How to start running and enjoy it while being corpulent? Why do so many people take the step of starting to run only to stop a few weeks later?
Simply because they do things backward! And this is no shame or criticism, we’ve all been there at one time or another.
We start because running seems simple, we’ve all done it in our childhood. But between running and running well to have fun, avoid injury, and improve, it requires real effort.
There are 5 tips to help you start running while being corpulent: Set achievable goals and build on them, run slowly while keeping your hear rate low, be consistent in your running efforts, run regularly and slowly, and start enjoying the run.
Scroll on to read more in-depth information about these 5 helpful tips to start running while overweight which will help you focus on your own progress and ignore everyone else.
Table of Contents
- 1 How to start running and enjoy it while being corpulent: 5 Tips
- 1.1 Set yourself a goal
- 1.2 Start running slowly when you are corpulent
- 1.3 Consistency is key to start running while overweight
- 1.4 Run regularly and take it slowly
- 1.5 Start running for fun
- 2 How to start running and enjoy it: Conclusion
How to start running and enjoy it while being corpulent: 5 Tips
“Right! I’m starting tomorrow! I’m going to do 8 laps of the park every day with no days off and I’m going to try to go faster each time!”
Nope. It’s not going to work. We’ve been there, trust us.
We’re going to give you our 5 tips to start running and become true running aficionados.
Set yourself a goal
This first tip is true before you even start running.
If you want to start jogging being plus-size, the most important thing is to stay motivated.
On the first outings, it’s quite easy, it’s new and we want to do well.
But many will stop after a few weeks because they won’t have the motivation to go out running.
It’s a real shame because it’s only after 2 to 3 months that we will see the positive effects of this training.
There will be a distinctive improvement and running will become easier.
To keep that motivation intact, we recommend that you set a goal.
A concrete goal, even a simple one, will make you extremely proud once achieved.
If you haven’t got yourself a pair of runners yet, turn this obstacle into an opportunity and set is as your very first goal: buying a pair of running shoes. For more information, read this: How to choose running shoes for beginners?
Set baby goals when you start running
It could be as simple as maintaining to run for 15 minutes without stopping, which is already a very good goal.
The most important thing is to keep a goal that is attainable fairly quickly.
This is what will keep you motivated with each workout as you see that you are getting closer.
Conversely, a goal that is too ambitious or even unrealistic in the short term will demotivate you.
This is called the baby steps method.
We set a small goal, reach it quickly enough, are proud, and motivated to set the next one.
Gradually progress from one goal to the next
There is nothing to stop you from setting a long term goal such as a marathon if you dream of it.
But don’t put any dates on it, keep it in the back of your mind.
If you were a regular runner, it will come back, don’t worry!
In the meantime, go with small goals that will regularly show you your progress and keep you motivated!
If we go back to our previous example, starting by wanting to run 15 or 20 minutes continuously while being comfortable is already a massive accomplishment!
Be proud when you achieve it!
You can then try increasing to 30 minutes and then 45 minutes.
Or sign up for your first 5 or 10 mile race!
In the end, always choose goals that make you want to go running, that’s the priority!
Start running slowly when you are corpulent
The crucial moment arrives: that of putting on your sneakers and going for a jog.
And here, we’ll give you the most important and at the same time the most difficult advice to follow: You have to run slowly!
And running slowly means running at a pace where you are not out of breath.
Ideally, you should even be able to converse in short sentences.
Don’t be ashamed if you have to alternate running and walking at first.
This is the case for most beginners in running, and don’t make the mistake of wanting to run at all costs.
Run while keeping your heart rate low
Any good runner will tell you, this is a basic!
Obviously, it will be frustrating at first but it’s only a short step.
After a few weeks, the body adapts, running slowly becomes pleasant and everything becomes easier!
And yes, faster paces also help you progress. But at first, don’t worry about it.
Your body needs this slow pace to gently adapt to the trauma of each stride.
Besides, if you are able to run on paths, it is much better than asphalt as a start: it minimizes the risk of injury.
And if you get passed by runners who seem to be super easy, ignore them.
Remember that they were newbies once just like you.
For more info on slow jogging benefits, read our other post What is endurance running and what are slow jogging benefits?
Consistency is key to start running while overweight
Running at ease is accessible to everyone with a little training.
And that brings us to our third tip: Be patient!
Sometimes we’re told that we’re not made for running. Tell them to jog on.
While running fast depends partly on your genetics, simply running comfortably requires consistency in training.
The adaptations of the body are made little by little, after each session.
Whether it is the cardiovascular system or the muscles, each run will trigger changes that will make it easier to run.
The body always tries to adapt to what is asked of it.
If you ask it to run, it will adapt to make you better at running, it’s that simple.
So be patient, train regularly, without putting pressure on yourself and the results will come.
Run regularly and take it slowly
Run slowly, be patient… All we’re trying to get you to do here is not to burn out!
Even if the human being is naturally predisposed to run, the body forgets this when we do not practice regularly.
The less you practice, the more your body forgets and the harder running will be.
Your objective is to gradually get the machine going again, without rushing it so as not to hurt yourself.
It is better to run short distances regularly than to want to run as long as possible every Saturday morning, for example.
Tip: Run regularly and progressively without hurting yourself
Don’t start by running 4 times a week or even every day.
Go gradually, once or twice a week at the very beginning and increase little by little if you see that your body can handle it well.
The important thing is to listen to your body.
Your body will tell you if you are overdoing it. You should soon be able to run 3 times a week.
If you have the time, that’s the best way.
This gives us about one training session every two days, alternating with a day of rest to recover.
And with this steady pace, you don’t need to do much each time you go out.
Start with a total of 20 or 25 minutes sessions, that’s already very good at the beginning! Gradually, you can increase the length of one of the three sessions in your week.
By being regular and progressive in your practice, you’ll improve without hurting yourself.
Start running for fun
It may seem complicated at first, but fun should be at the heart of your running.
Perhaps not at first. When you are not in shape at all, running is a bit demoralizing.
As soon as you get into your stride, you’ll enjoy it more every time.
Don’t force yourself into running if you absolutely hate it! There are plenty of other sports you could try in this case.
However, if you really want to get started and see if running is for you, then go for it and persevere for at least 2 to 3 months.
Discover this runner’s high that all the runners tell us about and that you don’t understand!
Anyone who gets past the initial difficulty will realize just how much running brings and how much fun it is!
How to start running and enjoy it: Conclusion
First of all be kind to yourself and be practical. Even if you ran marathons in the past, just take it easy and build up your stamina in baby steps.
The body is a wonder, and it will adapt to the changes and allow you to push more.
Have faith and hit the path with determination. Thank us later.
By the way, if you’re in need of a new pair or runners, check out these top running shoes for heavy runners.