Powered By
Calories: We all need them, but many of us want to burn a few, too. Running for one hour can burn 300 to 600 calories, depending on your pace. It’s also linked to many benefits, including a longer lifespan, a lower risk of heart disease and cancer, better sleep, an improved mood, and healthier muscles and bones.
Knowing why you should run and actually going for a run are two different things. It can be tough to get going, especially for that very first run. In this guide, we’ll share some tips to help you start running with a larger body safely and confidently.
Before you do anything else, tell your healthcare provider that you want to start running. If you have medical conditions like heart disease, diabetes, or kidney disease, your healthcare provider may evaluate your current symptoms before clearing you to run.
It’s also important to talk to your doctor about any old injuries or breathing problems that may make it difficult or dangerous to run.
Running is a high-impact activity that requires your ankles, knees, and hips to absorb a lot of force with each step. A sturdy pair of running shoes helps keep your joints in alignment and absorbs some of the impact before it reaches your joints. This can help prevent pain and injury in your joints and in tissues like ligaments, tendons, and muscles.
Having a larger body puts additional pressure on weight-bearing joints like the knees, making supportive shoes extra important. Look for cushioning that feels good and helps protect you from injuries while keeping you comfortable.
Choosing the right pair of shoes is a highly personal decision. What feels comfortable to one person may be too stiff and restrictive to another. Consider consulting with a physical therapist or orthotic specialist for recommendations based on your needs, such as overpronation (when your foot rolls too far inward while walking), swollen feet, joint pain, or flat arches.
Clothes allow us to celebrate our bodies, so choose a running outfit that makes you feel happy and energetic. It may seem like an insignificant detail, but enjoying your workout clothes can help you look forward to your run.
Of course, running clothes also need to be practical. Choose pants or shorts that cover your thighs completely to help prevent chafing, and make sure they stay in place while you move. Prioritize moisture-wicking materials to help you stay cool.
If you’re running outside, you may want clothes with built-in UV protection in summer or an insulated liner in winter. Reflective gear is a must-have if you’ll be running near roads.
Now it’s time to start making a running plan. Figure out where you’ll run, whether it’s on a treadmill at the gym, around the high school track, or through the neighborhood. Choose a location where you feel safe and confident.
There are pros and cons to using a treadmill versus running outside. You may find a treadmill helpful because it lets you run indoors when the weather isn’t ideal. Running outside pushes your body to adapt to whatever’s in front of you, including hills and different terrain, and may lead to greater physical fitness.
Both scenarios can help you lose body fat, so run wherever you feel comfortable.
Think about how long you plan to run and when you’ll fit it into your schedule. Your healthcare provider can help you decide how much weekly activity you should aim for to reach your goals, but don’t get too caught up in the math just yet. Any increase in activity is good for you, and it’s better to start slow than to do too much too soon.
For now, think about whether you want to do a 20- or 30-minute run in the morning, afternoon, or evening. The time of day doesn’t matter — choose the routine you’re most likely to stick with.
Next, pick three or four days per week to run. Monday, Wednesday, and Friday work well for complete beginners because this schedule gives you rest periods in between.
Finally, make a rainy day plan. Some people bundle up for the weather and hit the pavement no matter what. Others head to the gym or briskly walk around a department store. Figure out your strategy ahead of time so you don’t end up skipping a day.
Properly warming up before a run and cooling down afterward helps prevent injuries and reduce muscle cramps.
The 5- to 10-minute warmup focuses on slowly increasing your heart rate and breathing while gently stretching your muscles through their full range of motion. Lunges, arm swings, jumping jacks, and a brisk walk are common examples of warmup exercises.
The 5- to 10-minute cooldown helps gradually lower your heart rate and breathing while avoiding dizziness from a sudden drop in blood pressure. Cooldown routines often include slow movement, gentle stretches, and breathwork.
If you aren’t already in the habit of walking or exercising, don’t make the mistake of running on the first day. To avoid injury and get your body used to more activity, start by walking for 20 or 30 minutes each day.
When you’re ready to progress, the next step is to run for a short period of time. Many Couch-to-5K programs for new runners recommend running for 1 minute and walking for 1 minute for a total of 10 times (20 minutes) to build endurance.
However, there’s no reason why you can’t start slower than that. In fact, running shorter distances leads to fewer injuries in beginner runners. Try running for 1 minute and walking for 4 or 5 minutes, then repeat five times for a total of about 30 minutes.
During your next session, try to run for a longer period of time. Gradually increase the amount of time you run before taking a walking break. Your walking breaks can also be shortened to 30 seconds or less.
Don’t overdo it. If you need to walk a little longer between runs, that’s fine. If you feel pain, pause for a few days to heal. Listen to and honor your body’s needs, but don’t give up entirely.
It’s important to find small ways to challenge yourself so that your body continues to get stronger and more efficient. Doing the same thing over and over again may feel comfortable, but it can actually lead to injury over time.
To add a little variety to your run, try picking up the pace (either for a longer period of time or for short bursts), running up or down a slight incline, running a longer distance, or running on a natural trail instead of pavement.
Strength training exercises offer another good way to work your muscles in new ways to make running a little easier.
Athletes need regular rest days to allow the body to heal. Taking time off from running decreases the risk of injuries, and getting plenty of sleep allows your muscles to grow.
Proper recovery also means getting the right balance of macronutrients — protein, carbohydrates, and fats — to fuel your runs and support muscle growth. Consider checking in with a registered dietitian to see if your eating habits need any changes as a runner.
It’s OK if you start running and decide it’s not for you. Although change is rarely comfortable, you don’t have to be a runner to become fit and strong. Try other exercises until you find something enjoyable that you’d like to stick with.
A brisk walk (about 3 miles per hour, or 1 mile in 20 minutes) can improve cardiovascular health and burn calories. You can also try low-impact cardio machines at the gym, like the elliptical, vertical climber, or rowing machine. Swimming and hiking are other great ways to move your body.
On MyObesityTeam, people share their experiences with obesity, get advice, and find support from others who understand.
Do you enjoy running? What helped you get started? Let others know in the comments below.
Get updates directly to your inbox.
Continue with Facebook
Sign up with your email
Become a member to get even more
Join
We'd love to hear from you! Please share your name and email to post and read comments.
You'll also get the latest articles directly to your inbox.