You are probably wondering how to start running when out of shape. It is easy to feel lost when you don’t know where to start.
Running is one of the best fitness exercises you can do. But the mere idea of running when out of shape can feel daunting.
This article will help you get back on your feet and guide you to a healthier lifestyle.
How Do You Start Running If You Are Overweight And Out Of Shape?
Running can be a grueling exercise when you are overweight and out of shape.
All that extra body fat makes it harder to sustain a long run without feeling winded. Especially if you’re used to living a sedentary lifestyle.
However, it’s not something to be discouraged over. You can gradually build your strength over time.
Here are five steps to get started:
1. Seek Medical Advice
Consulting your doctor is the best place to start.
It’s essential to know your physical health first. Identify any pre-existing health issues that might get in the way of your running plans.
Your doctor can help you construct a running program that is tailor-fit to your fitness level.
2. Goal Setting
Setting the right goals can help re-align your focus on a healthier lifestyle.
Find what would keep you motivated to power through your workouts. Create feasible goals that can help you stay committed.
Go for small, achievable wins that bring you long-term success.
3. Devise a Workout Plan
Your workout plan should be well-aligned with your fitness goals.
Create a balanced training schedule. Training plans shouldn’t compromise your work-life balance.
Consider the number of rest days and number of workouts per week you can do.
4. Get the Right Running Gear
A good set of running gear can make your running routine more comfortable. Here’s what you need:
A Good Pair of Running Shoes
Wearing a decent pair of shoes helps make running comfortable and pain-free.
Find a decent pair with good arch support. It needs to be flexible, lightweight, and breathable enough to prevent injuries.
Well-Cushioned Running Socks
Socks with extra padding can provide added stability and protection to your feet.
Use socks made out of polyester and acrylic fibers. These types of socks wick moisture away from your skin.
Wear lightweight, sweat-repelling athletic clothing. It should fit your body well.
Not too tight to feel constricting. Not too loose either to hinder your movement. You should pick the right clothing you can move comfortably in.
If you’re going for long runs, It’s vital to bring a water bottle and towel with you.
A water bottle can keep you hydrated during your workout. A small towel can come in handy to wipe the sweat off your face. Both are crucial to have around in hot weather.
A Good Sports Bra (for Women)
Women can find running more challenging than men. The extra weight on their chests makes running uncomfortable and sometimes painful.
Wearing a quality sports bra can help support your breasts and prevent discomfort.
5. Change to a Healthy Diet
You’ll get the most from your workout routine if combined with the right diet. It’s time to eliminate unhealthy habits by switching to healthier food choices.
Getting a balanced diet is a gateway to successful weight loss. Be sure to eat nutrient-rich foods and get the right balance in your macros.
How Should A Proper Running Form Look?
A proper form while running is paramount. Maintaining proper running form can make your runs more efficient.
Doing it right can even make running faster and easier. It can prevent unwanted injuries.
Here’s how you can improve your running posture to get the most out of your workout:
1. Avoid Bouncing
Most people tend to bounce while running, which can be a waste of energy.
Try to avoid it as much as possible. Keep your strides low to the ground and land lightly on your feet.
2. Keep Your Posture in Check
It can be hard to keep proper posture when running. But it’s essential to fight off fatigue and avoid back pain.
Try not to lean forward as most novice runners do. Most tend to slouch when they get fatigued. Keep your back straight, head up, shoulders under the ears.
3. Keep Your Arm and Shoulders Relaxed
Try to relax your shoulders and prevent them from hunching. You’ll be able to breathe easily and perform more effectively.
4. Swing Arms Naturally From the Shoulder
Some people tend to swing their arms excessively when they are trying to pick up the pace.
But you won’t get any faster by doing so. Flailing your arms will only slow you down. It would drain your energy.
Instead, try swinging your arms from your shoulders. Try keeping them to the sides.
5. Look Straight Ahead
Remember to keep your eyes in front of you and head up straight.
Avoid bowing your head low. Lowering your head and looking down can make breathing difficult.
Do You Need To Stretch Before Running?
It cannot be stressed enough. Stretching can be a great warm-up before any strenuous physical activity.
Stretches can make your muscles more flexible and respond better to stress. It can also improve your body’s range of motion.
Furthermore, doing pre-workout stretches is a great way to prevent you from sustaining any workout injuries like joint problems and muscle cramps.
Will Running 3 Miles A Day Get Me In Shape?
Running is beneficial for building strength and losing weight.
Paired with a healthy diet, running 3 miles a day can be an effective way to get you in shape.
A 3-mile distance might seem a short distance to cover for seasoned runners. But running 3 miles a day can be a challenge for beginners.
If you are a beginner, it’s best to start small. Begin with short distances and gradually build up to longer runs.
How Long Does It Take To See Results From Running 3 Times A Week
How long it would take to see the benefits from your running routine may vary. It depends on your running time, pace, age, diet, and frequency.
As long as you stick to your workout routine and diet regimen, you’ll most certainly see improvements right away.
What Exercise Can I Do Instead Of Running
Not everyone can do a full-sprint right away. It makes jogging the next best alternative.
Both fall into the same category of aerobic exercise. Jogging is high impact but doesn’t require the same intensity as running does. What’s more, it also gives nearly the same calorie burn as running.
Jogging can be an excellent break-in exercise for running. It is slower-paced. But still fast enough to work your heart rate and build endurance.
How Do You Start Running When You Hate Running
Let’s face it. Running isn’t naturally fun for everybody.
It’s a physically demanding exercise that requires enough willpower to pull through.
Most beginners share similar sentiments about running. It isn’t easy the first few times around. But you’ll gradually build up to it in time.
You can try walking a mile or jogging first to help condition your body to the exercise. Your body will keep up sooner than you think.
What Is The Fastest Way To Get Back Into Running Shape
Aside from improving your eating habits, you can add variations to your workout. Here are some excellent ways to get your body into running shape:
1. Strength Training
Strength training can be a great addition to your workout routine. It can help condition your body faster for running.
Weight lifting, calisthenics, and even resistance training can improve your body strength and endurance.
Strengthening your muscles, bones, and joints can help prevent your body from sustaining injuries. It can improve your running power, speed, and coordination.
2. Cross Train
Amping up your workout routine can help you lose weight and gain strength faster. Cross-training can be the best way to advance your performance.
You can add Core exercises, Yoga, or Pilates to your regimen. However, it’s best to cross-train once your body has adapted to exercising again.
If you’re relatively new to workouts, try to get as many rest days in your free time. It will help your muscles recover.
3. Deep Breathing Exercises
Engaging in deep breathing exercises can help increase your cardiovascular strength.
But that’s not all. A study from 2013 claims the close connection deep breathing has to our muscle strength.
Doing regular deep breathing exercises can ultimately make you perform better.
How to do it:
- Find a suitable place to do this exercise.
- Once your body is relaxed, begin to inhale deeply. Suck the air into your pelvic and abdominal diaphragms.
- Proceed to tighten and relax your muscles for about 3 seconds before exhaling.
- Focus on one muscle before the next. Start from your lower body to the top.
How Many Exercises Should You Do Weekly For Health Benefits?
Getting at least 30 minutes of moderate exercise per day for five days a week is already considered beneficial.
However, exercise works differently for everyone. People respond to exercise differently.
Whichever the case may be, exercise and a healthy diet can help you reach your fitness goals faster.
Is It Bad To Run Everyday?
Runners are dedicated individuals. It’s all well and good to keep you motivated.
However, running every day without proper rest days can be a problem for your health. Some might argue that some of the healthiest people they know are fine with running every day.
But it isn’t ideal. Your body has to recover. That’s why rest days are essential to every workout regimen.
Without enough recovery period, your body over fatigues. Developing workout injuries is the least you want if you want to get back in shape.
Running Tips For Beginners
Here are a few running tips beginners can do:
Alternate Running and Walking
Most beginners can fall to this running and walking pattern naturally.
Once you’re feeling tired enough, it’s better to keep your feet moving rather than stop. Try to run for two full minutes and slow down to walking for 5 minutes. You can do this for about 30 minutes to an hour.
Use a Running App
A running app can help keep you on track with your workouts. It’s a decent tool to gather data and see where you can improve.
Some running apps even give useful tips for beginners. You can download it for free online.
Keep Hydrated at All Times
Running can be draining. That’s why it is essential to drink water at all times. Water can help your body function optimally.
Be sure to keep hydrated before, during, and after your workouts or running exercises.
Do Static Stretches During Cool Down Period
Static or post-workout stretches are vital to do after any exercise. You can even do them during your cold down period to prevent your muscles from tightening.
Static stretches also promote healthy blood flow.
Don’t Get Ahead of Yourself.
Transitioning to a healthy lifestyle doesn’t come in a flash. There are no short-cuts.
It’s easy to get excited and overdo it when you’re starting. But attempting to rush the process won’t give you sustainable results.
Take it easy. Each person has their time frame. You’ll reach your destination eventually.
The Bottom Line
Running is the ultimate cardio exercise you can do to get fit and lose weight.
If you’re a bit out of shape, don’t be discouraged by it. Instead, use it as a motivation to get better.
With a bit of planning, time, and effort, running can be your ticket to a healthier lifestyle.