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For those thinking of beginning to run, it can feel like a daunting prospect, especially for those carrying added weight. You might conjure images of slinky athletes gliding off into the distance, and you might find it a daunting prospect. But here’s the thing: Running is a great way to get healthier, improve your energy, and feel a sense of accomplishment, whether your starting point is that you can’t run at all. You have to get over that initial hurdle, just as if you wanted to venture through the beautiful variety of music, embarking on your running journey is all about taking the first step and just seeing what you can do.
Why Running is a Great Option
It may sound intimidating at first sight, but running does have certain advantages for beginners with extra weight:
- Calorie Burning Benefit: Running is a very efficient way to burn calories and also has other benefits when it comes to managing your weight.
- Better Cardiovascular Health: Routine running will boost your heart and lungs, reducing your likelihood of suffering from a range of health problems.
- Improved Mood and Energy: As known, exercise releases endorphins—the feel-good hormones that improve mood and energy levels.
- No Special Equipment Necessary: You only need a good pair of shoes and clothes you feel comfortable in.
- Feel Good Factor: The more you want to do something and you finally achieve it after that irritation, frustration, and delight/confusion, the more rewarding!
Starting Out Safe and Smart: The Beginner’s Plan
And the secret to success as a beginning runner, especially with some extra weight, is to ease into low-key running while listening to your body and prioritizing safety:
- You’re Doing the Walk-Run Method: Do not get too hung up on a sequence of running and walking. Start with walk: run intervals. For instance, walk for 2 minutes, then jog for 30 seconds. Repeat 20-30 minutes for this. As you become fitter, do the running intervals longer and the walking less.
- Wear Proper Shoes: A good pair of running shoes is essential to avoid injuries. Go to a specialty running store where employees can watch you run and help you find the best shoes for you.
- Listen to your body: Watch for pain or discomfort. Don’t continue past sharp pain. It’s fine to walk when you have to stuff. Recovery is just as important as exercise.
- Begin with Short, Doable Distances: Aim to do the mile run not on your first day. Start with shorter distances around your neighborhood or track.
- Concentrate on Time, Not Speed: At the start, you’ll want to have your body ‘acclimate’ to the activity. Don’t concern yourself with how fast you are going.
- Warm-Up and Cool-Down Warm-up with light aerobic activity (such as walking) and dynamic stretching exercises (leg swings, arm circles). Follow up with static stretches (hold each stretch for 20-30 seconds) as part of a cool-down.
- Hydration: Make sure to drink ample water before, during, and after your runs.
- Try Low-Impact Options: When your body is feeling tender or weary, try low-impact exercises such as walking, swimming, or cycling to keep moving without too much impact on your joints. These discoveries are simply different “game” options so you don’t get bored on your fitness journey, akin to what JILI provides.
- Be Patient and Be Consistent: Change doesn’t happen overnight. If you fail to see the results immediately, keep at it. Consistency is key. Try to work out on most days of the week.
Celebrating Your Progress
Recognize and commemorate any victories, regardless of how minute. You ran for an extra minute? Great! Did you get your workout? Awesome! Celebrating your successes also helps keep you motivated and builds your confidence.
Wrapping Up
So running when you’re overweight is a courageous, empowering and proactive step towards a healthier, happier you. Be patient with yourself and listen to your body and try to celebrate your progress. Find fit every step of the way And, just as you can’t explore a fascinating new world in one day, you can’t turn back the clock to undo the damage.
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