NEW!Incredible offer for our exclusive subscribers! Read More
Cross Training For Runners

Running Tips for Overweight Beginners: Your Journey to Fitness Starts Here!

7 Mins read

Looking for some practical running tips specifically tailored for those of us who are carrying a few extra pounds? Well, you’ve landed on the right page!

Let me start by sharing a little about my own journey to fitness. Believe me when I say I was a complete mess before I started down this path. Exercise? Ha! That was a foreign concept to me. I was constantly stressed out (and let’s be real, I still have my moments), and I had a serious love affair with all kinds of food. I mean, if it was edible, I’d devour it without hesitation.

But then, one fateful day during my second year of college, I stepped onto that dreaded scale. And what did it show? A whopping 200 pounds are staring right back at me. For a 6’1″ guy like me, that’s at least 40 pounds above what’s considered “normal.” Talk about a wake-up call!

That moment was my turning point. I knew deep down that I had to make a change, and I had to make it fast. So, with unwavering determination, I embarked on an intense running program and completely transformed my diet. And guess what? Fast forward just a few months, and I had reached my goal weight.!

Nowadays, I’m proud to say I’m in the best shape of my life. I run regularly, pump some iron at the gym, and yes, I’m a Keto evangelist. Trust me, I could talk your ear off about the benefits, but let’s save that for another time.

But here’s the thing, and I want to be real with you: My fitness journey wasn’t all smooth sailing. Oh no, it was a rollercoaster ride full of ups and downs. But you know what? That’s just part of the process, isn’t it? And that’s exactly why I’m here today—to share with you some practical tips and measures to take when you’re starting your running journey as an overweight person.

I genuinely hope you find these tips helpful and applicable to your own situation. But hey, if you’re not feeling them or have other ideas in mind, shoot me an email. I’m all ears and open to exploring different options with you.

Alright, enough chit-chat. Let’s dive into those running tips and get you on the path to success!

  1. Get Checked: Your Health Matters!

Running, ah, is the most convenient and accessible sport out there. But hold your horses because here’s a little secret you should know. Running may be incredible, but it can also be a high-impact activity that puts some serious stress on your muscles, joints, ligaments, and heart.

So, before you lace up those running shoes and hit the pavement (or treadmill), it’s crucial to make sure you’re healthy enough for the sport. This step is especially important if you’ve been out of shape and haven’t exercised for a while. Take it from me; consulting your doctor and having a heart-to-heart conversation is an absolute game-changer.

Your doctor will be your trusted ally, providing valuable insights and answering all those burning questions you might have. They’ll help you understand if there are any modifications or limitations you should be aware of. It’s like having a personal running coach for your health! And let me tell you; it’s never a bad idea to err on the side of caution. After all, your well-being is priceless.

By taking this proactive approach, you’re not only avoiding potential pitfalls but also setting yourself up for success. You wouldn’t embark on a thrilling adventure without preparing, right? The same goes for your running journey. So, my friend, don’t skip this important step. Your body will thank you, and you’ll be ready to conquer the world, one stride at a time.

  1. Get the Right Equipment 

Now that you have the green light from your doctor, it’s time to get equipped for your running adventure. Trust me, having the perfect running ensemble is like having a superpower that makes your training not only comfortable but also enjoyable and efficient.

But hey, I hear you. Being an overweight runner (we’re talking 60 pounds or more), it can feel like searching for a mythical creature to find suitable running clothes. Well, fear not, my friend, for the good news is here! Most well-known brands have realized that every body deserves to hit the road, so they’ve crafted running apparel specially designed for those with larger bodies. It’s like finding the ultimate treasure chest of comfortable workout gear!

Now, let’s go shopping. You can either explore a retailer in your local area or embrace the convenience of online shopping at stores like And here’s a pro tip: many retailers offer free shipping if your order exceeds $50. Cha-ching! That’s some valuable information to keep in mind. But wait, before you hit that “Add to Cart” button, let me share a little secret: always double-check the sizing charts for each retailer until you get familiar with a particular brand. This simple step can save you from a headache-inducing fashion fiasco.

Ah, shoes! The unsung heroes of every runner’s journey. I’d recommend making a pit stop at the nearest sporting goods or specialty store to get the right pair for you. Get ready to answer all sorts of questions about your training goals and aspirations. It’s like being interviewed for the role of a lifetime. And remember, when it comes to shoes, it’s better to err on the side of caution. Look for those magical pairs that offer extra support and cushioning.

Oh, and here’s a neat little secret: when selecting your running shoes, go a half-size up from your casual shoes. Why, you ask? Well, our feet have a mind of their own, and they tend to swell a bit when we embark on exciting exercise endeavors.

  1. Fight the Chafe

Chafing can be a common challenge for individuals engaging in physical activities, particularly for those who are overweight. The friction caused by skin-to-skin or skin-to-clothing rubbing can lead to discomfort, irritation, and even painful sores.

To prevent chafing while running, apply petroleum jelly or Body Glide on sensitive, chafe-prone areas. These include your upper arms, your chest, around your sports bra, your inner thighs, or anywhere else you’re prone to painful rubbing. To make the most of it, be sure to apply it just as you would with a deodorant.

In addition to using lubricants, there are several other strategies to combat chafing while running effectively. Wearing moisture-wicking and breathable clothing made from materials like synthetic blends or merino wool can help reduce friction and keep the skin dry. Choosing seamless or flat-seam garments can also minimize rubbing against sensitive areas.

Another crucial aspect is selecting the right-sized clothing. Ill-fitting garments can exacerbate chafing by bunching up or causing excessive friction. Ensuring that clothing is neither too tight nor too loose can significantly reduce the risk of chafing.

What’s more?

Hygiene plays a vital role in preventing chafing. Keeping the affected areas clean and dry before exercise can reduce the chances of irritation. Some individuals find it helpful to apply talcum powder or specialized anti-chafing balms in addition to lubricants for added protection.

Additional Resource – Your Guide To Runners Nipples

  1. Start Slowly

The key to success lies in taking the first step with caution and grace. In the realm of injury-free training, this principle reigns supreme. So, if you’re an overweight beginner itching to join the ranks of the running elite, let’s rewrite the rulebook together.

Here’s the secret: forget about running in those first few weeks or even months. Instead, let’s start by embracing the gentle art of walking. Yes, you heard me right. Walking may not have the flashy reputation of running, but trust me, it holds a world of benefits.

Think of walking as your trusted companion, guiding you through the early stages of your fitness journey. It’s a low-impact exercise that paves the way for a solid foundation, all while keeping those injury worries at bay. No need for fancy equipment or complex maneuvers—just you, your feet, and the open road.

Let’s take a moment to appreciate the wonders of walking. It strengthens your body, boosts your conditioning, and builds the habit of exercise. It’s a versatile canvas upon which we’ll paint the masterpiece of your transformation. And the best part? The more you walk, the more you’ll crave the exhilarating rhythm of your daily stride.

So, here’s the game plan. Start by dedicating 20 to 30 minutes a day to your walking routine. Let your body adapt and rejoice in the newfound movement. After a week, sprinkle a pinch of ambition into the mix and increase your walking time to a delightful 40 minutes. Notice how your body responds and how your confidence soars with each step.

As days turn into weeks, keep adding more intensity and length to your walks, like a conductor orchestrating a symphony of progress. Feel the momentum building, the strength surging through your legs, and the joy of knowing you’re laying a sturdy foundation for greatness.

Once you can walk for a solid hour without breaking a sweat (well, maybe just a little), then—and only then—it’s time to introduce the glorious art of running into your training regimen. But fear not, my eager apprentice, for I shall equip you with the sacred scrolls of the beginning runner’s guide. Together, we’ll navigate the world of intervals, pacing, and the pure exhilaration that awaits you on the runner’s path.

Here’s how to design your own running program.

  1. Tune In. Your Body’s Whisper Holds the Key

Picture this: You’re embarking on a journey of self-discovery, where the rhythm of your footsteps intertwines with the symphony of your beating heart. As you set foot on the path of exercise, I’m here to remind you of a crucial element—listening to the whispers of your body.

Now, don’t get me wrong, my friend—I am an unabashed fan of running. Its transformative power and exhilaration are unparalleled. But amidst the thrill of the chase, it’s vital to lend an ear to the wise counsel of your body. Ignoring its subtle signals would be akin to walking blindfolded through a field of thorns. We certainly don’t want that, do we?

So, let’s make a pact, you and I, to pay heed to the language your body speaks. When it raises a hand in protest, be attentive. It knows you better than anyone else. Pushing past its boundaries with reckless abandon will only lead you down a treacherous path of injuries and setbacks. And trust me, my friend, that’s a detour you want to avoid at all costs.

Here’s the secret: familiarize yourself with the red flags that signal you may be crossing the line.

These beacons of caution include:

  • Pain,
  • Nausea,
  • Lightheadedness, and
  • The unwelcome arrival of severe discomfort.

And should you encounter chest pain or find yourself paying homage to the porcelain throne in an unwelcome manner, it’s time to halt your exercise endeavors immediately.

Listen closely to your body’s whispers, for they hold the wisdom of self-preservation. If any of these symptoms manifest, take a pause and grant yourself permission to rest. Remember, seeking medical attention is not a sign of weakness but rather an act of wisdom and care for your well-being. Trust me; you’re not alone in this endeavor—seeking help is a mark of strength.

Now, I’ll let you in on a little secret: listening to your body is an art. It takes practice, patience, and a sprinkle of trial and error. Like a skilled conductor attuned to the nuances of an orchestra, you will gradually learn to interpret the signals your body sends your way. Through this intricate dance, you’ll forge a bond, an unspoken understanding of your limits and capabilities.

Related posts
Cross Training For Runners

The Ultimate Guide to Finding the Perfect Fit for Your Running Shoes

8 Mins read
Are you ready to unravel the mysteries of the perfect running shoe fit? Well, you’re in luck because you’ve stumbled upon the…
Cross Training For Runners

How to Lose Weight? Top 4 Tips and Tricks

2 Mins read
People aspire to lose weight for all sorts of reasons. They fall into so many con traps of products promising to help…
Cross Training For Runners

20 Essential Safety Tips for Running in Busy City Streets"

14 Mins read
Running outdoor is awesome. It will keep you sane, healthy and will get you into the best shape of your life. It’s…