Starting a running program as an overweight person can be overwhelming and tough. Running is hard no doubts about that. In fact, the high impact nature of this sport can lead to a myriad of injuries and health problems. Therefore, doing it the right way is of utmost importance – especially if you want to be consistent and injury-free. The only way to lose the weight and keep it off for good is to aim for the long term while enjoying the whole process.
As a result, if you’re an overweight beginner runner, here are 3 guidelines to help you get the most out of your training program, while steering clear of injury and disappointment.
Walk First, Run Later
If you’re totally out-of-shape or haven’t run in a while, then running from the get go can prove difficult, even hazardous. Fortunately, you can always walk for weight loss. Walking is the best tool for building your stamina for the future workouts, without putting too much pressure on yourself, thus overtrain. Overtraining can be defined as trying to run too much too soon. So why overtrain if you can walk instead.
Therefore, make sure to start out by going for four or five 30-minute walks around your neighborhood. And as the training progresses, add running intervals into your walking and build your stamina gradually. Don’t do too much. Stay within your fitness level and in no-time you’ll be able to run that 5K distance without much huffing and puffing.
Check your pulse
Making sure your body is handling the training load properly is mandatory. Most beginners overdo the exercise only to face burnout and setbacks afterwards. However, checking your pulse regularly can provide with leverage and help you spot the nightmare of overtraining before it gets any worse.
Therefore, make sure to check your pulse regularly – preferably in the early morning. For instance, if your pulse is higher – 6 to12 beats – than its normal rate, then the chances of overtraining are high. You need to pull back and take the day off and only resume the training when your heart rate is back to its normal level.
You can also spot progress with regular heart rate checkups. For instance, as you’re heart gets stronger, your normal beats per minutes will decrease. That’s a sign of good cardiovascular health.
Listen To Your Body
Of course, if you’re running (even for a short time) you’re bound to get tired and experience some degree of pain, both during the run and afterwards. However, what matters most is what you do with feedback your body is providing you with. See, your body is your best coach, it will tell you when (and where) you need to keep going or when to stop. Nevertheless, this is only possible if you’re willing to listen and adjust your approach accordingly.
Therefore, if you feel intense pain in your chest or legs, ease up on the running or stop immediately and walk off the discomfort. Most running injuries are overuse injuries and can be prevented by just taking ample recovery – especially if you’re willing to assess you pain and exercise within your fitness level.
The above the 3 guidelines can help you build the most injury-free and enjoyable running for weight loss program ever. Nonetheless, your speed of implementation will largely determine your results. So take action now!