Home Fitness Training Running when Overweight: Nutrition and Fitness Tips

Running when Overweight: Nutrition and Fitness Tips

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Guess what: there’s no such factor as a “runner’s body”. Becoming a runner occurs within the thoughts. And simply since you won’t seem like a gazelle when you’re on the market monitoring your distance, doesn’t imply you’re not a runner. Running is an effective way to enhance your fitness, construct endurance, and can increase weight loss if that’s what you’re searching for. There are some things to pay attention to to scale back your threat of damage and get essentially the most out of your workouts. We’ve put collectively an important fitness and nutrition tips for you beneath.

Fitness Tips for Running When Overweight

Start Slowly

If you’re a newbie runner, your muscular tissues, tendons, and joints are being challenged in a brand new, unfamiliar means. The heavier you might be, the higher the load is in your body. That’s why it’s necessary to start out slowly and be affected person with your self so as to forestall any signs of overtraining

Since the impression pressure of working is 2 to 3 occasions as excessive as walking, it’s more healthy to start building endurance via walking first. (1) Begin with 15 minutes (about 3 occasions per week) and improve the quantity within the first 2-3 weeks. Depending on how robust you are feeling, you may regularly improve to a mixture of walking and jogging (instance: 1 min. working + 1 min. walking, repeat 3-5 occasions per session). When this feels straightforward, improve to 2 minutes of working or do extra repetitions. Don’t overlook to stretch after your run/walk.   

Focus on Low to Medium Intensity Runs

When you start your fitness training, deal with straightforward runs (depth stage lower than 75%) and reasonable depth runs (75-80% depth). A slower tempo reduces the loading pressure and thus the pressure in your tendons, muscular tissues, and joints. If you may stick with it a dialog when you run, you’re in the suitable vary. If you might be running to lose weight, this type of straightforward run is an efficient technique to attain your objective as a result of it boosts your metabolism.  

Running on comfortable surfaces, reminiscent of forest trails, can ease the impression in your joints. The flatter the floor, the higher; roots, gravel, and ditches make working more difficult when you’re beginning out, as a result of it’s important to consider maintaining your steadiness and defending your joints. An even floor means that you can run with a extra relaxed and regular stride. Try to maintain your steps shorter and keep away from overextending your legs.  

Start with Comfortable Gear

The right running shoes are necessary in your consolation and security. Choose footwear with good cushioning to soak up shock. Talk to a working shoe skilled and strive a take a look at run. The correct clothes can also be necessary; for those who sweat simply, select breathable materials to maintain you comfy whilst you run. 

Don’t Overdo It: Increase Gradually

The depth of your workouts ought to improve slowly and regularly for those who’re working when chubby. Give your body sufficient time to get used to the pressure of figuring out. When your body feels good throughout and after your runs, you may regularly improve the scope. The ultimate working schedule to construct a strong base is 3 times per week for about 30 minutes. Don’t improve the depth of your runs till you may run 30 minutes simply. At this level you may start introducing slower and sooner stretches in your run. 


Intense workouts velocity up fats burning, however first it is advisable to work in your endurance and total fitness. Otherwise you’ll rapidly discover that you just’re pushing your musculoskeletal system too onerous and your working journey will start with taking a break. Listen to your body and give your self sufficient time for recovery after your runs.

Build muscle with body weight training

Integrate stability exercises to start strengthening your muscular tissues from the start.


  • One body weight training exercise 2-3 occasions per week 
  • Exercises: lunges, low planks, aspect planks, squats, airplanes, Superman, mountain climbers
  • Create a circuit training routine with 3 rounds, 5 exercises, 30 seconds per exercise. Just think about, you’ll be building strength successfully in lower than 20 minutes!

woman stretching

Nutrition Tips for Running When Overweight

The proper nutrition is essential to make sure that your workouts are profitable and your body has the power shops it wants. 

Before your run

Don’t start your run on an empty abdomen or when you’re hungry. Have a small snack 30 to 60 minutes earlier than your run to energise you. A banana or a small granola bar is an efficient pre-run snack. Steer away from meals which might be excessive in fiber (e.g. legumes, entire grain merchandise). Although these meals are an necessary a part of your food regimen, don’t eat them earlier than a exercise. They are onerous to digest and can result in discomfort when you run. Foods excessive in fats may also trigger cramping. 

Drink a glass of water earlier than you lace up your trainers, however don’t drink a lot that it sloshes round in your abdomen. 

During your run

If you get thirsty whilst you’re working, take a water bottle with you. Sports drinks or watered down fruit juice is barely beneficial for those who’re an intermediate runner training onerous for greater than an hour. 

Do you get dizzy when you’re employed out? You is perhaps dehydrated or want a much bigger snack earlier than your run. Listen to your body. If you expertise frequent episodes of dizziness, discuss to your physician. 

After your run

You simply completed a run? Great, you ought to be pleased with your self! Eat a snack inside an hour after your exercise (composed primarily of carbohydrates and protein) to refill your glycogen shops and assist restoration. A bigger meal is barely beneficial for those who ran greater than an hour or your final meal was a very long time in the past.

Snack ideas after your run: 

  • Plain yogurt/soy yogurt with contemporary fruit and a small handful of nuts 
  • Omelette with greens and a slice of entire grain bread 
  • Smoothie with berries, milk/soy milk, and a spoonful of nut butter or flax/chia seeds 
  • Oatmeal with a splash of milk/soy milk, contemporary fruit, and a small handful of nuts or nut butter 

How to keep away from overeating after a run: 

  • Eat common, balanced meals (protein at each meal, adequate fiber, healthy fat) 
  • Don’t skip meals to chop energy (much less just isn’t at all times extra)
  • Drink loads of water 

bowl of porridge and fruit


If your objective is to lose weight by working, you continue to have to devour sufficient energy, particularly when you might be bodily lively. To lose weight in a healthy means, cut back your day by day calorie consumption by 300 to 500, however no more than that. 


No matter whether or not you need to enhance your fitness, lose weight, or each, working when chubby is completely doable. The necessary factor is to be affected person with your self, get comfy gear, and eat a healthy food regimen. 


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