In spite of what most people think, there are many different kinds of runners. Start jogging to get in shape, feel better about yourself, and reach a healthy weight.
But if you are overweight, it may be harder for you to run at first because you are likely to get tired faster than people who aren’t as big.
Don’t let this stop you from being healthy; see it as a challenge. If you follow these tips, you can start running healthily and enjoy the benefits of running.
What Are The Benefits Of Running For Heavy People
In addition to weight reduction, overweight/heavy people can experience several additional health advantages due to running. These are the following:
- There is less likelihood of developing heart disease.
- Lowering blood sugar levels.
- Cataract risk is reduced.
- Reduced potential for injury from accidental falls.
- Rebuilding the knee’s strength.
- The reduction of knee discomfort.
Safe Weight Limit For Running As An Overweight Person
People who weigh less than 200 pounds are less likely to get hurt while running. Also, people who weigh more than 200 pounds can run safely if their muscles and ligaments are strong enough to handle the stress of jogging.
Positive Effects Of Running If You Are Heavy
- Running makes you live longer: Studies have shown that running is one of the best ways to live longer. This is where the saying “If exercise were a drug, it would be the world’s most popular pill” comes from. It’s also important to note that this option would have the least effect on money.
- Strengthening knees and back: Many people don’t think this is a benefit of running. They think running is bad for the musculoskeletal system because it has a lot of impacts. Because their knees hurt, many runners have also turned to cycle. This is true, but sedentary, out-of-shape people have more severe knee and back problems than most runners.
- Running helps lose weight for good: Running burns more calories than most other activities because it requires you to constantly move your whole body. You can burn the most calories at any speed. Running slowly has about the same results as running fast (but it takes twice as long).
- Improves immunity: David Nieman is an exercise scientist who has run 58 marathons. For the past 40 years, he has studied how physical activity affects health. He looked into how runners eat their immune systems and found mostly good news with a few warnings. The main point of what he said was that moderate exercise boosts immunity. Still, ultra-endurance activities lower immunity (at least until full recovery), and eating dark red, blue, and blackberries help you stay strong and healthy.
- Helps prevent cancer: In 2016, the Journal of the American Medical Association published an excellent study called “Original Investigation,” which looked into the link between regular exercise and the chance of getting cancer. The results showed that high-fitness exercisers like runners were less likely to get 26 types of cancer than low-fitness and non-exercisers. Benefits were not linked to two things known to lower the risk of cancer: not smoking and being underweight. There was something special about working out that stopped people from getting cancer.
Negative Health Consequences Of Running For Overweight People
Breathing problem
People who are overweight or haven’t worked out in a long time will find breathing hard during their first workout. When you run for a long time, your breathing and heart rate speed up to ensure you get enough oxygen. The problem with this is that it makes you breathe more quickly and shallowly, which makes you tired faster.
Joint pain
A strenuous activity often makes your joints hurt when you are overweight and trying to lose weight. This is because carrying extra weight puts extra strain on joints. Remember that your joints are keeping you upright. Joint pain also makes you tired faster. Avoid this by only jogging short distances and stopping once you feel the pain. Gradually increase the distance as the pain reduces.
Runner’s knee
Runner’s knee is the most common type of joint injury. People who are overweight, on the other hand, are in a lot more danger. If you are overweight, running long distances is dangerous because the extra weight puts a lot of stress on your joints. If your knee cap hurts or hurts you, stop what you’re doing and rest for a few days.
Chafing
A common source of pain for overweight runners is chafing, especially in the inner thighs. This is because people who are overweight may not have what people today call a “thigh gap.” At high speeds, a runner’s inner thighs may rub against each other and cause irritation, chafing, and lumps.
Foot pain
Since all your weight is on your feet, you will experience foot pain when you start running. These are very common issues. But you should not ignore them. Avoid long runs when you experience foot pain. Start with short distances and increase as your feet get used to running. Exercise your feet daily to get the blood flowing.
Shin splints
Shin splints happen when the leg muscles, tendons, or shin bone are used too much. Shin splints can be caused by overuse or being overweight. A lot of high-impact, repetitive activities are hard on the lower legs. Because of this, runners, dancers, and gymnasts often get shin splints. This is also common for heavy people to exercise too much. Keep exercising regularly to give your feet and ankles a chance to heal.
How To Start Running When Your Are Heavy
See your doctor
This is very important if you are overweight and just starting to jog. Tell your doctor about your running goals. Schedule so that he or she can help you avoid any health problems that may come up because of your running. Talk to your doctor about any health problems or injuries that might keep you from running regularly.
Your doctor may have you do an exercise stress test on a treadmill to rule out heart problems. If he or she thinks you shouldn’t start yet, talk about what you need to do before you start.
Start slowly
As an overweight person, when you first begin running, start slowly. Do not just get up and run. Take your time. Your body needs to get used to running. Start with short jogs daily. Build it up as your endurance and stamina build. Begging with slow runs for short distances. As your body gets used to it, increase the length and speed.
Walk first
You have to walk before you run. This is true as your body is not used to running. Your body needs to get used to the amount of weight applying pressure on your knees. This is the very first thing you need to understand. Begin with long, slow walks. Yes, walking doesn’t help in weight loss, but it helps your body adjust to the activity and weight.
Once you can walk long distances without feeling out of breath, start jogging. The slow progression keeps you safe from injuries and joints free from pain. This is how you get used to running.
Use proper gear
They say you can run in anything, but that is not true. You need proper gear for running. When we say gear, we mean shoes. Your shoes are the most vital part of your running routine. You cannot just run in any shoes. These are bad for your feet. You need to invest in running shoes.
There are a plethora of running shoes in the market with reasonable prices. You do not need to get something that is too expensive. All you’re looking for is proper support and ventilation. The bottom of the shoes must be able to withstand the weight, and it needs to be properly ventilated.
Use running clothes
Clothes are another important aspect of running. Most people just run in their normal clothes. This is not wrong, but you should get some running clothes. Running clothes are designed with sweat absorption and ventilation in mind. They are designed that way to keep the runner cool. Keeping the runner cool is important for those long runs.
If you wear normal clothes for your run, they will get sweaty, and you will feel uncomfortable. You need to be as free and easy as possible while running when you are overweight. This is vital for your motivation and growth.
Proper diet plan
Your diet is also very important when you are running. This is because your body is losing energy and needs to heal itself. If your diet is not right, you cannot heal after your run. Your body will be in pain and needs essential nutrients to regrow the damaged muscles. This will only be possible with a healthy diet.
You can talk to your doctor about it. They will suggest the perfect diet plan based on your activity level. This is something you need to do to keep running regularly. It will also help in your weight loss.
Conclusion
Running is a great exercise. This is one of the stepping stones to better health. You must keep a few things in mind and start easy. Once you do so, regardless of your weight, you will run regularly and get into the shape you always wanted.
