How to Start Running When You’re Overweight (Free Running Plan}

There is no magic formula for getting in shape. If you want to know how to start running when you’re overweight, the answer is simple. Just START.

Zig Ziglar once said, ‘You don’t have to be great to start, but you have to start to be great.’ When you eventually get started, I encourage you to take Zig Ziglar’s words with you on every run.

While learning to start running, you’ll also discover that some runs will be smooth and others will be tough, regardless of your fitness level.

Yes, you are out of shape today, but the bigger picture is that you are on the road to better health, and that’s what counts.

You really should be proud of your decision to use running for weight loss.

How to Start Running When You’re Overweight

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1. Walk before one can run

There is nothing wrong with starting where you can, and in this case, start small.

Fitness is a journey. There’s no need for you to rush into running when your body isn’t yet ready or to push yourself to a point where you may injure or burn yourself out.

Remember, you are not in competition with anybody – you’re doing this to improve yourself.

Your body needs to gradually adjust to exercising, therefore, pacing yourself is very important.

When you’re overweight start by walking for at least 20-30 minutes a day, 3 times a week, at a moderate pace.

Once you are fairly comfortable with walking at that pace without feeling like you then you can slowly start running.

PS: A free PDF running plan is available for you to DOWNLOAD at the end of this article. It will teach you how to kick things off slowly.

2. Invest in quality running shoes for heavy runners

Running shoes are not the same.  When you’re overweight, your running shoes need to be comfortable enough to provide adequate cushioning for your feet and protect your knees by absorbing shock.

Durability is also another big consideration when buying your first pair of running shoes. You must never buy running shoes based on the brand name or how appealing they look.

The best running shoes for overweight runners

The top running shoe for overweight runners that will give you the smoothest and most comfortable ride is the Brooks Ghost 16. 

As you lose weight you can make better decisions about running shoes and follow this guide on choosing the perfect running shoes.

Essential reading:

• 10 best running leggings that don’t fall down
• How to Run In the Heat (Top Tips & Tricks)

3. Find a running partner

There will be days when running will be hard. On other days you’ll be too sore to run. Then there will also be days when life will give you lemons.

On those days, you will need a running buddy with similar goals to yours to remind you why you have to put on your running shoes and keep running.

Your running partner will be there to encourage you to achieve your goals, but you should also be there for them to inspire them to meet their set goals.

4. Join a running club or group

If you don’t want to be running alone but can’t find a running partner near you, then maybe consider joining a running club in your area.

Running clubs are not only for advanced runners but are open to anyone who wants to run, including you.

Not only will your running technique improve when you start running with a group, but you will also make new friends who are passionate about running.

Another reason to become part of a running group is that it will hold you accountable when it’s too cold or hot to exercise or when you can’t find inspiration from within.

If you are in the USA, resources like Running in the USA will help you find a running club or group near you.

5. Write everything down

Since you are running to drop weight, you should keep a log of your miles, personal bests, diet, and non-scale victories, to help you reach your long-term goals.

This will give you better insight into your goals and running progress.

6. Include strength training exercises

Running will help you lose weight, no doubt about that. But at some point, your body will get used to the exercise and your metabolism will slow down.

Eventually, you will hit a weight loss plateau. To avoid this and to supercharge your metabolism, you need to add weight lifting to your running schedule.

Weight lifting will help you burn fat and build lean muscle.

Beyond burning fat, strength training improves strength, and overall bone density (you’ll run faster and better). Strength training also helps improve the quality of life and can reduce chronic conditions.

Important: If you are a woman and are afraid of lifting weights because you believe you’ll end up looking like a man, this article on the benefits of lifting weights is especially for you.

In a nutshell, the more lean muscle you have, the more calories you’ll burn. An increase in lean muscle as a result of weight lifting will speed up your metabolism and what’s even better is that you’ll be burning calories hours after the exercise has ended.

7. Clean up your diet

If you want to lose weight and keep it off, you will have to clean up your diet. Exercise and healthy eating are key to a healthier lifestyle.

Don’t go on a ‘diet’ to lose weight. Diets fail, all the time, every time, besides, you can’t be on a diet forever.

Change your eating habits by making small daily food changes until you are eating only healthy foods.

For instance, on the first day, have a healthy breakfast. On the second day, add a healthy snack, drink more water on the third day, and eat a healthy lunch on day four.

You will succeed at picking up healthy eating habits if you make these baby steps at your own pace. Ultimately, you will reprogram your mind for healthier and sustainable weight loss.

 FREE DOWNLOAD: running for weight loss plan pdf