{"id":46489,"date":"2022-09-26T04:06:21","date_gmt":"2022-09-26T04:06:21","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46489"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"overweight-running","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/overweight-running\/","title":{"rendered":"Overweight Running: A Beginner\u2019s Guide On Fitness And Nutrition"},"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 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/overweight-running\/#Is_Running_Actually_A_Good_Way_To_Lose_Weight\" >Is Running Actually A Good Way To Lose Weight?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/overweight-running\/#Study_1\" >Study 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/overweight-running\/#Study_2\" >Study 2<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/overweight-running\/#How_Much_Weight_Do_You_Lose_Running\" >How Much Weight Do You Lose Running?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/overweight-running\/#How_To_Lose_One_Pound_Weekly_When_Running\" >How To Lose One Pound Weekly When Running?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/overweight-running\/#How_To_Get_Started_With_An_Overweight_Running_Program\" >How To Get Started With An Overweight Running Program?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/overweight-running\/#Consult\" >Consult<\/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\/overweight-running\/#Learn_The_Correct_Running_Technique\" >Learn The Correct Running Technique<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/overweight-running\/#Start_Slowly\" >Start Slowly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/overweight-running\/#Warm_Up\" >Warm Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/overweight-running\/#Start_With_A_Walk-To-Run_Program\" >Start With A Walk-To-Run Program<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/overweight-running\/#Find_Motivation\" >Find Motivation<\/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\/overweight-running\/#Make_It_A_Habit\" >Make It A Habit<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/overweight-running\/#What_To_Eat_When_Following_A_Running_Plan\" >What To Eat When Following A Running Plan?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/overweight-running\/#Before_Running\" >Before Running<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/overweight-running\/#While_Running\" >While Running<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/overweight-running\/#For_A_Race\" >For A Race<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/overweight-running\/#After_Running\" >After Running<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/overweight-running\/#Nutrition_And_Fitness_Tips_When_Overweight_Running\" >Nutrition And Fitness Tips When Overweight Running<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/overweight-running\/#Listen_To_Your_Body\" >Listen To Your Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/overweight-running\/#Get_The_Right_Running_Gear\" >Get The Right Running Gear<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/overweight-running\/#Schedule_Rest_Days\" >Schedule Rest Days<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/overweight-running\/#Ignore_And_Avoid_The_Naysayers\" >Ignore And Avoid The Naysayers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/overweight-running\/#Create_A_Runners_Diet_Plan\" >Create A Runner&#8217;s Diet Plan<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/overweight-running\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/overweight-running\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">There has been an assumption that runners have a specific body type. Regardless of what is advertised, runners come in all shapes and sizes. Do not be intimidated into dropping a running program because you\u2019re overweight. Instead, it would help if you were motivated to take it up because running can help you get in shape and achieve a healthy weight. But before that you need to understand how to get started and develop a healthy and consistent running habit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Overweight_Running\" 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>\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Running_Actually_A_Good_Way_To_Lose_Weight\"><\/span><b>Is Running Actually A Good Way To Lose Weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to <a href=\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/\">running<\/a>, a lot has been said about it as a form of exercise for weight loss. For example, you may have heard that it is unsafe for overweight people or that it is hard for such people to have a regular schedule. As a result, one could conclude that overweight running is a no-no.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But science says otherwise. For a start, running is an excellent form of exercise to help you shed pounds. That is, as long as you burn more calories than you consume. Several studies have discovered the effectiveness of overweight running on weight loss. Here are some examples:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Study_1\"><\/span><b>Study 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Research findings from this study show that the primary focus of treating obesity is the concentration of purposeful weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9102424\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). It recommends participation in physical activities for <a href=\"https:\/\/betterme.world\/articles\/walk-to-run-program\/\">weight loss<\/a>, such as running.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But independent of weight loss, the study also discovered emerging correlational data in people with obesity showing physical activity can improve other critical health markers (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9102424\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). For example, the study revealed that epidemiologic studies noted (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9102424\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Physical activity in individuals with obesity increased cardiorespiratory and muscle fitness.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">People with obesity who participated in physical activity had a decreased risk of all-cause mortality and cardiovascular disease.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Metabolically healthy but obese people had a lower risk of all-cause mortality, non-fatal and fatal cardiovascular disease and cancer mortality. That was in comparison to metabolically unhealthy obese individuals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">An improvement in critical markers of health in overweight and normal-weight individuals, such as overall quality of life, cognition, brain health, memory, sleep, and anxiety (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9102424\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Note that despite these findings, there are limited intervention studies specifically investigating health markers independent of weight loss as primary outcomes among individuals with obesity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9102424\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Check in with your doctor before taking up a physical activity for any of the listed benefits independent of weight loss.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Overweight_Running\"><img decoding=\"async\" class=\"aligncenter wp-image-32574 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11-1024x576.jpg\" alt=\"overweight running\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Study_2\"><\/span><b>Study 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In this study, researchers were interested in determining whether equivalent changes in moderate walking and vigorous running produces equivalent weight loss. So, the researchers set free-living, non-experimental conditions (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4067491\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They discovered that although the BMI was significantly associated with changes in BMI vs exercised energy expenditure ran and walked. It was great for running (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4067491\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). That said, you can shed more pounds while running rather than walking.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/\"><i>Running On An Empty Stomach: Is It All It\u2019s Cracked Up To Be?<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Weight_Do_You_Lose_Running\"><\/span><b>How Much Weight Do You Lose Running?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Because of how grueling <a href=\"https:\/\/betterme.world\/articles\/swimming-vs-running\/\">running<\/a> can be, it would be motivating to know the program is helping you lose tremendous weight. But here is the thing; you will not lose 10 pounds in a day or 20 pounds in a week.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Those are examples of rapid weight loss linked to several side effects. Expect a drop in a pound or two a week. Yes, it may not seem like much, but this is a safe and reasonable rate of weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Again, remember that losing one pound is not as easy as it sounds. Take a look at this weight loss overview to understand how you lose pounds. One pound is equivalent to 0.45 kilogram of fat (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/calories\/art-20048065\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Lose_One_Pound_Weekly_When_Running\"><\/span><b>How To Lose One Pound Weekly When Running?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To lose one pound, you would have to burn 3, 500 calories (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/calories\/art-20048065\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).It means you have to burn 500 calories a day so that you lose 3, 5000 calories by the end of the week (3, 500 calories\/7 days).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Believe it or not, shedding 500 pounds a day is challenging. You will have to exercise and maintain a calorie deficit to help shed pounds. But again, Mayo Clinic acknowledges that losing 500 calories daily to meet this limit is not true for everyone.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may find that even after cutting 500 calories from your diet daily you may only lose half a pound weekly. Mayo Clinic reveals such happens because weight loss also depends on <a href=\"https:\/\/betterme.world\/articles\/running-with-a-weight-vest\/\">your body<\/a>, gender, activity level, and the amount of weight you want to lose (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/calories\/art-20048065\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Overweight_Running\"><img decoding=\"async\" class=\"aligncenter wp-image-32551 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9-1024x576.jpg\" alt=\"overweight running\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Get_Started_With_An_Overweight_Running_Program\"><\/span><b>How To Get Started With An Overweight Running Program?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Running is daunting, even for experienced marathoners. So, do not feel bad if you are hesitating to start your running routine. Here are some tips to help you lace up and get moving!<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Consult\"><\/span><b>Consult<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It would be best to check with your doctor before trying a running program, especially if you are overweight. Have your doctor assess your running plan, goals, health, and pre-existing conditions or injuries. Even if you find it irrelevant, having your doctor&#8217;s green light is important to minimize injury risk.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do not be disappointed if your doctor recommends treadmill running instead of running outdoors. Stick to their plan as you start, and talk about your milestones with them for better guidance.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Learn_The_Correct_Running_Technique\"><\/span><b>Learn The Correct Running Technique<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The first and most important thing you must do is learn the correct running technique. Contrary to what most people think, there is a <a href=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/\">technique for running<\/a>, just as there is one for strength lifting or dancing.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It would be best to seek the help of a trainer to help you learn the correct running technique for overweight individuals. Some of the highlights of the correct running technique include (<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/lifestyle\/5-most-common-running-mistakes-how-fix-them-ncna982241\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintaining a forward gaze.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your hands at your waist level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relaxing your shoulders and hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using a short stride and taking small steps.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Start_Slowly\"><\/span><b>Start Slowly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Unfortunately, most beginners want to do too much too soon. For example, you may find an individual who wants to run 15 miles within an hour for a start. This is an unrealistic goal, especially if you are new to running or have been inactive for years.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note that it takes time to be good at running or even accomplish one of your running goals. Do not force your body to do too much too soon while it is yet unprepared. This only warrants burnout (<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/lifestyle\/5-most-common-running-mistakes-how-fix-them-ncna982241\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Set small achievable objectives leading you to this ultimate goal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, you could start by learning the correct running technique to benefit and not injure yourself from the workout. Afterwards, you could start walking and gradually warm up to <a href=\"https:\/\/betterme.world\/articles\/running-in-place\/\">running<\/a> as you feel comfortable (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-start-running\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Overweight_Running\"><img decoding=\"async\" class=\"aligncenter wp-image-32547 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-5-1024x576.jpg\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Warm_Up\"><\/span><b>Warm Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some people get straight into running without warming up their body muscles. The danger of such an approach is that with stiff muscles, injury risk increases and makes your muscles sore faster (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-start-running\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before you start your running routine, warm up. You can try walking slowly for five to ten minutes if your routine is a fast walk (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-start-running\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0Alternatively, you can brisk walk or jog for 5 to 10 minutes as well if you are going for a run (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-start-running\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Start_With_A_Walk-To-Run_Program\"><\/span><b>Start With A Walk-To-Run Program<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The best way to get the hang of <a href=\"https:\/\/betterme.world\/articles\/running-while-overweight\/\">running<\/a> and stick to it is by easing into it. Fitness experts recommend using a walk-to-run program for this purpose and also to build your motivation and endurance. But here is the problem; most people use this program and fail to progress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Abide by the program and continuously add the time as instructed. It will make shifting to the running routine easier when that time comes.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Find_Motivation\"><\/span><b>Find Motivation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You may be discouraged from keeping up with your routine, especially if you do not see other fat people running. But remember that there is no specific running body type. Keep pushing until you attain your goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the best ways of finding the motivation to keep pushing is by seeking support. First, find a running buddy to help you stay accountable (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-start-running\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0Alternatively, you can seek the mentorship of any fat marathon runner you know.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The other way you can boost your motivation is by celebrating small wins. Celebrate and reward yourself when you accomplish your objectives, such as transitioning to a running plan full-time from a walk-to-run program. It helps you appreciate your efforts and helps you realize that you can achieve what is before you.<\/span><\/p>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Overweight_Running\">BetterMe won\u2019t give excess weight a chance<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Overweight_Running\"><img decoding=\"async\" class=\"aligncenter wp-image-32234 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4568-1024x576.png\" alt=\"overweight running\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4568.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4568-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4568.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4568.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Make_It_A_Habit\"><\/span><b>Make It A Habit<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You will only stick to a running routine if you make it a habit. That is because habits are difficult to shake.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make running a habit by planning your schedule and always showing up as required. The more you show up, the more your system recognizes it as a habit, which becomes difficult to do away with (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-start-running\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_To_Eat_When_Following_A_Running_Plan\"><\/span><b>What To Eat When Following A Running Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Eating before you run or exercise is crucial to give your body enough fuel to sustain you throughout your routine. But most runners find it challenging to consume the right nutrition or foods before and after their workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It would help if you struck a balance between eating enough calories and having foods that will not upset your stomach (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/runners-diet\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Here is a guide on what you can eat before, during, and after your running routine:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Before_Running\"><\/span><b>Before Running<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Before running, it is crucial to consume little fiber and healthy fats, moderate amounts of protein, and high amounts of carbs (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/runners-diet\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Aim at consuming 1 to 4 grams of carbohydrates per kg of body mass a few hours before <a href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/\">your workout<\/a> (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/runners-diet\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Two hours before your run, you can eat granola, whole grain toast with eggs, oats, bagels or breakfast muffins (<\/span><a href=\"https:\/\/www.bbcgoodfood.com\/howto\/guide\/what-eat-your-run\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). But an hour before your run, you may want to eat something light, such as a small carbohydrate-rich snack, like a banana, to boost your energy levels (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/runners-diet\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"While_Running\"><\/span><b>While Running<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For training runs under an hour, you do not have to refuel while on the move (<\/span><a href=\"https:\/\/www.bbcgoodfood.com\/howto\/guide\/what-eat-during-your-run\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). But that is the case if you have eaten enough pre-workout foods to boost your energy levels. On the other hand, if you are running for over an hour, it would be best to consume small amounts of high GI carbs to help maintain your performance (<\/span><a href=\"https:\/\/www.bbcgoodfood.com\/howto\/guide\/what-eat-during-your-run\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">High glycemic foods have a GI of 70 and above. Examples of foods with such an index include rice cakes, white bread, bagels, crackers, croissants, cakes, doughnuts, and most packaged breakfast cereals (<\/span><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/a-good-guide-to-good-carbs-the-glycemic-index#:~:text=High%20glycemic%20index%20(GI%20of,croissants%2C%20most%20packaged%20breakfast%20cereals.\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). But remember that your aim should be to consume at least 30 to 60 grams of carbohydrates per hour if you run for 1 to 2.5 hours (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/runners-diet\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Overweight_Running\"><img decoding=\"async\" class=\"aligncenter wp-image-32182 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4473-1024x576.png\" alt=\"overweight running\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4473.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4473-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4473.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4473.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"For_A_Race\"><\/span><b>For A Race<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It would be best to consume more carbohydrate-rich foods and drinks to help maintain intensity (<\/span><a href=\"https:\/\/www.bbcgoodfood.com\/howto\/guide\/what-eat-during-your-run\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). But remember that the higher the intensity, the more carbs you will need (<\/span><a href=\"https:\/\/www.bbcgoodfood.com\/howto\/guide\/what-eat-during-your-run\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). It is worth noting that you should consume carbs in the final eight weeks of training for a marathon (<\/span><a href=\"https:\/\/www.bbcgoodfood.com\/howto\/guide\/what-eat-during-your-run\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Evidence suggests such an approach will train your gut and help you discover what works best for you (<\/span><a href=\"https:\/\/www.bbcgoodfood.com\/howto\/guide\/what-eat-during-your-run\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Research also suggests consuming easily absorbed carbs as they fuel the brain, helping you work harder, especially when your muscles tire (<\/span><a href=\"https:\/\/www.bbcgoodfood.com\/howto\/guide\/what-eat-during-your-run\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"After_Running\"><\/span><b>After Running<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Eating after your run is important for muscle recovery. But what you eat depends on how long you are running and the intensity of the run (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/runners-diet\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Some foods work best for muscle restoration, bone strengthening, and inflammation reduction after a run, unlike others (<\/span><a href=\"https:\/\/www.runnersworld.com\/nutrition-weight-loss\/g23308271\/recovery-foods\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Some of the best foods and drinks to have after your run include (<\/span><a href=\"https:\/\/www.runnersworld.com\/nutrition-weight-loss\/g23308271\/recovery-foods\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greek yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oatmeal<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocado toast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tofu<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tart cherries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whey protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mixed Nuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sardines<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pineapple juice<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/\"><i>Smoking And Running: They Don\u2019t Mix, Here\u2019s Why<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Overweight_Running\"><img decoding=\"async\" class=\"aligncenter wp-image-32180 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4475-1024x576.png\" alt=\"overweight running\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4475.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4475-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4475.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4475.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Nutrition_And_Fitness_Tips_When_Overweight_Running\"><\/span><b>Nutrition And Fitness Tips When Overweight Running<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Just because a gazelle makes running look easy does not mean it is. It is challenging, especially for beginners, which is why we have compiled these tips for you:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Listen_To_Your_Body\"><\/span><b>Listen To Your Body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Listening to your body when <a href=\"https:\/\/betterme.world\/articles\/running-for-30-minutes\/\">running<\/a> is particularly important because it gives you contact feedback about your performance. Understanding and learning how to differentiate discomfort of endurance or hard effort from the pain of an injury is important.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Again, it is important to learn when you need to persevere and when you must stop and seek assistance or react accordingly. Please do not fool yourself by buying into the saying &#8220;no pain, no gain&#8221;.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Get_The_Right_Running_Gear\"><\/span><b>Get The Right Running Gear<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Comfort is key when running, so you may need to reassess your workout gear. Go for light yet comfortable clothes. For women, be sure to choose a high-support bra with cushioned straps to help distribute the weight evenly (<\/span><a href=\"https:\/\/www.runnersworld.com\/uk\/gear\/a38592009\/plus-size-running-clothes\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Choose comfortable shoes because running uses your leg muscles and stresses your bones, tendons and ligaments (<\/span><a href=\"https:\/\/www.runnersworld.com\/uk\/gear\/a38592009\/plus-size-running-clothes\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). The last thing you want is to be thrown off your game by an ill-fitting shoe. Note that cushioned shoes reduce joint impact while a firm midsole offers more stability (<\/span><a href=\"https:\/\/www.runnersworld.com\/uk\/gear\/a38592009\/plus-size-running-clothes\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Similarly, you can use compression gear to provide more support, cut down chafing, and reduce tissue bouncing when running. Talk to your trainer about this to minimize injury risk.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Schedule_Rest_Days\"><\/span><b>Schedule Rest Days<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You need to take at least one full rest day in a week to help your muscles recover and grow. But here is the catch. When most people hear of rest days, they immediately think of relaxing all day on the couch. But fitness experts highly discourage that because it may not help you reach your weight loss goal (<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/lifestyle\/5-most-common-running-mistakes-how-fix-them-ncna982241\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They recommend partaking in cross-training activities such as swimming or cycling (<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/lifestyle\/5-most-common-running-mistakes-how-fix-them-ncna982241\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). These activities&#8217; benefits are that they help you relax but burn calories when still giving your body a break from the intense running activity (<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/lifestyle\/5-most-common-running-mistakes-how-fix-them-ncna982241\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Overweight_Running\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Overweight_Running\"><img decoding=\"async\" class=\"aligncenter wp-image-32170 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4600-1024x576.png\" alt=\"overweight running\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4600.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4600-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4600.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4600-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4600.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=\"Ignore_And_Avoid_The_Naysayers\"><\/span><b>Ignore And Avoid The Naysayers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Unfortunately, some people always find criticism in other people&#8217;s doings. For example, you may find them criticizing you for starting a running program, which could be demotivating and make you self-conscious. Remember that there is no specific feature that defines a runner.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do not feel bad for your running speed or the distance you cover, even if other people try to make you feel about it. Stop worrying about what other people think and instead remind yourself of your long-term goal and how far you have come.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that they may judge you from a day&#8217;s work without knowing where you started. Again, remember that some people may criticize you but not run, missing out on all the benefits you are reaping. In the end, it is easy to ignore them.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Create_A_Runners_Diet_Plan\"><\/span><b>Create A Runner&#8217;s Diet Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Exercise and diet are like two peas in a pod. They go hand in hand, meaning you get the most from a workout plan while focusing on good nutrition. The best way you can make sure you are eating clean is by following a diet plan. You can create one with your nutritionist&#8217;s help to make sure you account for all your dietary and calorie requirements (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/runners-diet\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/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><span style=\"font-weight: 400;\">Overweight running is important because it promotes weight loss. It has also been associated with improving overall quality of life, sleep, memory, cognition, and brain health. But an individual must also focus on the right diet when running to trigger weight loss. It would be best to develop a runner&#8217;s diet plan with the help of your nutritionist to make it easier to follow.<\/span><\/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=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Overweight_Running\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Overweight_Running\" 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","protected":false},"excerpt":{"rendered":"<p>There has been an assumption that runners have a specific body type. Regardless of what is advertised, runners come in all shapes and sizes. Do not be intimidated into dropping a running program because you\u2019re overweight. Instead, it would help if you were motivated to take it up because running can help you get in [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":46490,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[114],"class_list":["post-46489","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"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>Overweight Running: A Beginner\u2019s Guide On Fitness And Nutrition - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 OVERWEIGHT RUNNING \u27a4 is daunting for any beginner. But it is possible and can help you lose weight and keep it under control if you abide by the teachings of this guide!\" \/>\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\/overweight-running\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Overweight Running: A Beginner\u2019s Guide On Fitness And Nutrition\" \/>\n<meta property=\"og:description\" content=\"\u2605 OVERWEIGHT RUNNING \u27a4 is daunting for any beginner. But it is possible and can help you lose weight and keep it under control if you abide by the teachings of this guide!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/overweight-running\/\" \/>\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:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1833303517.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"R. Mogeni\" \/>\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=\"R. Mogeni\" \/>\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\/overweight-running\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/overweight-running\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d\"},\"headline\":\"Overweight Running: A Beginner\u2019s Guide On Fitness And Nutrition\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/overweight-running\/\"},\"wordCount\":2619,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/overweight-running\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1833303517.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">There has been an assumption that runners have a specific body type. Regardless of what is advertised, runners come in all shapes and sizes. Do not be intimidated into dropping a running program because you\u2019re overweight. Instead, it would help if you were motivated to take it up because running can help you get in shape and achieve a healthy weight. But before that you need to understand how to get started and develop a healthy and consistent running habit.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Is Running Actually A Good Way To Lose Weight?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">When it comes to <a href=\\\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/\\\">running<\/a>, a lot has been said about it as a form of exercise for weight loss. For example, you may have heard that it is unsafe for overweight people or that it is hard for such people to have a regular schedule. As a result, one could conclude that overweight running is a no-no.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But science says otherwise. For a start, running is an excellent form of exercise to help you shed pounds. That is, as long as you burn more calories than you consume. Several studies have discovered the effectiveness of overweight running on weight loss. Here are some examples:<\/span>\\r\\n<h3><b>Study 1<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Research findings from this study show that the primary focus of treating obesity is the concentration of purposeful weight loss (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9102424\/\\\"><span style=\\\"font-weight: 400;\\\">7<\/span><\/a><span style=\\\"font-weight: 400;\\\">). It recommends participation in physical activities for <a href=\\\"https:\/\/betterme.world\/articles\/walk-to-run-program\/\\\">weight loss<\/a>, such as running.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But independent of weight loss, the study also discovered emerging correlational data ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/overweight-running\/\",\"url\":\"https:\/\/betterme.world\/articles\/overweight-running\/\",\"name\":\"Overweight Running: A Beginner\u2019s Guide On Fitness And Nutrition - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/overweight-running\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/overweight-running\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1833303517.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"\u2605 OVERWEIGHT RUNNING \u27a4 is daunting for any beginner. 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But it is possible and can help you lose weight and keep it under control if you abide by the teachings of this guide!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/overweight-running\/","og_locale":"en_US","og_type":"article","og_title":"Overweight Running: A Beginner\u2019s Guide On Fitness And Nutrition","og_description":"\u2605 OVERWEIGHT RUNNING \u27a4 is daunting for any beginner. But it is possible and can help you lose weight and keep it under control if you abide by the teachings of this guide!","og_url":"https:\/\/betterme.world\/articles\/overweight-running\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1833303517.jpg","type":"image\/jpeg"}],"author":"R. Mogeni","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"R. Mogeni","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/overweight-running\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/overweight-running\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d"},"headline":"Overweight Running: A Beginner\u2019s Guide On Fitness And Nutrition","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/overweight-running\/"},"wordCount":2619,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/overweight-running\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1833303517.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">There has been an assumption that runners have a specific body type. Regardless of what is advertised, runners come in all shapes and sizes. Do not be intimidated into dropping a running program because you\u2019re overweight. Instead, it would help if you were motivated to take it up because running can help you get in shape and achieve a healthy weight. But before that you need to understand how to get started and develop a healthy and consistent running habit.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>Is Running Actually A Good Way To Lose Weight?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">When it comes to <a href=\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/\">running<\/a>, a lot has been said about it as a form of exercise for weight loss. For example, you may have heard that it is unsafe for overweight people or that it is hard for such people to have a regular schedule. As a result, one could conclude that overweight running is a no-no.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">But science says otherwise. For a start, running is an excellent form of exercise to help you shed pounds. That is, as long as you burn more calories than you consume. Several studies have discovered the effectiveness of overweight running on weight loss. Here are some examples:<\/span>\r\n<h3><b>Study 1<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">Research findings from this study show that the primary focus of treating obesity is the concentration of purposeful weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9102424\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). It recommends participation in physical activities for <a href=\"https:\/\/betterme.world\/articles\/walk-to-run-program\/\">weight loss<\/a>, such as running.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">But independent of weight loss, the study also discovered emerging correlational data ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/overweight-running\/","url":"https:\/\/betterme.world\/articles\/overweight-running\/","name":"Overweight Running: A Beginner\u2019s Guide On Fitness And Nutrition - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/overweight-running\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/overweight-running\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1833303517.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 OVERWEIGHT RUNNING \u27a4 is daunting for any beginner. 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