Running While Overweight: Tips, Tricks And Debunking Myths

For many people in larger bodies, running can feel like something they just cannot fathom. Be it due to feeling insecure about people looking at you, not knowing where to start, or even something more complicated like worries about how your body might handle it, this activity can appear unachievable to many. However, getting into running (or run-walk intervals) in a larger body is often less complicated than many may make it seem. In today’s article, we are going to share some useful tips and tricks on how to start running while carrying extra weight and debunk several common myths about what may or may not work for you.

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Can You Run While Carrying Extra Weight?

It is no secret that body weight can affect a person’s performance in many sports activities — running included. In fact, some research suggests that, on average, runners with lower body mass, lower BMI, and lower body fat may run faster than runners with higher body mass, higher BMI, and more body fat.

• One study found that runners with lower body mass, lower BMI, and lower body fat ran faster than runners with higher BMI and more body fat (11).
• Another study on male runners suggested that body weight may be associated with long-distance running performance, and reported BMI ranges linked with peak performance in their sample (1).

Some fitness experts note that lighter runners may find it easier to run because their bodies may use oxygen more efficiently, rely on carbohydrates differently, and dissipate heat more easily due to factors like surface-area-to-body-weight ratio and lower insulating fat tissue.

It’s also true that, for some people, carrying less weight can make running feel less challenging. With this in mind, is there a specific weight you have to reach before attempting running while carrying extra weight, especially if your goal is to burn calories?

No, there isn’t a single “required” weight. Running isn’t only for skinny or already-fit people. If you feel comfortable starting, begin with a pace and distance that feel manageable. Pay attention to how your body feels, and if you experience persistent discomfort in your joints or anywhere else, consider taking a break, adjusting your plan, or checking in with a healthcare professional. Over time, you can build endurance and, if you want to, work up to goals like a 10K race or even a triathlon!

Read More: How To Improve Running Endurance With 8 Simple Tips

What Are The Possible Downsides Of Running While Carrying Extra Weight?

Unlike free climbing or parkour done on skyscrapers, running generally isn’t considered a high-risk activity. However, starting to run while carrying extra weight, especially if your goal is to burn calories, can come with a few challenges that may feel frustrating at first.

Here are some common challenges you may face when you start running while carrying extra weight, and some tips to help you manage them.

• Chafing

Caused by a combination of friction, moisture, and irritating fabric, chafing is a common skin irritation among athletes, especially runners. It can happen to anyone, and is often more noticeable in areas where skin rubs together (for example, the inner thighs).

When skin gets chafed, the area may look red and feel tender, with a stinging or burning sensation. To help prevent this, you can:

1. Wear running clothes made from breathable material to help reduce sweat buildup between your clothes and skin.
2. Choose running pants/leggings instead of shorts — shorts can ride up and increase rubbing as you run.
3. Consider an anti-chafe barrier (or powder, if it works for you) — not all areas can be covered by clothing. Some people use body powder or a chafe balm in high-friction areas to reduce rubbing and manage moisture.

• Breathing Problems

This can be a challenge for many new runners — not only those who are overweight. Feeling out of breath while running can happen because the activity raises your heart rate, which makes you breathe faster. Those quicker breaths can be short and shallow, which may leave you feeling like you’re not getting enough air.

Learning how to breathe more efficiently while running can help you feel more comfortable. Some respiratory-health experts recommend practicing rhythmic breathing as you run — a technique that creates a steady rhythm between your breathing and your steps.

One common approach is to breathe in for three steps and out for two steps. This can help vary the pattern so you’re not always inhaling on the same footfall, which may feel more comfortable for some runners (2).

Also remember that with consistent practice, you can get stronger and build endurance over time. Many people find that breathing feels easier as their fitness improves, and you may gradually be able to run for longer stretches.

Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and nutrition — BetterMe has plenty of options for both newbies and more experienced users. Install the app and explore what fits your lifestyle first-hand!

• Shin Splints

Often described as discomfort along the front of the lower leg, this can happen for a number of reasons — including running form, increasing distance or intensity too quickly, running on hard surfaces like concrete, skipping warm-ups/cool-downs, or doing a lot of downhill running.

To help reduce the chances of this, try wearing supportive footwear, adding a gentle warm-up and cool-down to your routine, choosing softer surfaces (like trails) when possible, and pacing yourself as you build consistency.

• Foot And Joint Discomfort

While this isn’t exclusive to people in larger bodies, it can be more noticeable when you’re carrying extra weight because your lower body (especially the knees, ankles, and feet) supports you as you stand, walk, and run.

If you already experience ongoing discomfort in these areas in everyday life, consider checking in with a healthcare professional before starting a running routine. And if you feel sharp, worsening, or persistent discomfort while running, it’s a good idea to stop and reassess. To help reduce the chances of discomfort, invest in supportive, comfortable running shoes, pace yourself — don’t increase speed or distance too much or too quickly — and focus on good running form.

• Runner’s Knee

This is a common runner complaint that can affect many people. It’s often described as discomfort around the front of the knee that may show up while walking, running, going up or down stairs, kneeling, or squatting.

There are many possible contributing factors, including overuse and strain around the kneecap area. To help reduce the chances of it happening while running, include a gentle warm-up and cool-down, focus on good running form, wear supportive running shoes, and pace yourself as you build consistency (10).

Read More: Running Plan For Beginners: A Guide To Prepare You For Short Runs, Long Runs, And Everything In Between

Is It Ok To Run While Carrying Extra Weight?

For many people, yes. As seen above, running isn’t only for a certain body type, and your weight alone doesn’t automatically determine whether you can start. If you’ve chosen it as one way to support a more active lifestyle, you can begin in a way that feels manageable for you.

However, if you have any concerns about how your body might respond to running — especially if you’re managing joint discomfort or any existing concerns — consider checking in with a healthcare professional before you start.

How Much Should Someone Carrying Extra Weight Run?

As much as feels manageable for them. If you’re carrying extra weight and want to start running, the goal is to build up gradually — without pushing through sharp or persistent discomfort.

The trick to running while carrying extra weight is listening to your body and pacing yourself. Remember, you are not in any competition with anyone. Work on your pace, distance, and endurance gradually.

Why Am I Not Losing Weight When Running While Carrying Extra Weight?

Running is often seen as a helpful way to support weight-management goals. But what happens when the weight changes you expected aren’t showing up? It doesn’t necessarily mean you’re doing anything “wrong.”

Here are some reasons why running while carrying extra weight may not be giving you the results you hoped for.

• You Haven’t Adjusted Your Nutrition Yet

You can’t fully “outrun” your eating habits. It doesn’t matter if you’re using an advanced training plan or a simple plan you made at home if your nutrition isn’t aligned with your goals, progress may feel slower than expected.

A balanced approach that includes all three macronutrients (carbs, protein, and fat) can work well for many runners. Extreme restrictions (like cutting carbs entirely) may make running feel harder for some people, since running uses a lot of energy, which is why balance often helps.

• Carbohydrates – Carbs are a major source of energy for the body, and they’re broken down into glucose that can fuel your workouts. Many general nutrition guidelines suggest that about 45–65% of daily calories may come from carbohydrates. Not all carb choices are equal, though, limiting highly processed “simple” carbs and choosing more fiber-rich options like whole grains and starchy vegetables can be a helpful approach (9, 8).
• Fats – Many guidelines suggest fats may make up around 20–30% of daily calories. During longer efforts, the body can rely more on stored fat for energy. Aside from being an energy source, fats also support overall health. Consider choosing fats from foods like avocados, olive oil, nuts, and seeds (3, 6, 12). 
• Protein – The remaining calories can come from protein. Protein supports muscle maintenance and recovery. Not getting enough protein may affect performance and recovery for some people (8, 4).

Be sure to also include fruits and vegetables for a steady intake of vitamins and minerals that support overall wellbeing.

osing weight in a sustainable way without feeling miserable is a common goal. But what if we told you that the BetterMe app can help you stay consistent and supported along the way? Keep yourself in great shape with our workouts, delicious budget-friendly recipes, and motivating challenges in the app!

• You May Be Eating Too Much Or Not Enough

Along with food choices, overall energy intake can also matter. For weight-loss goals, many people aim for a calorie deficit, but consistently eating far more or far less than your body needs can make progress harder to track, even if you’re running regularly.

Eating more than you burn puts you in a calorie surplus, and the extra energy can be stored in the body. On the other hand, eating too little can leave you low on energy, affect performance, and make it harder to stay consistent with your routine.

A tracking tool like the BetterMe app can help you estimate your intake and better understand what works for your goals.

• You Might Be Experiencing A Plateau

If you’ve been running for a while and notice you’re no longer losing weight at the pace you’re used to (or at all), you might be experiencing a plateau. It may help to switch up your routine, for example, gradually adjust your mileage or pace, add some strength training, or try another form of cardio like swimming or kickboxing.

• You Are Using An At Home Bathroom Scale To Measure Your Progress

There’s nothing wrong with using a bathroom scale to track changes over time, but it only shows total body weight. It doesn’t separate things like muscle mass, body water, and fat mass, all of which can fluctuate.

If you want more data, a body composition scale may offer an estimate, but it’s still not perfectly precise. Also, try not to weigh yourself every single day — for some people, frequent weigh-ins can feel discouraging and affect body image. If you choose to weigh yourself, consider doing it less often (for example, once a week or every two weeks).

Carrying Extra Weight And Running: Does This Exercise Increase The Risk Of Hip Discomfort?

Just as with knee and other joint discomfort, factors like running form, footwear, and running on hard surfaces can contribute to hip discomfort for some people. Carrying extra weight can also increase the load on the lower body, which may make discomfort more noticeable.

If you start experiencing hip discomfort while running, consider stopping and reassessing your routine (pace, surface, footwear, and form). If the discomfort is sharp, worsening, or persistent, it’s a good idea to check in with a healthcare professional to understand what might be going on. If you already have ongoing hip discomfort, you may want to choose lower-impact options for now and return to running gradually when it feels appropriate.

However, if you’re worried that running while carrying extra weight will automatically lead to serious outcomes like osteoarthritis or needing surgery, there’s no way to guarantee that for any individual.

Some research suggests that regular physical activity is associated with health benefits, and that changes in body weight over time can influence joint load (5).

Running A Marathon While Carrying Extra Weight: Tips And Tricks To Help You Reach The Finish Line

Now that you know that running while carrying extra weight is possible for many people, how can you train for a marathon in the future if that’s a goal you’re considering? Here are some tricks to use — please note that these tips are not exclusive to marathon runners. If you’re getting into running for the first time or training for another kind of longer run/race, these tips may help you too.

• Start slowly – When you check online, you can find marathon schedules that call for as little as eight or even four weeks to get ready for the big race. That may feel too aggressive for many beginners. Consider choosing a beginner-friendly plan that covers at least 16 weeks (some people prefer up to 20 weeks). This gives you more time to build fitness, strength, and endurance. For some people, it may also support gradual weight changes over time.
• Get the right gear – Getting comfortable running gear can make training feel more manageable. Consider proper running shoes, a water bottle (or hydration backpack), breathable running clothes (many people prefer moisture-wicking fabrics over cotton), and an anti-chafe balm or powder. Other nice-to-haves include a fitness watch, Bluetooth ear/headphones, and a fanny pack or armband for your phone and snacks. (Skip the weighted vest unless you’ve built a solid base and feel confident using it.)
• A proper meal plan – You can either build one using a tracking app as a guide or work with a qualified nutrition professional to find an approach that fits your training.
• Always remember to warm up and cool down – This can help you feel more comfortable during and after runs, and support mobility as your training volume increases.
• Have fun with it – Whether you’re training for your first marathon or simply building a running habit, remember that running (like any workout) is more sustainable when you find ways to make it enjoyable.

Do not put any unnecessary pressure on yourself — or let anyone else do it. Quality often beats quantity, so walk before you run. Build up your speed and distance slowly. Find some friends to go running with, and if no one wants to, put yourself out there and make some new running friends. When it feels enjoyable, you’re more likely to stick with it.

The Bottom Line

For many people, running while carrying extra weight can feel more like a mindset hurdle than an issue of impossibility. If you’ve been considering taking up this exercise, you can start in a way that feels manageable for you. If you have ongoing discomfort or concerns about how your body might respond, consider checking in with a healthcare professional. Pace yourself and have fun with it.