Running as an overweight person can present a lot of difficulties. Running for overweight people is hard and demanding and if done the wrong way can lead to a myriad of problems and injuries.
Therefore, if you're overweight, then starting a running program can be tricky. But do not worry. I have good news for you. Below, I'll be sharing with you the only 3 steps you need to make for starting an injury-free and successful running program.
Without further ado, here are the 3 steps!
1 st step: Get Your Mind Ready
The main reason why most overweight people do not embark on a running program is not the lack of physical skill, it's the lack of mental drive that holds most people back. See, the mind controls almost everything we set up to do. Therefore, if you do not get your mental house in order, you will not achieve much result.
The best way to do that is to take a conscious decision to start a running program and stick up to it no matter what. Most beginner runners drop out after the 2nd week of training. This is the big handicap you need to overcome. Here are 3 ways to make your decision count:
1. Write and rewrite your goals on a daily basis.
2. Pick a novice beginner running program (see below) and stick to it.
3. Peer up with a friend or ask someone to hold you accountable for your actions.
Of course, this is just the tip of the iceberg for what it comes to what you can do to boost your motivation. However, the most powerful trick is knowing your reasons why. Get clear on it and enjoy the running.
2nd step: Start Walking, Get Running
Still, planning perfectly will not make you of a runner. You still have to go out and start off the activity. Fortunately, you're not asked to do much in the beginning stages. In fact a few minutes for each session may be all you need to get going with the activity. Think big but start small. Many novice runners make of starting too hard too soon, and they get burned because they lose the enthusiasm for the training within a couple of weeks. You do not need to make this mistake.
The ideal beginner program is the walk-run-walk method. This method can ease you into the sport of running without risking injury or burnout. In fact, a walk-run-walk program can help build stamina, burn fat, improve cardiovascular power without exerting or injuring yourself in the process. It's the ideal ignition booster for overweight people of all ages and gender.
This method consist of alternating between walking and running boots until you're able to run for 30 minutes without much huffing and puffing. Walk for 1 minute, then run for another minute. And so on. As your fitness level improves, make the walking segments shorter and lengthen up the running. Follow this training pattern until you feel confident that you've acquired sufficient cardiovascular power to run straight for 30 minutes with ease.
3 rd step: Keep Going
It should take you up to 4 or 6 weeks to go through the walk-run-method program to improve your stamina and fitness level. So what to do now? Obviously, the answer is to keep going with the training program. Dropping now defeats the purpose of the program. Consistency is key to long term success. Whether it's business or personal health. feel free to walk during your running whenever you feel, there is nothing wrong with that.
Of course, the above guidelines are mere suggestions. Do not feel the need to follow them verbatim. Nonetheless, if you're an overweight person, starting small is mandatory. Otherwise, you're setting up the stage for failure and disappointment. Remember, the key is to train smart, not hard.