How To Get Back Into Running After Gaining Weight

Getting back into running after gaining weight can be a challenging and intimidating task. As someone who has personally experienced this struggle, I understand the physical and mental hurdles that come with it. However, with the right mindset, proper planning, and gradual progression, it is absolutely possible to regain your fitness and love for running. In this article, I will share my personal journey and provide tips on how to get back into running after gaining weight.

The Importance of Mindset

Before diving into the physical aspects of getting back into running, it is crucial to address the mental aspect. Gaining weight can often lead to feelings of self-doubt and discouragement. It’s important to remember that your weight does not define your worth as a runner or as a person. Embrace the journey ahead with a positive mindset, focusing on the improvements you will make along the way.

Start Slow and Set Realistic Goals

One of the biggest mistakes individuals make when trying to get back into running is pushing too hard, too soon. Start by setting realistic goals that align with your current fitness level. If you haven’t been running for a while, it’s important to give your body time to adapt and build endurance gradually. Begin with a combination of walking and jogging, gradually increasing the running portion as your fitness improves.

Listen to Your Body

When getting back into running, it is essential to listen to your body and respect its limits. Pay attention to any discomfort or pain during and after your runs. If you experience any sharp or prolonged pain, it’s important to seek advice from a healthcare professional. Don’t be discouraged by slower paces or shorter distances at the beginning; consistency is key, and progress will come with time.

Find a Supportive Community

Running can be a solitary activity, but having a supportive community can make the journey much more enjoyable and motivating. Consider joining a local running club or finding a running buddy who can provide encouragement and accountability. Engaging with like-minded individuals who understand your goals and struggles can make a significant difference in your motivation to keep going.

Take Care of Your Body

As you get back into running, it’s important to prioritize your overall health and well-being. Make sure to include strength training exercises to build muscle and improve your running form. Incorporate stretching and mobility exercises to prevent injuries and improve flexibility. Don’t forget to fuel your body with nutritious foods and stay hydrated to support your running performance.

Track Your Progress

Keeping track of your progress can be a great source of motivation and help you see how far you’ve come. Consider using a running app or a journal to record your runs, distances, and times. Celebrate small milestones along the way, such as completing your first mile or setting a new personal best. Remember that progress is not always linear, but every step forward is a step in the right direction.

Patience and Consistency

Lastly, remember that regaining your fitness and getting back into running takes time. Be patient with yourself and trust the process. Some days may be harder than others, but consistency is key. Stick to your plan, stay committed, and don’t let setbacks discourage you. As you gradually build your endurance and strength, you will rediscover the joy and satisfaction of running.


Getting back into running after gaining weight is a journey that requires patience, determination, and a positive mindset. By starting slow, setting realistic goals, and listening to your body, you can gradually regain your fitness and love for running. Surround yourself with a supportive community, take care of your body, track your progress, and most importantly, be consistent. Remember, it’s not about how fast or how far you go; it’s about taking the first step and enjoying the process. Embrace the journey, celebrate your achievements along the way, and never forget that you are capable of incredible things.