Home Health Tips Wondering How To Run When You Are Overweight? Read This!

Wondering How To Run When You Are Overweight? Read This!

Wondering How To Run When You Are Overweight? Read This!

Indeed, there is no such thing as ‘a runner’s body’. The process of becoming a runner is primarily in the mind. Even if you don’t look like a gazelle on the field, keeping up with your speed isn’t a reason not to be an athlete.

Running is an excellent method of increasing fitness, increasing endurance and promoting weight loss if this is your goal.

You must be aware of it

of a few points to minimize the chance of injury and get maximum benefit from your training. We’ve rounded up the most essential health and nutrition advice in the following article.

Fitness tips for running with overweight

Start low-threshold

When you just start learning to run, the muscles, tendons and joints are tested in a whole new way. The more weight you carry, the greater the load on your body. That’s why it’s critical to start slow and be patient with yourself to avoid any signs of over-training.

The power of running is two to three times greater than that of walking; it’s healthier to build stamina by walking first. Start with 15 minutes of walking (about three times a week) and increase in 2-3 weeks. Based on how vigorous you feel, gradually increase the amount to a mix of jogging and walking (example: 1 minute of running followed by 1 minute of walking, repeat 3-5 times per session). Increase it to 2 minutes of running or more reps if you feel comfortable. Be sure to stretch after running or walking.

Focus on low to medium intensity runs

When you start your fitness routine, you should focus on running at a moderate pace (intensity less than 75 percent) and moderate intensities (75-80 percent intensity). A slower pace reduces the strain and strain on your muscles, tendons and joints. If you can have conversations while running. This easy run is a great way to get there if you’re trying to lose weight because it improves metabolism.

Running on soft surfaces, such as paths in forests, can reduce stress on the joints. The flatter the surface, the better. Roots and ditches make running more difficult when you start out because you need to keep your balance and protect joints. A flat surface allows you to run with a more accessible and smooth stride. Make sure to keep your stride short and don’t stretch your legs too far.

Start with comfortable gear

The right sneakers for running are crucial to ensure your safety and comfort. Look for shoes that are cushioned to absorb shocks. Consult a professional running shoe manufacturer and test run. A suitable outfit is essential. Choose the most breathable fabric to make sure you feel comfortable running if you sweat a lot.

Don’t overdo it and then increase the speed.

Your intensity training will gradually and slowly increase if you are overweight and running. Give your body time to adapt to the pressure of exercise. If your body feels good during and after your run, you can gradually increase your training. The best running schedule to build a strong foundation is to run for about 30 minutes three times a week. Do not increase the intensity of your runs until you can run for 30 minutes without any problems. This is when you can start introducing slower and faster runs.


The intense workouts increase fat burning, but you need to improve your stamina and general fitness. If you don’t, you’re overloading your muscles and your running journey will begin with taking time off. Pay attention to your body’s signals and give yourself enough time to recover after your run.

Muscle building, including body weight training

Add stabilization exercises to strengthen your muscles from the get-go.


Bodyweight training 3 times a week

Exercises: Lunges, Low Planks, Side Planks, Squats, Planes, Superman, Mountain Climbers

Create a circuit training routine with 3 rounds, five exercises, and 30 seconds for each exercise. Imagine building strength in less than 20 minutes!

Nutrition tips for running when overweight

Nutrition is crucial to ensuring that workouts run smoothly and that your body is filled with the energy reserves it needs.

before you go

Do not run on an empty stomach or when you are hungry. Eat a small meal 30-60 minutes before your run to get more energy. A small banana or snack bar of granola is a good pre-run snack. Watch out for fiber-rich products (eg whole grain products, legumes). While these are an essential part of your daily diet, you should not consume them before a workout. They are difficult to digest and can cause discomfort while running. High-fat foods can also cause cramps.

Have a glass of water before putting on those running shoes, but be careful not to drink too much and it could end up in your stomach.

During your run

If you are thirsty while running, take your water bottle with you. Sports drinks or diluted fruit juices are recommended for average runners who work hard for more than an hour.

Do you experience dizziness during your workout? You may be dehydrated or need a bigger snack before your run. Be aware of your body. Consult your doctor if you regularly experience dizziness.

after your run

Did you just finish a race? That’s great, and you should be proud of yourself! Take a bite of food (composed primarily of protein and carbohydrates) within an hour of your workout to replenish your glycogen stores and aid the recovery process. A larger meal is recommended if you have been running for more than an hour or if your last meal was long.

Snack concepts after running

Yogurt natural / soy yogurt with fresh fruit and a handful of nuts

Omelette with vegetables and a slice of whole wheat bread

Smoothie made with fruit, milk or soy milk and a spoonful of linseed/chia seed, nut butter or flax

Oatmeal served with a splash of soy milk or milk, fresh fruit and a few crumbs of nuts or nuts.

What you can do to avoid overeating after running:

Eat balanced food choices regularly (protein throughout the day, plenty of fiber and healthy fats)

Don’t skip meals to cut calories (less doesn’t always equal more)

drink plenty of fluids


Suppose you are trying to lose weight while running. In that case, it is still necessary to eat enough calories, especially if you are physically active. To lose fat sustainably and sustainably, you should reduce your daily calories by 300-500 per day, but no more than 500 calories.

take away

Whatever your goals, whether you want to build your fitness or both lose weight, running if you’re overweight is definitely doable. It is essential to take the time to ensure that you are comfortable in your equipment and are following a balanced diet.

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