Published on March 15th, 2015 | by Mark
Fat Guy Running Guide 101: How to Start Running
Are you a plus size person and wants to run? Or are you wondering if it’s alright to run as an overweight at the first place? The answer to the latter is an absolute yes. It is a great idea to set a goal of getting back in shape by running! This article will serve as a compact guide for overweight running beginners. Simply put, everything that you need will be discussed in a comprehensible manner in this article.
Running is your best ally in getting rid of all those unwanted fats in your body and getting in shape when the time comes. Aside from giving you the advantage of physical appearance. Running can dramatically reduce stress and prevents cardiovascular diseases. Bottom-line; running as a form of daily exercise could be your saving grace from being an overweight person.How to Start Running When you’re Overweight
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How to Start Running When you’re Overweight
It is undeniable that running as a plus size person is quite challenging. However, this is not a valid reason to not pursue your goal. It doesn’t matter if you can only cover a short distance in your first days or weeks. What matters is you are still lapping everybody who is just sitting
It is undeniable that running as a plus size person is quite challenging. However, this is not a valid reason to not pursue your goal. It doesn’t matter if you can only cover a short distance in your first days or weeks. What matters is you are still lapping everybody who is just sitting on their couch. A friendly reminder: “It does not matter how slowly you go as long as you do not stop.” True in its purest essence, just take one step at a time and slowly become better eventually.
If you despise the fact that you can only run for a short period of time, here are the disadvantages of high impact running for beginners:
• Migraine and a series of headaches.
• Additional health problems.
• Increase the risk of running injuries (even if you are not overweight).
• Increase the level of stress instead of reducing it.
All of these make up the reasons why you should not over exert yourself in running. Set some realistic goals and eventually increase them after some time. So here are the three vital elements that you should do in order to safely start running as an overweight.
1. Begin by walking.
Immediately running from the go signal is a mortal sin for beginners. It will do nothing but disaster leading to unwanted scenarios, especially if you are an overweight person. As a beginner, your cardiovascular system along with your bones, are not able to adapt this exercise yet and so they are not capable of handling the huge demands of running, at least for the first time. The result is a set of injuries and a premature setback. Give yourself a favor and start by walking first.
Remember that losing weight doesn’t have a deadline and so you don’t need to hurry. Even if you managed to lose weight in a shorter time than anticipated, most likely you will be gaining those lost weight in the near future because your body has not adapted to that sudden change yet. On the other hand, slowly making your way to the bottom of the line will make you enjoy the benefits for long term.
By the moment you have gained enough cardiovascular stamina and power, you could officially introduce running to your body system.
Follow the Walk-Run-Walk method. The name of this method speaks for itself and is straightforward.
• On your first week, walk for up to 5 times (about 30 minutes for each session).
• On the second week, run for an additional 45 seconds with the walking intervals.
• Repeat the pattern from three to five times, whatever repetition suits for you.
If you can notice that you are already becoming stronger and fitter, shorten your walking time and increase your running time interval. Continue the pattern until you can already run for a straight half-hour without too much exhaustion.
2. Regularly check your pulse.
For you to prevent injury and to promote exercise adaptation, check your pulse and make it a daily activity. It is a great mistake to get fully preoccupied with your weight that you tend to forget checking the pulse.
The heart rate is an essential part of every exercise. For example, doing too much too soon (overtraining syndrome) can be spotted with regular pulse checking. The indication that you’re overdoing the exercise is when your pulse is higher by five to ten beats than its average rate from the previous day.
Keeping track of your progress is also another benefit of checking one’s pulse regularly.
3. Have enough rest
You deserve it. As said, don’t overdo the exercise; just perform enough and leave room for a rest. Let your body recharge from time to time for it to recover from the workout. Resting comes with various benefits including:
• Prevention of fatigue.
• Promote enthusiasm for the training.
• A boost up in your performance.
• Provide comfort.
• Make you consistent.
• Develop a healthier body.
Set a day intended for recovery. However, don’t make this as a “cheat day” in which you can eat whatever it is that you want. Part of the overall process is proper diet and lifestyle. Just rest and let your body recover and get healthier.
Dealing with knee problems and injuries.
Having knee injury and shin splints are quite common issues for overweight people taking a running program. In this case, you can ask someone to assist you, run with you for the whole course and serve as a first aider in times of knee problems and injuries. It is also important to note that before undergoing any running program, you should check first with your doctor for him to give you proper recommendations that will help you big time.
Probably the best running shoes for fat guys in the market today is the Nike Lunarglide range as this line can assist and give sufficient support to heavy weights. Moreover, the price is relatively cheap considering its quality and brand.
This is a simple one-day meal plan that you can follow.
• ½ cup of milk
• 1 cup of frosted wheat squares
• 1 small tangerine
• 2oz turkey bacon
• 2 slices whole wheat bread
• 3oz tuna salad
• 2 slices tomato
• 0.5 cups of romaine lettuce
• O.5oz of baked tortilla
• ½ cup of steamed broccoli
• 8oz canned beef ravioli
• 2 Fun Size Snickers
• 1 medium apple