How To Start Running When Fat

Starting a running routine when you’re carrying some extra weight can be intimidating, but it’s not impossible. I know because I’ve been there. I want to share my personal journey and give you some practical tips for getting started on your own running journey.

Set Realistic Goals

As someone who struggled with weight, I understand the frustration of not being able to run as far or as fast as you’d like. It’s important to set realistic goals for yourself. Start with achievable targets, like running for 10 minutes without stopping, and gradually increase from there.

Invest in Good Shoes

When I first started running, I made the mistake of wearing old, worn-out sneakers. It made my experience unpleasant and led to unnecessary pain. Investing in a good pair of running shoes designed for heavier individuals made a world of difference. Check out Runner’s World for recommendations on shoes that provide ample support and cushioning.

Walk Before You Run

If you’re not used to physical activity, jumping straight into running can be tough on your body. Starting with brisk walking can help condition your body and build endurance. As you feel more comfortable, gradually incorporate short running intervals into your routine.

Listen to Your Body

One of the most important things I’ve learned is to listen to my body. It’s okay to take rest days when needed, and it’s crucial to pay attention to any pain or discomfort. Pushing through minor discomfort is normal, but never ignore persistent pain.

Find a Supportive Community

Starting a running journey, especially as someone carrying extra weight, can feel isolating. Look for running groups or online communities where you can find support and encouragement. Surrounding yourself with like-minded individuals can make a world of difference.

Build a Routine

Consistency is key when it comes to running. Try to establish a routine that works for you, whether it’s early morning runs, lunchtime jogs, or evening strolls. Building a habit takes time, but once it’s ingrained, it becomes easier to stick to your running goals.

Hydrate and Fuel Properly

Proper hydration and nutrition are vital, especially when you’re engaging in physical activity. Make sure to drink enough water throughout the day and fuel your body with nutritious foods to support your running efforts.

Celebrate Small Victories

Finally, don’t forget to celebrate your progress, no matter how small. Whether it’s running an extra minute or reaching a new distance, acknowledging your accomplishments can boost your confidence and motivation to continue.

Starting a running journey when you’re carrying extra weight is undoubtedly a challenge, but it’s one that’s worth undertaking. Remember that every step you take is a step toward a healthier and happier you. Embrace the process, be patient with yourself, and enjoy the journey.