How to Start Running as an Overweight Woman

Running -- it's something we've all done at some time or other. Let's face it - as an adult, running just isn't as fun as it was when we were, say, 7 years old. Hopefully, we can bring that enjoyment back to running and keep you injury-free while you build your miles!

Difficulty: Easy

Instructions

Things You'll Need:

• good, well-fitting running shoes (not necessary EXPENSIVE running shoes)
• supportive, comfortable sports bra (go ahead and splurge for this!)

1. The first and most important step to running is - believe it or not - start, period. As an overweight woman, my dream has been to run. After deciding not to wait till I was perfect to start running, I learned that sometimes the biggest obstacle was...myself.

2. Once you've made the decision to run, start a little slower by walking. Some people are not able to walk for 30 minutes at a time, so that should be your first goal.

3. Once you feel like you're not going to keel over after 30 minutes of walking, a good idea for your next work-out is to start running at 60-second intervals throughout your walking. A popular program is to walk 5 minutes, run 1 minute. Some people are able to start out walking 2 minutes, running 1 minute. Experiment with this. You want to give yourself a challenge, but don't kill yourself for it.

4. After you've gone 3-4 work-outs with the walk-2, run-1 method, move to a walk-2, run-2 method. Then move to a run-2, walk-1 method. Your goal is to increase your run period by a minute every 3-4 workouts.

5. Within a few weeks, you should be up to running a run-15, walk-1. Try to keep your work-outs to about 30-minutes, max. You don't want to over-train your muscles. In this case, more is NOT better.

6. Set your goal at running for a full 30-minutes, and carry it out by gradually increasing the run intervals during your work-outs. running for 30-minutes should be pretty close to 2 miles! See how far you'll be going in just a few weeks?!

Tips & Warnings

• Be sure you've got your shoes laced securely (notice I did not say TIGHT), and dress comfortably for the weather, if you're going to be walking/running outside.
• ALWAYS stretch before running, and after as well. You want to stretch your hamstrings, groin, Achilles tendon, and the outer muscles of your thighs for about 15-seconds each.
• I prefer to walk for about 5-10 minutes before starting to run - I consider it my 'warm-up' period.
• It's best if you do this work-out every other day, and just walk for 30-minutes on your off days. ALWAYS take a rest day each week.
• Runners can be adamant about running outside versus on a treadmill. This is totally a personal choice, so don't let anyone belittle you about it!
• Remember, everyone has bad days. Don't let it stop you from reaching your goal. Just because you don't reach it in record time does not mean it is unreachable!
• Listen to your body, and know the difference between an ache (like when you've used some muscles for the first time in a long time) or a true PAIN (like pulling something!) Don't try running if you're in pain. If you're aching or tight because of the last work-out, walking for a bit should help you loosen up.

Resources

• How to Shop for Plus-size Clothes on a Budget

[ManInTheShadow]

on 10/22/2008 My 5 stars for you. I also would encourage to enter some local 5K race. It may sound weird to race when you just started running, but you will be amazed how many people like you are there. This can be motivating and also you can meet new friends and support one another. I would say that for 95% runners all races are predominantly social activity rather than pure competition.

[2besure]

on 9/17/2008 Yep that's right. Walking is the way a safe way to start. My Dr recommended 20 minutes a day 3 or four days a week.

[Cherraine]

on 9/13/2008 Very inspiring. It helps to know it's okay, no matter one's size or ability level, to start where you are. Just start! Now...where are my tennis shoes?!?!

[texaspeach63]

on 9/3/2008 Great article thanks for sharing!!