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Three Running Tips for Overweight People

This is a guest post by David Dack


Overweight beginner runners face a big challenge. In fact running is hard for most people, overweight or not.  The high impact nature of this activity can lead to a myriad of injuries and health problems. However, most of the hassle can be prevented if one follows proper training strategies and guidelines.

For that, if you’re a beginner overweight runner, here are 3 guidelines to help you get the most out of your training program while steering clear of injury and setbacks.


Build The Intensity Up Gradually

The biggest mistake overweight beginners make is trying to run too much too soon at too quick of a pace. This is a recipe for disaster. And the reason why running has a bad wrap in the fitness circles. However, you shouldn’t make this mistake. I know, you may be excited about your new resolution to start running and lose weight, but don’t let overexcitement steer you toward trouble. Instead, you should start small and build the intensity up gradually.

The best way to do that is to follow a Walk-run-walk pattern. This method is simple and can help you build enough cardiovascular power without running the risk of injury or burnout. At first, make your running intervals shorter and walk until you’ve fully recovered from the running. And as the training progresses forward, aim to lengthen the running incrementally and walk for less, until you’re able to run straight for 30 minutes with ease. Remember to always stay within your skill level. Never do too much.


Running tips
Image credit: Flickr Creative Commons

Listen To Your Body

Your body is your best coach, it will tell when you need to keep going and when you’re overdoing the exercise and thus need to stop. That’s only possible if you’re willing to listen and adjust your approach accordingly. Overtraining leaves clues, it doesn’t creep on  you  from nowhere. Therefore, learning to spot these  symptoms before they get any worse can save you a lot of suffering and frustration.

For instance, if you feel dizzy,or  intense pain in your chest or legs while running then you ought to back off a bit and walk until you feel better. If the pain didn’t go away afterwards, you may need to prolong your recovery time and only resume your training when you’re body tells you to do so.


Take Enough Recovery

Recovery and consistent training go hand in hand. In fact, the recovery period is vital to the adaptation process. When you take recovery, you give your body the time it needs to rejuvenate and adjust to the training load, thus it gets stronger for  future workouts. Skipping recovery usually leads to extreme fatigue, loss of appetite, injury, and a painful burnout.

Therefore, make sure to space out your training days with a recovery day. If you feel your body needs more recovery, then listen to it and only resume the training when you feel okay. However, don’t confuse procrastination and real fatigue. Learn to discern between the two. Otherwise you’ll find plenty of excuse not to exercise.


The above guidelines can make of you a runner without the hassle of injury or burnout. However, real change takes place only when you put into practice what you’ve just learned. So take action now, and remember to stay within your fitness level.


About the author

David DACK is a runner and an established author on weight loss, motivation and fitness.

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