The Overweight Runners Guide

Would you like to learn how to start running pain-free when you’re overweight?

Then you’re in the right place.

In today’s post, I’m going to show you to take up running when you’re fat (or really out of shape)

In this introduction to running for the overweight, you’ll learn more about:

• Is Running bad if you’re Overweight?-
• Are you too fat to run?
• Is Running a Great Way to lose weight  For Fat people?
• Things To Consider Before You Start A running Program When You’re Overweight
• The 8-Week Beginner obese running plan you Need
• Running Technique For the Overweight
• Finding Enough Motivation to start and keep training
• Achieving Your Weight Loss Goals
• And so much more.

First things first, let’s address some of the most common questions I get asked by my friends and online about starting a running plan for the overweight.

Is Running Good For overweight people?

Of course, yes!

Running regularly can help you lose weight and keep it under control, even though starting can be hard, especially if you haven’t done any exercise for a while.

Sure, running’s high impact nature can take a toll on your joints, but being (and staying) overweight poses more danger.

In fact, the extra weight can not only harm your joints but the rest of your body than running will ever do.

Am I To Fat to Run?

First of all, I don’t know you and I have no idea what you’re dealing with nor how much overweight you are.

But, all in all, yes, you can become a runner when you’re fat.

As long as you can walk, breathe and sweat, everyone can become a runner with the right program.

You might be well behind the curb but you’ll eventually get there once you stick to training.

*Disclosure: This post may contain affiliate links that at no additional cost to you. I only recommend products I’d use myself and all opinions expressed here are our own. 

Before You Start A running Program
When You’re Overweight

Before you take up running, there are a few things to consider and do to make sure you start on the right foot.

Let’s look at a few:

See Your Doctor

When you’re obese and want to start running (or become more active),

your first step should be a visit to your doctor.

It’s always better to be safe than sorry.

The last thing you want when starting an exercise plan is to hurt yourself.

During your visit, expect to undergo an extensive physical assessment.

Be honest to get the most accurate feedback and advice.

You’re only cheating yourself by not telling the truth.

Some of the issues to address include:

• Any history of a heart condition including blood pressure,
• Kidney health,
• Any respiratory diseases (including asthma or lung diseases),
• Joint issues (such as arthritis and trauma history),
• Current medication, and
• Any other pertinent issues in your medical history.

Once you get the green light from your physician it’s time to get going.

Proper Footwear

What I love the most about running is that you don’t need much to get started.

But, a pair of GOOD and PROPER running shoes is a must.

Run in ill-fitting shoes and you’ll make your body prone to Achilles Tendonitis, knee pain, shin splints, and other injuries.

How to find proper running shoes?

Simple.

Go to the nearest specialty running store, where trained staff will examine your foot type and your running gait.

This might be a bit expensive, but it’s worth the price in both the short and long term.

If you have a high BMI, consider consulting with an orthopaedist.

They will assess your lower limbs and help you choose (or even prescribe) the right shoes or orthotics.

Running Clothing For The Overweight 

Choose technical gear (clothing specifically designed for runners) that’s comfortable, fits well, and is within your budget.

I highly recommend compression gear for fat runners.

These are typically made of lightweight fabric that pulls moisture away from the skin while providing extra support.

It also helps prevent swelling in the legs and arms and may reduce muscle soreness afterward.

Compression gear also helps with chafing.

In overweight runners, the underarms and inner thighs are the most vulnerable.

Chafing can cause rashes and raw skin, which is painful.

My recommendation?

A pair of tight spandex pants and a compression shirt.

The pants will keep your thighs from rubbing together, whereas the shirt can help those who feel self-conscious about the way they look while running.

The Exact Training Strategies
You Need

Gotten the green light as well as basic running gear?

Great! It’s time to get started!

Let’s look at the actual steps you need to take in order to become a runner when you’re overweight.

Walk First

It might seem like the simplest exercise in the world, but to become a runner you’ll need to walk first.

In fact, walking is the perfect stepping stone to the world of running.

Walking is a low-impact exercise that can be done without making a huge commitment.

It helps you build the endurance and strength needed for intense exercise.

It’s also perfect for revealing any underlying issues.

For instance, if you experience knee pain while walking, take it up with your doctor, or at least be aware that something might be amiss.

Action Step

Start out by walking three to four times the first week and work your way up.

By four weeks in, you should be able to walk five to six times a week, each session lasting 50 to 60 minutes.

Here’s the ideal walking session.

• Begin your session with a 5-minute slow walk as a warm-up.
• Increase your intensity to a brisk walk pace and stick with it for at least 20 to 30 minutes.
• When you’re near the end of your walk, slow down then stretch your body to bring your heart rate down.

Important Note: Stay at this stage for as long as you have to.

Progress at your own pace.

Remember, you’re not competing with anybody other than yourself.

Just don’t give up.

Start Run/Walking 

Once you can briskly walk for at least 60 minutes pain-free, start adding running segments to your sessions.

That’s what’s known as the run/walk method.

Action Step:

Start your session with a 10-minute brisk walk to get your heart rate up and blood flowing to the working muscles.

Next, jog for 20 to 30 seconds, then walk for 30 seconds to one full minute.

Repeat the cycle for 15 to 20 minutes, then wrap it up with a 5-minute walk as a cool down.

Once you’re comfortable jogging for one minute, increase your jogging time to 90 seconds.

Once 90-seconds feels like a breeze, increase it to two minutes.

Continue adding on in this manner.

Feel like too much to handle?

Don’t worry.

I’ve already provided you below with the exact overweight runner plan you need to get started.

Whatever you end up doing, make it a rule to gradually increase the time you spend running while taking less and less time for recovery.

Your goal is to be jogging for at least 20 minutes without too much huffing and puffing.

Listen to your Body

By far, this is the most important rule to abide by when you start running or any other form of exercise.

It’s okay—and expected—to experience a little muscle soreness the day after a workout, especially during the first few weeks.

After all, all good things happen when you step outside of your comfort zone.

You’ll be sweating, your heart rate will increase, and you’ll find it hard at times to keep at it.

But, if you’re doubling over in pain, you’re doing it wrong.

Slow down if you notice any of the following red flags:

• Nausea
• Intense chest pain
• Vomiting
• Severe muscle or joint pain
• Confusion
• Loss of balance
• Hearth palpitations
• Dizziness or vertigo

Recover Well

If you run hard every day and sneeze at the importance of rest, then you’re flirting with disaster.

In fact, recovery is as important to progress as the training itself.

For starters, alternate hard training days with rest days.

In case you don’t want to have a whole day off, then cross train.

Ideal options for beginners include swimming, strength training.

If it’s too much for you, simply call the day off.

Take more time if you need to, but stick to your plan.

 The 8-Week Beginner Obese
Running Plan

So how do you come up with a running plan when you’re fat?

It’s actually quite simple.

The following 8-week plan will have you follow a jog/walk training method.

Over the course of the upcoming weeks, you’ll gently shift the balance until you’re running more than you walk and past the point where you should be able to run for 20 to 30 minutes at an easy and slow pace.

Overweight Runner Plan – Week One

• Monday – Run two minutes. Walk two minutes. Repeat 6 times.
• Tuesday—Run two minutes. Walk two minutes. Repeat 8 times.
• Friday—Run two minutes. Walk one minute. Repeat 6 times.

Overweight Runner Plan – Week Two

• Monday —Run two minutes. Walk one minute. Repeat 8 times.
• Tuesday —Run two minutes. Walk one minute. Repeat 10 times.
• Friday—Run two minutes. Walk one minute. Repeat 8 times.

Overweight Runner Plan – Week Three

• Monday—Run three minutes. Walk two minutes. Repeat 6 times.
• Tuesday—Run three minutes. Walk two minutes. Repeat 8 times.
• Friday—Run three minutes. Walk one minute. Repeat 6 times.

Overweight Runner Plan – Week Four

• Monday—Run five minutes. Walk three minutes. Repeat 3 times.
• Tuesday—Run five minutes. Walk three minutes. Repeat 4 times.
• Friday—Run five minutes. Walk three minutes. Repeat 5 times.

Overweight Runner Plan – Week Five

• Monday—Run five minutes. Walk two minutes. Repeat 5 times.
• Tuesday—Run five minutes. Walk two minutes. Repeat 5 times.
• Friday—Run five minutes. Walk one minute. Repeat 4 times.

Overweight Runner Plan – Week Six

• Monday—Run five minutes. Walk one minute. Repeat 4 times.
• Tuesday—Run five minutes. Walk one minute. Repeat 5 times.
• Friday—Run seven minutes. Walk two minutes. Repeat 3 times.

Overweight Runner Plan – Week Seven

• Monday —Run seven minutes. Walk two minutes. Repeat 3 times.
• Tuesday—Run seven minutes. Walk two minutes. Repeat 3 times.
• Friday—Run 10 minutes. Walk three minutes. Repeat two times.

Overweight Runner Plan – Week Eight

• Monday—Run 10 minutes. Walk three minutes. Repeat two times.
• Tuesday—Run 12 minutes. Walk three minutes. Repeat two times.
• Friday—Run 20 minutes at an easy and slow pace.
• .

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