How To Start Running As A Fat Person

Starting a running journey can feel intimidating for anyone, especially for those of us who are carrying a few extra pounds. As a person who has been on this journey myself, I understand the challenges and fears that come with taking those first steps. But let me assure you, starting to run as a fat person is not only possible but can also be incredibly rewarding for both your physical and mental well-being.

Set Realistic Goals

When starting your running journey, it’s important to set realistic goals that align with your current fitness level. Remember, Rome wasn’t built in a day, and neither will your running endurance. Start by setting achievable goals like running for 10-15 minutes without stopping or completing a specific distance, such as 1 mile. These goals may seem small, but they are crucial to building a solid foundation and maintaining motivation along the way.

Invest in Quality Running Shoes

One of the most important investments you can make as a runner, regardless of your body size, is a good pair of running shoes. Extra weight can put more stress on your joints and feet, so finding shoes with adequate cushioning and support is crucial. Head to a specialty running store where experts can assess your gait and recommend the right shoe for your specific needs. Trust me, your feet will thank you later!

Start Slow and Listen to Your Body

Starting a running routine as a fat person means being mindful of your body’s capabilities and limitations. Begin with a combination of running and walking intervals to gradually build up your endurance. For instance, start with a ratio of 1 minute of running followed by 2 minutes of walking, and gradually increase the running time as your fitness improves. Remember, it’s important to listen to your body and take rest days when needed. Pushing yourself too hard too soon can lead to injuries and burnout.

Find a Supportive Community

Running can sometimes feel like a solo sport, but finding a supportive community can make all the difference in your journey. Look for local running clubs or online communities where you can connect with other runners who understand your experiences and can provide encouragement. Having a strong support system can help you stay motivated, share tips, and celebrate milestones together.

Focus on Progress, Not Perfection

It’s easy to get caught up in comparing ourselves to others or feeling discouraged by the number on the scale. Remember that running is a personal journey, and every step forward is a victory. Celebrate your progress, whether it’s running an extra minute or reaching a new distance milestone. Shift your focus from perfection to progress, and enjoy the amazing things your body can do.


Starting a running journey as a fat person may feel challenging, but it is absolutely achievable. Embrace the process, set realistic goals, invest in proper gear, listen to your body, find a supportive community, and focus on your own progress. Running is not about how fast or how far you go; it’s about the joy and empowerment that comes from taking care of your body and challenging yourself.

So, let’s lace up those running shoes and embark on this incredible journey together!