daily photos might sound harmless, but for many, it fuels unhealthy body-checking habits. You’re more than your before and after pictures, hun!

    The Aesthetic Pressure: Let’s face it, part of the appeal is the promise of a dreamy before and after, but the journey should be about more than just looking good in gym leggings.

    Sound like a nightmare? Don’t panic – there’s a better way.

    📌 Pin this for later! ⬇

    What is a 75 Medium Challenge

    This is where the Medium 75 Challenge swoops in to save the day. It’s a kinder, more sustainable 75 Day Challenge. No extreme diet plans, no two-a-day workouts, and no guilt-tripping if you don’t tick every box on the rules list.

    It’s about creating simple daily habits that actually stick.

    Think of it as the ultimate glow-up challenge – one that focuses on balance, sustainability, and self-love.

    Ready to build strength and flexibility without breaking a sweat? This Ultimate 4-Week Wall Pilates Challenge is perfect for beginners looking for a gentle yet effective way to get moving!

    Check it out here!

    My 5 Daily Rules for the 75 Medium Challenge

    Here’s the 75 Medium Checklist – simple, doable, and designed to fit your life. Save this list, stick it on your fridge, or grab the free printable tracker I’ve created to help you stay on top of things.

    Mindfulness and Self-Care: Spend at least 10 minutes a day on something that calms your mind, like journaling, meditation, or just enjoying a moment of peace with a cuppa.

    Mindful Eating: Forget extreme diet plans. Eat three balanced meals and two snacks each day, focusing on whole, nutrient-dense foods. Yes, that includes your favourite treats – moderation is key.

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    02/27/2025 09:38 am GMT

    Daily Movement: Get 30 minutes of movement a day. This could be walking, yoga, swimming, or even a cheeky dance in your living room. The key is consistency, not intensity.

    Stay Hydrated: Aim for 8-10 glasses of water daily. Adjust based on your needs – no one’s asking you to lug around a gallon jug unless you really want to.

    Prioritise Sleep: 7-9 hours a night is the goal. Create a relaxing bedtime routine that works for you – think cosy PJs, no phones, and maybe a good book.

    Struggling to hit those 7-9 hours of quality sleep? Check out these 11 quick hacks to fall asleep faster tonight and wake up feeling refreshed!

    Check it out here!

    Why This Approach Works

    The beauty of this challenge is how realistic and adaptable it is. Unlike the ultra-strict approaches you might have seen, this one acknowledges that life can be messy, unpredictable, and full of surprises.

    It’s not about being perfect every day or sticking to some rigid formula – it’s about creating habits that work for you in the long run.

    Rather than setting yourself up for burnout with extreme rules or unrealistic expectations, this challenge focuses on building a foundation of healthy habits that you can actually sustain.

    person holding white liquid filled cup above two pairs of dumbbells

    And the best part? If you miss a day, it’s no big deal.

    There’s no punishment, no guilt, and certainly no need to throw in the towel. Just pick up where you left off and keep moving forward. Progress isn’t about being perfect; it’s about showing up consistently and giving yourself grace when things don’t go to plan.

    This approach works because it prioritises balance and self-compassion. You’re not competing with anyone else, and you’re not stuck in a cycle of all-or-nothing thinking.

    You’re taking steps that fit your life, building momentum, and proving to yourself that small, consistent actions really do lead to big changes.

    Free Tracker & Template Ideas

    Want to stay on track? I’ve created a free printable tracker to make this Medium 75 Challenge even easier.

    You can use it to tick off your daily goals, jot down progress, and even add your own personalised 75 Challenge rules. It’s cute, it’s functional, and it’ll keep you motivated for the whole 75 days.

    Conclusion

    So, are you ready to tackle this 75 Medium Challenge and create your own epic before and after story?

    Whether you’re smashing it with a 75 Day Workout Plan, or just showing up for yourself every day, you’ve got this.

    Remember, it’s not about how you start – it’s about the habits you build along the way.

    Let’s get cracking – Your glow-up awaits!

    📌 Pin this for later! ⬇

  • Fitness

    Enjoy Movement: How To Find Fun in Every Workout

    Introduction

    Are you looking for the one exercise that makes you want to get up and go? Many of us have been convinced that for exercise to be “effective”, it must be a hard, grueling workout. But this isn’t true. The most effective exercise is the one that brings you joy. It’s not about how many calories you burn or how sore your muscles feel the next day. It’s about finding an activity that resonates with you, something that makes you excited to move your body. Because when you actually want to workout, you are much more likely to be consistent with it – and consistency is key on a health and fitness journey! In this post, I want to discuss how you can learn to enjoy movement and make it a habitual, joy-filled part of your daily life.

    LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

    What Is Joyful Movement

    Joyful movement, put simply, means moving your body in a way that brings you joy. With joyful movement, any kind of movement is valid and should make you happy.

    Whether it’s dancing, hiking, a spin class, or playing a sport – the possibilities are as diverse as your interests. It’s not about adhering to a strict routine or set of rules but discovering what resonates with you on a personal level.

    The beauty of joyful movement is in its inclusivity; there’s no one-size-fits-all approach.

    This concept challenges the opinion that effective exercise has to be intense and exhaustive. Instead, it encourages you to redefine fitness success. Success is not just about achieving physical goals but about fostering a positive relationship with movement that lasts a lifetime. With joyful movement, there’s no room for judgment or comparison. It’s about finding activities that make you feel alive, happy, and connected to your body.

    woman holding red rope

    When you enjoy movement, it becomes a big motivator, making you look forward to each session. Unlike the dread that you may associate with other forms of exercise, activities that bring you joy create an intrinsic motivation to stay consistent.

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    Redefining Exercise To Enjoy Movement

    It’s easy to fall into the trap of viewing exercise as a necessary evil – a chore that must be endured to reach an end goal. But by moving away from the mindset that exercise is an obligation, you open yourself up to a world of possibilities where movement becomes a source of pleasure rather than a checkbox on your to-do list.

    Rather than approaching exercise with a sense of duty or guilt, reframe it as an opportunity to nurture your body. Think of it as a way to invest in your well-being, not as a punishment. When seen as a positive opportunity, workouts can become a way to prioritise self-care and self-love.

    Learning to enjoy movement involves making a conscious effort to infuse positivity into each exercise session. Instead of focusing solely on the end goal or results, make the journey itself a joyful experience.

    woman sitting on yoga mat with in front of girl during daytime

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    Discover Your Joyful Workout

    1. Your Personal Interests:
      • Identify types of physical activities that genuinely make you happy.
      • Think about past experiences or hobbies that involved movement and made you happy.
    2. Explore Preferred Environments:
      • Reflect on surroundings that improve your mood and happiness.
      • Determine if you prefer outdoor spaces, fitness studios, or the comfort of your own home.
    3. Experiment with Traditional and Alternative Activities:
      • Try a variety of traditional exercises like cardio or weightlifting.
      • Explore alternative activities like dancing, rock climbing, or boxing.
    4. Attend Group Classes and Solo Workouts:
      • Try out different group classes to gauge social preferences.
      • Dedicate time to solo workouts to see if you prefer working our alone.
    5. Take Note of Enjoyable Moments:
      • Pay attention to specific aspects of activities that you enjoy the most.
      • Identify the moments within a workout that make you feel fulfilled and satisfied.
    6. Mix and Match:
      • Create your own routine by combining activities that you enjoy.
    7. Listen to Your Body:
      • Pay attention to how your body responds to different forms of movement.
      • Adjust your routine based on what feels comfortable, challenging, and enjoyable.
    8. Seek Variety and Novelty:
      • Stay open to trying new activities to keep your routine fresh and exciting.
      • Introduce variety to stop boredom and maintain long-term interest.
    9. Evaluate Consistency and Motivation:
      • Assess which activities make you consistently excited to work out.
      • Choose movements that boost motivation and contribute to a sustainable routine.
    10. Adjust and Refine:
      • Regularly reassess and adjust your joyful movement choices to align with changing interests.
    woman floating on body of water

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    Infusing Fun into Your Routine

    Sometimes it can be hard to find a way to enjoy movement. Or maybe you have a specific goal requiring you to train consistently and you want to make it more fun. In either scenario, you can find small ways to make the exercise more enjoyable.

    • Music, Podcasts, or Audiobooks During Exercise: Create playlists filled with your favorite songs, find podcasts that keep you engaged, or listen to audiobooks. The right soundtrack can change the atmosphere, making your workouts not just a physical activity but a small escape for some me-time.
    • Challenges and Rewards: A personal source of enjoyment for me is to introduce challenges and rewards. Set achievable goals, whether it’s increasing the duration of your workout, mastering a new exercise, or hitting a certain step count. Reward yourself with small incentives, creating a sense of accomplishment and turning your routine into a personal challenge.
    • Try New Activities: Introduce variety into your routine. Experiment with activities you’ve never tried before – It keeps things interesting but could also help you find a new passion.
    • Break Routine with Spontaneous, Enjoyable Exercises: Let spontaneity play a role in your workouts. If you planned an indoor yoga session but the weather is nice, go for an outdoor adventure. Go with how you feel in the moment.
    enjoy movement

    Building a Supportive Community

    Having a supportive environment when exercising is important for several reasons, all of which contribute to a more positive fitness journey.

    A supportive environment provides a constant source of motivation. Whether it’s the encouragement of friends, the combined efforts of a fitness class, or the shared goals of an online community, having people cheering you on can make all the difference when it comes to how much you look forward to working out.

    Exercising in a supportive environment allows you to share your experiences, both highs and lows, with like-minded individuals. This sense of shared journey fosters a feeling of understanding and solidarity, making the challenges more manageable and the victories more enjoyable. This contributes to your emotional well-being. The positive interactions, encouragement, and shared achievements can boost your mood, reduce stress, and create a more positive association with exercise.

    man in black t-shirt and black shorts running on road during daytime

    Overcoming Challenges To Enjoy Movement

    It’s important to come to terms with the fact that not every workout will unfold flawlessly. Life has it’s ups and downs, and so does a health and fitness journey. Some days, tiredness may set in, motivation might dip, or unexpected disruptions might come up. Embracing the imperfections of your fitness routine is an important step in building a resilient mindset. Instead of viewing hiccups as setbacks, think of them as opportunities for growth and adaptation.

    • Dealing with Fatigue or Low Motivation: There are days when fatigue or low motivation may disrupt your workout plans. In these moments, it’s OK to listen to your body and allow yourself flexibility. Try some lighter exercises, like a low-impact yoga session, or go for a walk. Or maybe you simply need to rest – as soon as you start to dread a workout, it’s time to re-evaluate!
    • Adapting to Unexpected Changes in the Workout Plan: Instead of letting disruptions discourage you, embrace the opportunity to adapt. You can choose a shorter, high-intensity workout, break your routine into smaller sessions throughout the day, or try a quick YouTube workout. Find solutions that suit your circumstances without sacrificing the joy of movement.

    Exercise doesn’t have to feel like a chore. I’ve got more fun workout ideas in 7 Joyful Movement Ideas to keep you moving.

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    Celebrating Milestones

    Easily the best way to incorporate more joy into your fitness journey is to take time to pause and acknowledge the milestones you achieve along the way.

    enjoy movement

    Whether it’s running or walking an extra mile, mastering a new yoga pose, or consistently hitting your workout goals, every achievement, big or small, deserves recognition. Celebrating personal milestones is not just about reveling in your accomplishments; it’s a big motivator that fuels your commitment to a joy-filled fitness journey.

    The journey to better health is a series of steps, and each little step forward is a victory worth celebrating. Recognising progress, no matter how small, will help to maintain motivation and a positive mindset. Whether you’re getting stronger, building endurance, or flexibility, take a moment to appreciate your progress!

    Ways To Track And Celebrate Progress

    1. Reward Yourself with a Treat: Treat yourself to something that you wouldn’t normally buy when you reach a fitness milestone.
    2. Create a Fitness Scrapbook or Journal: Document your fitness journey by creating a scrapbook or journal (physical or digital works!). Include photos, notes about your achievements, and any challenges you’ve overcome. It’s a tangible way to reflect on your progress and keep you motivated when times are tough.
    3. Take on a New Fitness Challenge: Challenge yourself further by setting a new fitness goal. It could be mastering a more advanced exercise, participating in an event, or trying a new sport. The challenge becomes both a celebration of your current achievements and a motivator for future ones.
    4. Create a Visual Display of Achievements: Showcase your fitness achievements openly. Create a vision board with pictures, quotes, and symbols representing your goals and accomplishments. Display it in a prominent place as a constant reminder of your progress.
    5. Try a Virtual Fitness Challenge: Participate in a virtual fitness challenge like Race At Your Pace. Or make it a competition with a FitBit challenge with friends.
    6. Performance Metrics: Track key performance metrics, like increased weights, longer distances, or faster times. Whether you’re lifting heavier weights, running longer distances, or improving your endurance, these concrete metrics provide tangible evidence of your achievements. Just don’t get too caught up in numbers!
    brown pencil on white book page

    43 Joyful Movement Ideas

    Obviously whether an exercise is enjoyable or not depends on you, but here are some ideas for some fun workouts to try:

    1. Dancing
    2. Hiking
    3. Jump Rope
    4. Beach Yoga
    5. Cycling
    6. Trampoline Class
    7. Rollerskating
    8. Beach Volleyball
    9. Kayaking
    10. Rock Climbing
    11. Stand-up Paddleboarding
    12. Zumba
    13. Gardening
    14. Swimming
    15. Picnic and Outdoor Games
    16. Hula Hooping
    17. Nature Walks
    18. Aerial Hoop/Yoga
    19. Canoeing
    20. Skateboarding
    21. Pilates
    22. Kickboxing
    23. Martial Arts Class
    24. Boxing
    25. Water Aerobics
    26. Obstacle Course
    27. Horse Riding
    28. Belly Dancing
    29. CrossFit
    30. Indoor Trampoline Park
    31. Paddleboard Yoga
    32. Surfing
    33. Power Walking
    34. Rafting
    35. Puppy or Kitten Yoga (Do your research and make sure it’s ethical!)
    36. Trail Running
    37. Stair Climbing
    38. Beach Football
    39. Barre Fitness
    40. Fencing
    41. Water Skiing
    42. Windsurfing
    43. Indoor Climbing Gym
    enjoy movement

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    If you’re curious about running but unsure where to start, I’ve got tips for you in How to Run When Overweight.

    Enjoy Movement: Conclusion

    As you work on your fitness journey, learn to view movement not as an obligation but as a source of happiness and fulfillment. Embrace the possibilities that joyful movement offers, and let each workout be a celebration of what your body can do.

    Your fitness journey is a personal one, and as you continue to embrace movement with joy, stay optimistic that the path ahead holds not only physical health but a better sense of well-being. Remember, the joy is not just in the destination but in every step and every movement along the way.

    Do you enjoy movement? Have you found an exercise that you genuinely find fun in? Let me know in the comments below!