If there is something that is clear in this life is that every start is hard, but when it comes to health, things change. If you really think that because you are overweight or obese you can't start running right away, you are wrong. Leaving sedentary lifestyles aside and opting for a healthier lifestyle can bring us countless benefits to our health and running can be a perfect ally to start this change of life. We make our own that popular saying "Before running, learn to walk; everything in life has its time" to present you some of the tips for running with overweight.
"I'd like to run but I weigh too much" or "when I go on a diet and lose a few pounds, I'll join the gym", don't let excuses stop you. It is important to set a clear goal and start working towards it, step by step, slowly but surely. A good attitude is essential to achieve our goals, there will be days that make us more uphill but willpower will make us overcome the excuses and place us closer to the meta.
How to start running if you are overweight?
Before starting with the tips for running with overweight, we echo a phrase of our sports dietician-nutritionist Ana Polo, who says that to find a healthy balance we must take care, equally, the three legs of the same "stool"; food, physical activity and rest. So, runneante, without further ado, here are some tips for those overweight people who want to start running.
1. Previous medical check-up
It is not that, overnight, we put on our running shoes and start running like crazy; far from it. If we are sedentary people and have never carried out a certain physical activity, or have not practiced sport for a long time, before giving free rein to exercise it is advisable to go to the doctor for a complete checkup and thus rule out any risk that could entail the practice of running for your health.
It is important to know our starting point in order to adjust our training routine and diet.
2. Positive attitude
As we mentioned at the beginning of this post, having a positive mental attitude is one of the main keys to success. There will be days when you don't feel like going for a walk or run at all. Other days you will feel more tired, sluggish and low on energy. It's not easy, but you must have the willpower to get off the couch and get outside. The effort pays off.
3. Personalized training plan
Personalizing your workouts and adapting them to your needs is the key to progressing, improving and strengthening your career as a runner. Following a personalized training plan will allow us to pursue a healthy goal through a specific preparation for each type of athlete.
"No two athletes are the same and, therefore, no two training plans should be the same", one of the maxims defended by our training app. It is a method that combines human knowledge (doctors in physical activity and sport sciences) with technology. Through Artificial Intelligence algorithms we collect, learn and analyze data from miles athletes to improve their performance week by week and achieve their best version.
4. Equip yourself properly
Although it may seem like a trivial matter, it is not. Wearing inappropriate clothing and athletic footwear when exercising can make the experience frustrating and, in some instances, can increase the risk of injury. When you first start walking, almost any type of clothing is appropriate, but once you start jogging, the level of sweating increases. Having running clothing in your closet will provide greater comfort and fit during your training routines.
Avoid cotton t-shirts and invest some time and money in choosing the right running outfit. Choose a good pair of running shoes, good tights, a breathable t-shirt and, if you are a woman, spend time looking for the right sports bra for the sport in question. Your experience will be more satisfying and you will be more motivated to reach your goal.
5. Healthy and balanced diet
A healthy and balanced diet will be vital for the achievement of our goals. However, it is important to adjust our diet to the final objective, in this case, weight loss. If we combine sport, healthy eating and rest, we will achieve the perfect balance that our sports dietician-nutritionist Ana Polo talks so much about.
If our goal is weight loss, our diet will be low in calories without losing sight of the nutrients and foods needed to face the day with energy. The diet will vary depending on the training habits of the athlete in question, also pursuing the principle of individualization that we defend so much from RUNNEA.
6. Rest
It is as important to train as it is to know how to respect rest periods. Something fundamental and that many novice people overlook. In order to progress and be more efficient it is necessary to alternate the days when you go running and others when you can rest or practice complementary sports such as: cycling, swimming, rowing, etc. As the saying goes, "A rested body is worth money". If we are rested, we will face our workouts with more energy and the results will be different. So, listen to your body, don't push it to the limit, only then will you be able to achieve your goals.
Backed by science
A study conducted by Loyola University published early this year in 2024 in the Journal of Science and Medicine in Sport has shown that five months of supervised physical exercise is enough to significantly improve bone mineral density in overweight or obese children. The study involved a group of children who, over a period of time, participated in a regular physical activity program. The results show that the intervention not only contributed to the loss of body fat, but also had a positive impact on bone density, a crucial factor for the healthy development of the child skeleton and the prevention of future complications related to bone mass, such as osteoporosis.
The team of researchers, including José J. Gil Cosano, professor of the degree in Physical Activity and Sports Sciences at Loyola University, stressed the importance of promoting physical exercise in childhood, especially in children with overweight problems, as this is a key time for strengthening bones. In addition, the study noted that aerobic and resistance exercise, such as that practiced in the program, is particularly effective in improving bone health. This research provides valuable evidence on the relationship between exercise and bone development, highlighting the potential of exercise as a preventive tool against future health problems, including obesity.
Risks or factors to take into account before beginning
As we have seen, starting to run when overweight is an excellent way to improve cardiovascular health, lose weight and gain endurance, but it can also involve certain risks if not done properly, that is clear. It is essential to be aware of these risks and take preventive measures to minimize possible damage. The body, by having to support greater weight, experiences greater strain on muscles and joints, which increases the likelihood of injury if you don't have the proper preparation or equipment, such as shock absorbing footwear or a progressive training plan.
One of the main risks is joint damage, particularly to the knees, ankles and hips. The repetitive impact of running, along with excess weight, can lead to problems such as tendonitis or chondromalacia patella, which is the wearing away of cartilage in the knee. In addition, joints that are not used to this type of stress can become inflamed, causing pain and limiting exercise. Also, there is a high risk of muscle and tendon injuries, such as tears, contractures or overloads in poorly trained muscles, as the body is not used to handling the repetitive stress of running with extra weight.
Another risk is cardiovascular exhaustion. For overweight people, intense physical exertion can overload the cardiovascular system, causing extreme fatigue, dizziness, and even breathing difficulties if proper progression in exercise intensity and duration is not followed. Finally, a common risk is lack of adherence due to frustrations with physical discomfort or slow progress. However, the good progress of your routine and a healthier life depends on not ignoring these risks but getting into running in spite of them. By adjusting your training to your initial abilities, pain or difficulties can be overcome and become imperceptible. It is therefore essential to start slowly, with a plan adapted to strengthen the body and avoid long-term injuries.
Best running shoes to start running
New Balance Fresh Foam 680 v8
The New Balance Fresh Foam 680 v8 is one of the shoes designed for those who begin to run because it stands out for its comfort and cushioning, in addition to having one of the best value for money of the brand.
- Surface: Road
- Use: Training
- Cushion: Neutral
- Running gait: Neutral
- Drop: 8 mm
- Pace: Low, Medium
- Weight: 268 gr
Brooks Trace 3
The Brooks Trace 3 are running shoes that are part of the mid-range of the brand, essential for those who are starting to run and need a soft and comfortable shoe, with good performance but without the great technologies that are present in the most prominent models of Brooks.
- Surface: Road
- Use: Training
- Cushion: Neutral
- Running gait: Neutral
- Drop: 12 mm
- Pace: Low, Medium
- Weight: 255 gr
Nike Winflo 11
The Nike Winflo 11 is one of the latest novelties from the North American multinational, designed for our daily running workouts or walking quietly around the city, as it has some of the best technologies of the brand.
- Surface: Road
- Use: Training
- Cushion: Neutral
- Running gait: Neutral
- Drop: 10 mm
- Pace: Low
- Weight: 262 gr
ASICS Gel Pulse 15
The ASICS Gel Pulse 15 is presented with great innovations with respect to previous versions that make it one of the most versatile shoes of the brand, incorporating some of the most outstanding and popular technologies of ASICS.
- Surface: Road
- Use: Training
- Cushion: Neutral
- Running gait: Neutral
- Drop: 8 mm
- Pace: Low
On Cloudsurfer 7
The On Running Cloudsurfer 7 is a next-generation running shoe that offers a unique combination of cushioning and speed for the demanding runner. This shoe is designed for runners looking for a smooth, comfortable and fast running experience on all types of terrain.
- Surface: Road
- Use: Mixed
- Running gait: Neutral
- Drop: 10 mm
- Pace: Medium
- Weight: 245 gr
Joma Rodio
The new version of the Joma Rodio, a shoe that stands out for its great value for money. Despite not being one of the most outstanding shoes of the brand, it does incorporate some of the most popular technologies developed by Joma. The upper features a custom jacquard upper, very lightweight and breathable, accompanied by VTS perforations for sweat ventilation. The midsole features a one-piece phylon foam, while the outsole has one of the brand's most prominent compounds, Durability rubber.
- Surface: Road
- Use: Training
- Cushion: Neutral
- Running gait: Neutral
- Pace: Low
Under Armour HOVR Turbulence 2
The Under Armour HOVR Turbulence 2 is a road running shoe designed to provide a lightweight and efficient, yet durable and comfortable ride. Its UA HOVR midsole, a reactive foam that reduces impact, returns energy and propels you forward to provide the best support, comfort and dynamism. All this with a light weight of 278 grams and a total drop of 8 millimeters.
- Surface: Road
- Use: Training, Racing
- Cushion: Neutral
- Running gait: Neutral
- Drop: 8 mm
- Pace: Medium
- Weight: 278 gr
Mizuno Wave Ultima 15
The Mizuno Wave Ultima 15 appear as a remodeling of height that will not leave you indifferent. And, if you were already a fan of the range, its continuing line and its functional and attractive design will delight you. It is an ideal model for medium-weight runners accustomed to distances up to marathon. They maintain a reduced weight below the barrier of the 300 grams and its usual drop of 12 millimeters. However, the most important novelty is found in the midsole material, which is now a dual density Mizuno Enerzy foam that facilitates cushioning and reactivity.
- Surface: Road
- Use: Training, Racing
- Cushion: Neutral
- Running gait: Neutral
- Drop: 12 mm
- Pace: Medium
- Weight: 290 gr
Kiprun KS900 2
Decathlon's new Kiprun KS900 2 running shoes are now available. They are a great combination of technology and comfort and feature some of the best materials developed by the French multinational company.
- Surface: Road
- Use: Training
- Cushion: Neutral, High
- Running gait: Neutral
- Drop: 6 mm
- Pace: Low, Medium
- Weight: 300 gr
Adidas Supernova Stride
The adidas Supernova Stride are running shoes that stand out for maintaining an aesthetic line very similar to that of Supernova Rise. We must highlight the Dreamstrike+ midsole, the new star component of the German company. Its Support Rod system remains integrated into the outsole of the shoe to provide more effective, smooth and stable transitions. The outsole integrates Adiwear technology in a set that is already a jewel in the German company's catalog.
- Surface: Road
- Use: Training, Racing
- Cushion: Neutral
- Running gait: Neutral
- Drop: 10 mm
- Pace: Low, Medium
Puma Velocity Nitro 3
The PUMA Velocity Nitro 3 is one of the most popular daily training running shoes from the German brand because it adapts to a wide range of runners and stands out for its great versatility, which is still maintained in this latest version.
- Surface: Road
- Use: Training, Mixed
- Cushion: Neutral
- Running gait: Neutral
- Drop: 8 mm
- Pace: Medium
- Weight: 266 gr
Kelme Beat
The Kelme Beat, in addition to being a great value for money model, is prepared to offer great comfort in all those workouts of soft rhythms and low loads. They are specifically created to maintain great comfort and cushioning while running. They contain a dual density insole of 5mm inside, and an EVA plate throughout the sole that, together with its sole made of phylon, will provide maximum cushioning, strength and stability. All this in a set of great lightness and 9 millimeters drop.
- Surface: Road
- Use: Training
- Cushion: Neutral
- Running gait: Neutral
- Drop: 9 mm
- Pace: Low
Skechers GO RUN Pure 4 Arch Fit
The Skechers GO RUN Pure 4 Arch Fit is one of the most appreciated shoes of the brand thanks to its comfort and good performance, we can use them for walking or running without any problems. We are facing one of the models of greater fit and versatility of Skechers.
- Surface: Road
- Use: Training, Racing
- Cushion: Neutral
- Running gait: Neutral
- Drop: 6 mm
- Pace: Low, Medium
- Weight: 238 gr
Read more news about: Running Training
