{"id":41959,"date":"2022-03-25T20:30:09","date_gmt":"2022-03-25T20:30:09","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=41959"},"modified":"2026-03-06T10:50:23","modified_gmt":"2026-03-06T10:50:23","slug":"running-while-overweight","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/running-while-overweight\/","title":{"rendered":"Running While Overweight: Tips, Tricks And Debunking Myths"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/running-while-overweight\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/running-while-overweight\/#Can_You_Run_While_Carrying_Extra_Weight\" >Can You Run While Carrying Extra Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/running-while-overweight\/#What_Are_The_Possible_Downsides_Of_Running_While_Carrying_Extra_Weight\" >What Are The Possible Downsides Of Running While Carrying Extra Weight?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/running-while-overweight\/#Chafing\" >Chafing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/running-while-overweight\/#Breathing_Problems\" >Breathing Problems<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/running-while-overweight\/#Shin_Splints\" >Shin Splints<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/running-while-overweight\/#Foot_And_Joint_Discomfort\" >Foot And Joint Discomfort<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/running-while-overweight\/#Runners_Knee\" >Runner&#8217;s Knee<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/running-while-overweight\/#Is_It_Ok_To_Run_While_Carrying_Extra_Weight\" >Is It Ok To Run While Carrying Extra Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/running-while-overweight\/#How_Much_Should_Someone_Carrying_Extra_Weight_Run\" >How Much Should Someone Carrying Extra Weight Run?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/running-while-overweight\/#Why_Am_I_Not_Losing_Weight_When_Running_While_Carrying_Extra_Weight\" >Why Am I Not Losing Weight When Running While Carrying Extra Weight?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/running-while-overweight\/#You_Havent_Adjusted_Your_Nutrition_Yet\" >You Haven\u2019t Adjusted Your Nutrition Yet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/running-while-overweight\/#You_May_Be_Eating_Too_Much_Or_Not_Enough\" >You May Be Eating Too Much Or Not Enough<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/running-while-overweight\/#You_Might_Be_Experiencing_A_Plateau\" >You Might Be Experiencing A Plateau<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/running-while-overweight\/#You_Are_Using_An_At_Home_Bathroom_Scale_To_Measure_Your_Progress\" >You Are Using An At Home Bathroom Scale To Measure Your Progress<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/running-while-overweight\/#Carrying_Extra_Weight_And_Running_Does_This_Exercise_Increase_The_Risk_Of_Hip_Discomfort\" >Carrying Extra Weight And Running: Does This Exercise Increase The Risk Of Hip Discomfort?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/running-while-overweight\/#Running_A_Marathon_While_Carrying_Extra_Weight_Tips_And_Tricks_To_Help_You_Reach_The_Finish_Line\" >Running A Marathon While Carrying Extra Weight: Tips And Tricks To Help You Reach The Finish Line<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/running-while-overweight\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p data-start=\"602\" data-end=\"1271\">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&#8217;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.<\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_While_Overweight\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_While_Overweight\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Run_While_Carrying_Extra_Weight\"><\/span>Can You Run While Carrying Extra Weight?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It is no secret that body weight can affect a person&#8217;s performance in many <a href=\"https:\/\/betterme.world\/articles\/running-for-30-minutes\/\">sports activities<\/a> \u2014\u00a0running 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.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3289191\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Another study on male runners suggested that body weight may be associated with long-distance <a href=\"https:\/\/betterme.world\/articles\/ultramarathon-training-plan\/\">running<\/a> performance, and reported BMI ranges linked with peak performance in their sample (<\/span><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0090183\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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<a href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/\">\u00a0lower\u00a0insulating<\/a> fat tissue.<\/span><\/p>\n<p data-start=\"1438\" data-end=\"1700\">It\u2019s 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?<\/p>\n<p><span style=\"font-weight: 400;\">No, there isn\u2019t a single \u201crequired\u201d weight. Running isn\u2019t 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 <a href=\"https:\/\/betterme.world\/articles\/trail-running-training-plan\/\">triathlon<\/a>!<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> How To Improve Running Endurance With 8 Simple Tips<\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_While_Overweight\"><img decoding=\"async\" class=\"aligncenter wp-image-38313 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5369-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5369.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5369-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5369.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5369.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\" data-start=\"413\" data-end=\"542\"><span class=\"ez-toc-section\" id=\"What_Are_The_Possible_Downsides_Of_Running_While_Carrying_Extra_Weight\"><\/span><strong data-start=\"467\" data-end=\"542\">What Are The Possible Downsides Of Running While Carrying Extra Weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Unlike free climbing or parkour done on skyscrapers, <a href=\"https:\/\/betterme.world\/articles\/trail-running-vs-road-running\/\">running<\/a> generally isn\u2019t 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.<\/span><\/p>\n<p data-start=\"823\" data-end=\"958\">Here are some common challenges you may face when you start running while carrying extra weight, and some tips to help you manage them.<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Chafing\"><\/span><b>Chafing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p data-start=\"1167\" data-end=\"1429\">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).<\/p>\n<p data-start=\"1431\" data-end=\"1561\">When skin gets chafed, the area may look red and feel tender, with a stinging or burning sensation. To help prevent this, you can:<\/p>\n<ol>\n<li data-start=\"1565\" data-end=\"1681\"><strong data-start=\"1565\" data-end=\"1619\">Wear running clothes made from breathable material<\/strong> to help reduce sweat buildup between your clothes and skin.<\/li>\n<li data-start=\"1684\" data-end=\"1791\"><strong data-start=\"1684\" data-end=\"1735\">Choose running pants\/leggings instead of shorts<\/strong> \u2014 shorts can ride up and increase rubbing as you run.<\/li>\n<li data-start=\"1794\" data-end=\"2011\"><strong data-start=\"1794\" data-end=\"1861\">Consider an anti-chafe barrier (or powder, if it works for you)<\/strong> \u2014 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.<\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_While_Overweight\"><img decoding=\"async\" class=\"aligncenter wp-image-38123 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/3-13-1024x576.jpg\" alt=\"running while overweight\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/3-13.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/3-13-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/3-13.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/3-13-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/3-13.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Breathing_Problems\"><\/span><b>Breathing Problems<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This can be a challenge for many new runners \u2014 not only those who are overweight. Feeling out of breath while running can happen because the activity<a href=\"https:\/\/betterme.world\/articles\/trail-running-for-beginners\/\">\u00a0raises your heart rate<\/a>, which makes you breathe faster. Those quicker breaths can be short and shallow, which may leave you feeling like you\u2019re not getting enough air.<\/span><\/p>\n<p data-start=\"1644\" data-end=\"1899\">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 \u2014 a technique that creates a steady rhythm between your breathing and your steps.<\/p>\n<p><span style=\"font-weight: 400;\">One common approach is to breathe in for three steps and out for two steps. This can help vary the pattern so you\u2019re not always inhaling on the same footfall, which may feel more comfortable for some runners (<\/span><a href=\"https:\/\/www.lung.org\/blog\/breathing-basics-for-runners\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also remember that with consistent practice, you can get stronger and build endurance over time. Many people find that <a href=\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/\">breathing<\/a> feels easier as their fitness improves, and you may gradually be able to run for longer stretches.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and nutrition \u2014 BetterMe has plenty of options for both newbies and more experienced users. Install the app and<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_While_Overweight\">\u00a0explore what fits your lifestyle first-hand<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_While_Overweight\"><img decoding=\"async\" class=\"aligncenter wp-image-37671 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Group-2.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Group-2.png 770w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Group-2-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Group-2.png 768w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Shin_Splints\"><\/span><b>Shin Splints<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p data-start=\"535\" data-end=\"816\">Often described as discomfort along the front of the lower leg, this can happen for a number of reasons \u2014 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.<\/p>\n<p data-start=\"818\" data-end=\"1041\">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.<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Foot_And_Joint_Discomfort\"><\/span><b>Foot And Joint Discomfort<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p data-start=\"926\" data-end=\"1147\">While this isn\u2019t exclusive to people in larger bodies, it can be more noticeable when you\u2019re carrying extra weight because your lower body (especially the knees, ankles, and feet) supports you as you stand, walk, and run.<\/p>\n<p data-start=\"1149\" data-end=\"1624\">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\u2019s a good idea to stop and reassess. To help reduce the chances of discomfort, invest in supportive, comfortable running shoes, pace yourself \u2014 don\u2019t increase speed or distance too much or too quickly \u2014 and focus on good running form.<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Runners_Knee\"><\/span><b>Runner&#8217;s Knee<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p data-start=\"662\" data-end=\"878\">This is a common runner complaint that can affect many people. It\u2019s 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.<\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/taking-the-pain-out-of-runners-knee-201106072801\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/\">Running Plan For Beginners: A Guide To Prepare You For Short Runs, Long Runs, And Everything In Between<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_While_Overweight\"><img decoding=\"async\" class=\"aligncenter wp-image-37496 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-5-1024x576.png\" alt=\"running while overweight\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-5.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-5-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-5.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-5-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-5.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\" data-start=\"502\" data-end=\"604\"><span class=\"ez-toc-section\" id=\"Is_It_Ok_To_Run_While_Carrying_Extra_Weight\"><\/span><strong data-start=\"556\" data-end=\"604\">Is It Ok To Run While Carrying Extra Weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"606\" data-end=\"884\">For many people, yes. As seen above, running isn\u2019t only for a certain body type, and your weight alone doesn\u2019t automatically determine whether you can start. If you\u2019ve chosen it as one way to support a more active lifestyle, you can begin in a way that feels manageable for you.<\/p>\n<p data-start=\"886\" data-end=\"1111\">However, if you have any concerns about how your body might respond to running \u2014 especially if you\u2019re managing joint discomfort or any existing concerns \u2014 consider checking in with a healthcare professional before you start.<\/p>\n<h2 style=\"text-align: center;\" data-start=\"480\" data-end=\"588\"><span class=\"ez-toc-section\" id=\"How_Much_Should_Someone_Carrying_Extra_Weight_Run\"><\/span><strong data-start=\"534\" data-end=\"588\">How Much Should Someone Carrying Extra Weight Run?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"590\" data-end=\"778\">As much as feels manageable for them. If you\u2019re carrying extra weight and want to start running, the goal is to build up gradually \u2014 without pushing through sharp or persistent discomfort.<\/p>\n<p data-start=\"780\" data-end=\"983\">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.<\/p>\n<h2 style=\"text-align: center;\" data-start=\"353\" data-end=\"479\"><span class=\"ez-toc-section\" id=\"Why_Am_I_Not_Losing_Weight_When_Running_While_Carrying_Extra_Weight\"><\/span><strong data-start=\"407\" data-end=\"479\">Why Am I Not Losing Weight When Running While Carrying Extra Weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"481\" data-end=\"687\">Running is often seen as a helpful way to support weight-management goals. But what happens when the weight changes you expected aren\u2019t showing up? It doesn\u2019t necessarily mean you\u2019re doing anything \u201cwrong.\u201d<\/p>\n<p data-start=\"689\" data-end=\"799\">Here are some reasons why running while carrying extra weight may not be giving you the results you hoped for.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_While_Overweight\"><img decoding=\"async\" class=\"aligncenter wp-image-37494 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-11-1024x576.jpg\" alt=\"running while overweight\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-11.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-11-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-11.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-11-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-11.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"You_Havent_Adjusted_Your_Nutrition_Yet\"><\/span><strong data-start=\"622\" data-end=\"665\">You Haven\u2019t Adjusted Your Nutrition Yet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p data-start=\"667\" data-end=\"896\">You can\u2019t fully \u201coutrun\u201d your eating habits. It doesn\u2019t matter if you\u2019re using an advanced training plan or a simple plan you made at home if your nutrition isn\u2019t aligned with your goals, progress may feel slower than expected.<\/p>\n<p data-start=\"898\" data-end=\"1182\">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.<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Carbohydrates<\/b><span style=\"font-weight: 400;\"> &#8211; Carbs are a major source of energy for the body, and they\u2019re broken down into glucose that can fuel your workouts. Many general nutrition guidelines suggest that about 45\u201365% of daily calories may come from carbohydrates. Not all carb choices are equal, though, limiting highly processed \u201csimple\u201d carbs and choosing more fiber-rich options like whole grains and starchy vegetables can be a helpful approach (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26920240\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28630601\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fats<\/b><span style=\"font-weight: 400;\"> &#8211; Many guidelines suggest fats may make up around 20\u201330% 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 (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29875697\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6019055\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5766985\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Protein <\/b><span style=\"font-weight: 400;\">&#8211; 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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5477153\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6142015\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p data-start=\"2532\" data-end=\"2654\">Be sure to also include fruits and vegetables for a steady intake of vitamins and minerals that support overall wellbeing.<\/p>\n<p><strong>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? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_While_Overweight\">Keep yourself in great shape<\/a> with our workouts, delicious budget-friendly recipes, and motivating challenges in the app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_While_Overweight\"><img decoding=\"async\" class=\"aligncenter wp-image-37497 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/8-1-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/8-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/8-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/8-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/8-1-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/8-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"You_May_Be_Eating_Too_Much_Or_Not_Enough\"><\/span><b>You May Be Eating Too Much Or Not Enough<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p data-start=\"845\" data-end=\"1110\">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\u2019re running regularly.<\/p>\n<p data-start=\"1112\" data-end=\"1359\">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.<\/p>\n<p data-start=\"1361\" data-end=\"1481\">A tracking tool like the BetterMe app can help you estimate your intake and better understand what works for your goals.<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"You_Might_Be_Experiencing_A_Plateau\"><\/span><b>You Might Be Experiencing A Plateau<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p data-start=\"1250\" data-end=\"1582\">If you\u2019ve been running for a while and notice you\u2019re no longer losing weight at the pace you\u2019re 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.<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"You_Are_Using_An_At_Home_Bathroom_Scale_To_Measure_Your_Progress\"><\/span><strong>You Are Using An At Home Bathroom Scale To Measure Your Progress<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p data-start=\"1654\" data-end=\"1868\">There\u2019s nothing wrong with using a bathroom scale to track changes over time, but it only shows total body weight. It doesn\u2019t separate things like muscle mass, body water, and fat mass, all of which can fluctuate.<\/p>\n<p data-start=\"1870\" data-end=\"2219\">If you want more data, a body composition scale may offer an estimate, but it\u2019s still not perfectly precise. Also, try not to weigh yourself every single day \u2014 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).<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_While_Overweight\"><img decoding=\"async\" class=\"aligncenter wp-image-37369 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/7-11-1024x576.jpg\" alt=\"running while overweight\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/7-11.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/7-11-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/7-11.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/7-11-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/7-11.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\" data-start=\"1162\" data-end=\"1310\"><span class=\"ez-toc-section\" id=\"Carrying_Extra_Weight_And_Running_Does_This_Exercise_Increase_The_Risk_Of_Hip_Discomfort\"><\/span><strong data-start=\"1216\" data-end=\"1310\">Carrying Extra Weight And Running: Does This Exercise Increase The Risk Of Hip Discomfort?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"1312\" data-end=\"1584\">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.<\/p>\n<p data-start=\"1586\" data-end=\"2032\">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\u2019s 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.<\/p>\n<p>However, if you\u2019re worried that running while carrying extra weight will automatically lead to serious outcomes like osteoarthritis or needing surgery, there\u2019s no way to guarantee that for any individual.<\/p>\n<p>Some research suggests that regular physical activity is associated with health benefits, and that changes in body weight over time can influence joint load (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3756679\/\">5<\/a>).<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_While_Overweight\"><img decoding=\"async\" class=\"aligncenter wp-image-37313 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/9-4-1024x576.jpg\" alt=\"running while overweight\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/9-4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/9-4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/9-4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/9-4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/9-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\" data-start=\"463\" data-end=\"618\"><span class=\"ez-toc-section\" id=\"Running_A_Marathon_While_Carrying_Extra_Weight_Tips_And_Tricks_To_Help_You_Reach_The_Finish_Line\"><\/span><strong data-start=\"517\" data-end=\"618\">Running A Marathon While Carrying Extra Weight: Tips And Tricks To Help You Reach The Finish Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"620\" data-end=\"1016\">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\u2019s a goal you\u2019re considering? Here are some tricks to use \u2014 please note that these tips are not exclusive to marathon runners. If you\u2019re getting into running for the first time or training for another kind of longer run\/race, these tips may help you too.<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start slowly<\/b><span style=\"font-weight: 400;\"> &#8211; 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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Get the right gear <\/b><span style=\"font-weight: 400;\">&#8211; 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. <em data-start=\"2585\" data-end=\"2673\">(Skip the weighted vest unless you\u2019ve built a solid base and feel confident using it.)<\/em><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>A proper meal plan<\/b><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"> &#8211; <\/span><\/span>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.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Always remember to warm up and cool down<\/b><span style=\"font-weight: 400;\"> &#8211; This can help you feel more comfortable during and after runs, and support mobility as your training volume increases.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Have fun with it<\/b><span style=\"font-weight: 400;\"> &#8211; Whether you\u2019re 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.<\/span><\/li>\n<\/ul>\n<p data-start=\"677\" data-end=\"1083\">Do not put any unnecessary pressure on yourself \u2014 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\u2019re more likely to stick with it.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"1106\" data-end=\"1499\">For many people, running while carrying extra weight can feel more like a mindset hurdle than an issue of impossibility. If you\u2019ve 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.<\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_While_Overweight\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>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 [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":41960,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[128],"tags":[],"coauthors":[109],"class_list":["post-41959","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainings"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Running While Overweight: Tips, Tricks And Debunking Myths - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you wondering how to start running while overweight? Check out this article to find simple fitness and nutrition tricks on how to this.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/running-while-overweight\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Running While Overweight: Tips, Tricks And Debunking Myths\" \/>\n<meta property=\"og:description\" content=\"Are you wondering how to start running while overweight? Check out this article to find simple fitness and nutrition tricks on how to this.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/running-while-overweight\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2026-03-06T10:50:23+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/shutterstock_153769859.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"666\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/running-while-overweight\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-while-overweight\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/60f04ff2f9584bafc5b652689a48ce49\"},\"headline\":\"Running While Overweight: Tips, Tricks And Debunking Myths\",\"dateModified\":\"2026-03-06T10:50:23+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-while-overweight\/\"},\"wordCount\":2713,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-while-overweight\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/shutterstock_153769859.jpg\",\"articleSection\":[\"Trainings\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<p data-start=\\\"602\\\" data-end=\\\"1271\\\">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.<\/p>\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\">Can You Run While Carrying Extra Weight?<\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">It is no secret that body weight can affect a person's performance in many <a href=\\\"https:\/\/betterme.world\/articles\/running-for-30-minutes\/\\\">sports activities<\/a> \u2014\u00a0running 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.<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">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 (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3289191\/\\\"><span style=\\\"font-weight: 400;\\\">11<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Another study on male runners suggested that body weight may be associated with long-distance <a href=\\\"https:\/\/betterme.world\/articles\/ultramarathon-training-plan\/\\\">running<\/a> performance, and reported BMI ranges linked with peak performance in their sample (<\/span><a href=\\\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0090183\\\"><span style= ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/running-while-overweight\/\",\"url\":\"https:\/\/betterme.world\/articles\/running-while-overweight\/\",\"name\":\"Running While Overweight: Tips, Tricks And Debunking Myths - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-while-overweight\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-while-overweight\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/shutterstock_153769859.jpg\",\"dateModified\":\"2026-03-06T10:50:23+00:00\",\"description\":\"Are you wondering how to start running while overweight? 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Kamau","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/60f04ff2f9584bafc5b652689a48ce49"},"headline":"Running While Overweight: Tips, Tricks And Debunking Myths","dateModified":"2026-03-06T10:50:23+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/running-while-overweight\/"},"wordCount":2713,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/running-while-overweight\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/shutterstock_153769859.jpg","articleSection":["Trainings"],"inLanguage":"en-US","articleBody":"<p data-start=\"602\" data-end=\"1271\">For many people in larger bodies, running can feel like something they just cannot fathom. 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