Tips to Start Running When You Have Obesity

Even if you are obese, you can still run—to build strength and stamina, lose weight, and become healthier. Here are the best tips to start running when you are obese while reducing the risk of injury.

How to Best Start Running as an Obese Person

If you wish to run, then plan according to your BMI. As an obese person, running will put more load on your joints. Running is not bad for your knees. But to avoid injury and overtraining, you need to be patient with yourself and consider the following factors:

• Mentality Fat or thin, strong or weak, male or female, adult or child - anyone can run. Being a runner is all about the mindset.
• Start slow Do not become disheartened. It's vital to start slow and allow your body to adapt to these new demands. You can increase the duration and intensity of your runs as your stamina and strength build up.
• Wear the correct gear Your running shoes should fit comfortably and have good cushioning for absorbing shock and other stress. Clothes made of breathable materials will also ensure your comfort during the run.

Running Techniques for Overweight Beginners

• Start with brisk walks and build endurance.
• Walk 3-4 times a week for about 15-30 minutes or more.
• Once your body gets used to this, introduce a combination of walking and jogging.
• Run for a minute and walk for 2-5 minutes. Repeat.
• Once you find this easy, increase your running intervals.
• Low to moderate-intensity jogging is recommended for a morbidly obese running program.

Can You Make Running With Obesity Easier?

There are various techniques that you can use to make running easier, such as the following:

• Bodyweight training Twice a week, strengthen your muscles with stability exercises. Create your own circuit training routine. Choose any 5 from side planks, low planks, lunges, mountain climbers, squats, etc., and do 30 seconds per exercise for 3 rounds.
• At-home strengthening: You can be obese and healthy (though it is far more complicated than just that), but you are still at high risk of developing various metabolic disorders. There are plenty of at-home exercises for obese people. Invest in a pair of dumbells or a kettlebell to get started with a wide variety of home workouts.
• Nutrition Before the run, have a glass of water and a small snack, such as a banana. Avoid foods high in fat or fiber. After your run, eat a post-workout meal rich in protein to support recovery.

Medical Disclaimer

The information provided by DarioHealth Corp. programs is general in nature and is not meant to replace the advice or care you get from your doctor or other health care professional.

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