Starting to run at any age or weight can be difficult but it can be particularly difficult if you start from an overweight position. No need to worry though, everyone starts somewhere and here I have put together five things to do when starting to run when overweight.
- Should you run when overweight and is it safe?
The answer is yes, but like any new runner there are precautions you should take. Get a medical check-up to begin with, usually the doctor will promote fresh air and exercise and will be happy to hear about your new hobby. Don’t ask too many people who have no idea what they are talking about, ask people who have actually done it before and do not take the advice of some troll online who is more than happy to spread their negativity to the world.
2. Get a good pair of shoes
There are many really good specialised running stores. One in Ireland is the run-hub, but look it up in your area and go speak to them. Don’t be shy, everyone starts somewhere and specialised stores will give you the right advice on what shoe to purchase. Other mainstream sports shops can be good, but I find those shops better to buy from when you are more experienced. They are not always people who run themselves and are more interested in selling a shoe rather than actually helping you pick the right shoe for you. So go speak to a specialist, get the right shoe that will give your joints the extra support you need.
3. Start slow and try downloading an app for beginners
There are many good applications and there are also a lot of blog posts that recommend various apps. Right now, I am using the runna app. I believe this is better for more advanced goals, so to start with why not try couch to 5k. This is what I used when I started and it worked brilliantly. My wife has also recently started to use it, and she loves it too. It is perfect for beginners and really starts you off slowly. It is designed to improve your confidence. Remember its baby steps, run for a minute then walk. Next time try two minutes and so on.
4. Run in a quiet place with fewer interruptions
I was particularly conscious of how I looked when I first started running. This is not to say you are, and perhaps you don’t care about flaunting your stuff bouncing down your local town or beach. If that’s you, absolutely go for it my friend and may the force be with you. If you are more of the reserved type however, pick a quieter place to get started and work up those miles privately. I started in a park behind a local university. I went up in the evening three times a week. Of course there was people there, but no annoying traffic lights to contend with and it was a very relaxing environment with tall trees and straight flat paths. Stick in your headphones, use the newly downloaded application and get started !
5. Be patient and incorporate some stretches after your runs
As I stated above, do not push yourself too much too soon. Start slow and at the end of each run, do some stretches. I usually do mine as soon as I get home. The running channel on YouTube has some excellent stretches for runners and it literally takes five minutes. The stretches will help to reduce the build up of lactic acid that causes pains the day after. You should also drink plenty of water and try to incorporate some healthy vegetables in to your meals.
I hope the above tips are useful. Please feel free to subscribe to our newsletter where you can stay up to date on other running advice for beginners.