One of the runners is obese. She struggles to maintain a painful pace that most people might easily do with a quick walk. On her ponderous body, her running clothes are unnatural and ugly.
Another runner flies by her as she continues her terrible fight.
This runner is fearless, agile, and quick. Despite her 6-minute mile speed, she is barely out of breath. Her toned figure glistens with sweat, creating the ethereal impression that she is from another realm, unconstrained by gravity or mortality.
In my 21-year love-hate connection with this sport, I’ve learned one thing. It’s the most difficult thing in the world to go from couch potato to competitive athlete. Even so, it’s worth doing again and again.
I found out last year that I have insulin resistance, a metabolic disease. This explains why I gained five pounds just by looking at bread or pasta.
Because of my illness, being trim takes a lot more effort than it does for the ordinary person.
As a strong 120-pound athlete, I’ve competed in marathons and triathlons. I’ve also attempted to resume running while encased in a nearly 200-pound Michelin-man cage.
Running while obese, especially after jogging as an endurance athlete, is the worst penalty possible, I can say from personal experience.
Nevertheless, I remember the freedom I felt when I ran faster and farther than I ever imagined, so it’s worth every painful stride to reclaim it.
Running is relatively simple when you’re slim. Your size is available at all running stores. You can soon improve. While you may still battle to build up endurance, you won’t have to deal with the additional annoyances of the fat fight.
How Do I Begin Running?
Whether you’ve been running for years or are just getting started, it’s always a good idea to start with the fundamentals. There are numerous beginner running suggestions available, but here are a couple of things I wish someone had told me years ago.
I’d also like to speak directly to overweight runners who are just getting started on their fitness path, or those who have started and stopped more times than they care to remember.
You’ve got this! Here’s how to make the pain go away faster.
Related: How Do I Get Motivated To Run?
1) Running Equipment Should Assist Rather Than Impede.
Have you ever had shorts that sprint up your inner thigh faster than Ronald McDonald chasing a chicken? Compression shorts, in a nutshell. According to an Australian study published in the Journal of Sports Physiology and Performance, they have the extra benefit of improving blood flow and facilitating recuperation.
For more coverage, I like to wear compression shorts with a running skirt. To help with this issue, look for shorts with bands at the bottom of the legs, or just wear compression shorts under your usual shorts. This way, you can concentrate on jogging rather than worrying about your misbehaving clothing.
Also, heavy fabrics, such as cotton, should be avoided. We’ve got
Related: 8 Weight-Loss Motivational Tips
2) Invest in a Pair of Jogging Socks.
It astounds me how many people believe they can run in standard, scratchy socks. Purchase a few pairs of high-quality running socks. Blisters don’t indicate that you’re a hard-core nut; they indicate that you’re too cheap to invest in suitable equipment!
3) Purchase a Pair Of Supportive Running Shoes.
You’ll put extra strain on your shoes and lower legs as a heavier runner. You can even have a pronation problem. Make sure you’re correctly fitted in a supportive shoe at a running store. Also, make sure your shoes aren’t too tight. Losing toenails is not for the faint of heart, believe me.
4) Think About Doing Some Run-Walk Training.
Walk breaks should be included if you are out of shape. This strategy is well recognized as part of the Galloway Training Program. As your endurance improves, you can take fewer rests until you are able to run the entire distance.
5) Don’t be Afraid Of The Hills!
I used to despise mountains. They’ve grown on me now. First, you improve your high-intensity interval training, or HIIT, because just getting to the summit while fighting gravity requires a significant amount of effort.
One of the most effective training strategies for weight loss, speed, and fitness is high-intensity interval training (HIIT). It also aids you in making the greatest impression in the smallest amount of time. HIIT workouts are as least as effective as, and in many cases superior to, longer cardio workouts, according to research.
Many early-running ailments, such as shin splints, can be alleviated by hill running. On an elevation, you naturally use your hips more than your shins while pushing off the ground. You also land softly, with less muscle hammering.
Because there is less distance between your foot and the ground on an elevation, running up hills relieves pressure on your joints. Just keep walking down slopes until you’ve gained endurance and shed weight.
Finally, running uphill burns more calories. This is the ideal reason to run hills while you’re trying to lose weight!
6) Do Something Kind For Yourself!
What kind of things stoke your inner fire? Perhaps you enjoy running with other people. If that’s the case, join a running group to motivate you to get out on the track when you want to sleep in. Perhaps you enjoy shopping. After your first month of following a training regimen, set a goal to visit your favorite retailer.
Being running while overweight may be uncomfortable at first, keep in mind that it will get easier. You will race 2 seconds per mile quicker for every pound you lose. It doesn’t have to be painful, either, especially if you follow these ten instructions.
Finally, don’t be concerned about what others may think. They won’t recognize you in no time!
Embrace the old phrase, “You’re still overtaking everyone on the sofa no matter how slow you go!”
7) Take it Slowly.
The most common cause of damage is going out too fast. Do not raise your weekly mileage by more than 10%. After a tough workout, take a day off. Remember to drink enough water and get plenty of rest so that your body can heal.
8) Allow Small Successes to Develop Into Big Ones.
When I first started working on my weight problems, I set a goal for myself to run a marathon in six months, despite the fact that I hadn’t exercised in years. This is not something I recommend! Running can be challenging for beginners as they understand their body’s capabilities and limitations.
I will, however, push you to set a racing goal for yourself. Maybe you want to run your first 5K. The C25K program is quite popular among first-time runners.
9) If You Want To Train Filthy, Eat Clean.
You can’t outrun a lousy diet with exercise. Eat whole, fresh foods instead of prepackaged, processed foods. Reduce your sugar consumption and avoid trans fats. Make sure you drink plenty of water. To speed up your recuperation, eat anti-inflammatory foods. Research the best ways to fuel your workouts and stick to a healthy food plan.
4) Your Best Friend is a Lubricant.
While lubrication is used by runners of all sizes for lengthy runs, larger runners just have more things rubbing together. When only a dab makes all the difference, don’t put up with uncomfortable chaffing.