How To Start Running When Morbidly Obese

Starting on a running journey when you’re morbidly obese can feel intimidating, but it’s a powerful step towards improving your health and well-being. When I first started running, I was met with numerous challenges, but with determination and patience, I was able to overcome them. Here are some tips and insights that I found helpful as I began my own running journey.

Consult with a Healthcare Professional

Before diving into any new exercise routine, especially when dealing with obesity, it’s crucial to consult with a healthcare professional. They can provide valuable advice tailored to your specific health needs and ensure that running is safe for you. This step is essential for preventing any potential injuries and ensuring a smooth transition into running.

Invest in Proper Footwear

Investing in a good pair of running shoes is crucial, especially for individuals carrying extra weight. The right shoes provide adequate support and cushioning, helping to reduce the impact on your joints and minimizing the risk of injury. Visit a specialty running store for a professional fitting to find the ideal pair for your unique needs.

Start with Walking

Beginning with a walking program can be an excellent way to build up your endurance and prepare your body for running. Gradually increasing the duration and intensity of your walks will help condition your muscles and cardiovascular system, making the transition to running smoother and reducing the risk of overexertion.

Set Realistic Goals

Setting realistic and achievable goals is key to staying motivated and making progress. Whether it’s aiming to run for a certain distance or duration, breaking down your goals into smaller milestones can make the process feel more manageable and rewarding. Celebrate each achievement along the way, no matter how small it may seem.

Embrace a Supportive Mindset

It’s essential to approach running with a supportive and compassionate mindset. Be kind to yourself and understand that progress takes time. There may be challenging days, but every step, whether walking or running, is a step towards improved health. Surround yourself with positivity and encouragement, whether it’s through supportive friends, online communities, or professional guidance.

Listen to Your Body

As you begin running, it’s crucial to listen to your body and be mindful of any discomfort or pain. Taking rest days when needed and paying attention to any warning signs can prevent potential injuries. It’s okay to progress at your own pace and make adjustments as you go along.


Embarking on a running journey while being morbidly obese is a courageous decision that can bring about numerous physical and mental benefits. Remember that every step you take is a step in the right direction. Stay patient, be kind to yourself, and celebrate your progress along the way.