Overweight and want to start running?

Question

I am overweight and want to get into running. What is the best way to start. I am looking to shed pounds so I know a healthy diet is a must. Long term goal is to run about 10 miles a day.

Answer 1

If you're overweight, you should begin by having a talk with your doctor. Make sure you're healthy enough to take on a rigorous new fitness routine.

Depending on your weight, the impact of your body hitting certain joints such as your knees, and ankles can be quite painful. Also make sure you buy some good gel insoles for your sneakers. The bottom of your heels could hurt as well.

It may be better to start off walking briskly for a week or so, until you build up some stamina. You don't have to limit yourself on distance, so you could still get into shape. Then work yourself up to a jog.

Have realistic expectations. You can get fit, and achieve all the goals you're looking to break, but don't expect to do it over night. It takes time to shed pounds, and be able to run the distance you want.

Good luck!

Answer 2

Wow! That's an ambitious goal! Start by walking. If you are overweight and haven't been running, you will be stressing your knees and ankles if you suddenly begin a running program. If there is a Running Room store near you, contact them. They have groups that go out on a regular basis (it's always easier to run with a group) and they do a run-walk progression - that is, you walk most of the way and run a very short distance to begin. Gradually, as you get in better shape, you run more and walk less until you are running the whole time. But you really do have to do it in gradual increments or you will end up hurting yourself.

good luck to you  

Answer 3

These are good answers. I just want to recommend to you to start taking glucosamine tablets. Their good for your joints. Very important!

Answer 4

Well it's awesome you want you start on a healthy stride. Yet it'll be a long while before you can run 10miles everyday without over working your body. If you don't actively run.. you'll need to follow these steps.

1) Avoid a lot of sugar, and drink plenty of water or gatorade. Change any bad eating habits to something you can benefit from. Always eat a carb breakfast before you run. If you don't you're body will quickly run out of energy. After making any changes to your diet as needed wait about a minimum of 5-7 days *so you body adjusts* to start adding exercise.

1.5) During step one and 2, and throughout the while thing you're going to need to just try and stretch at least 5minutes a day to build up a bit of flexibility. *you'll need it later on running.*

Finally when you're diet is pretty well adjusted to your body and you've been trying to add a bit of flexibility to your body you can start building up to your goal to run 10miles a day.

Make sure you've planned a time in your day that you wont ever need to skip a day of fitness.

2)Fitness: Everyday *I'm going to assume morning running*. Eat a good breakfast about 30minutes before you plan to go outside. An you're going to need to just start walking or jogging in the first few weeks before you can move on to running. Jogging is normally done because you can get farther and get a constant rhythm without over stressing your body.

After stretching walk slowly and gradually walk faster till your in a good power walk if you're going to try and jog. For about 5 minutes as a warm up to get your system in gear, and then you can start your run/jog. Afterward be sure to cool down by walking to cool your body down for rest, and be sure to of course stretch.

Day by day you'll start feeling healthy and looking better, and you'll

be able to go farther and hit your 10miles goal. =)

Don't over push yourself. I can't stress that enough. If you over push you may end up doing more damage to yourself then good.

Hopefully this helped you at least a little, and be safe and good luck!

Answer 5

http://www.tooelehealth.org/Community_He...

http://www.weightlossresources.co.uk/sli...

Answer 6

10 miles is a long way to run. I'm glad to see that its a long term goal though. Try starting out with 1 mile and do it about 4-7 times a week. Then the next week (if your ready) Add on another mile and just keep adding on till you are at 10.

Answer 7

Make sure you take it slow, especially if you have not run before or in a long time.  Run in intervals.  Jog for 10 min, walk for 10 min...etc.  Don't over do it though...  Increase your run and decrease your walking to eventually you won't need to walk at all and you can then increase your running distance to get to your goal.

Make sure you work on your eating habits as well.

Weight training will increase your endurance too, so that is something else to think about. But as with running, don't over do it