Overweight and want to run? Here's how to start

No One: How long have you been running?

Running Mom: About a month

No One: Just a month? So what makes you feel qualified to talk about running, especially for beginners?

Running Mom: Exactly. I'm no pro. I know what it's like to be an overweight beginner. I still am. So I still remember what it's like to be a super duper total beginner. I've tried many times in the past, but have failed. But this time, I've stuck with it. I'm progressing and thriving.

No One: Go on then, tell us your "advice." It's not like anything can stop you anyway.

Running Mom: Thank you very much. So let's get to it!

Note: I linked to a couple of resources here. I'm not affiliated with any of them, and I'm recommending them because I love them. I wish some of them would sponsor me though lolz.

Quick Background

I started running on May 7, 2023. At the time of writing, it's been about four weeks of consistent work.

• Starting Weight: 207 lbs
• BMI: 37.9 (Obese)
• Could barely run

Current Stats (June 3, 2023)

• Current Weight: 193 lbs
• BMI: 35.3 (Still obese, but gosh darn it I'm better)
• Can do 90-second slow runs and 1-minute walk at 10X intervals (take that!)

What I Did Before (aka Fails)

• Couch to 5K — Might be good for some, but was too advanced for me.
• CrossFit — They have the occasional run component, and it's what drove me to quit. Nope, not the weights (love those weights).
• Treadmill — The most boring thing known to man
• Diet — Crash diets, Starving myself, Weight loss pills (yuck).

What I'm Doing Now

How to start running safely and effectively when you're overweight

First, a disclaimer: Folks, I'm not doctor. I'm no professional coach or athlete wither. I'm just a beginner runner who found a way that worked for her. I strongly urge you to take caution and take the necessary steps you feel you need before you start any program.

1. Choose a gentle running program

There's no shame in going slow. Slow is the way to go!

I'm using a running training app called None to Run. It starts at 30-second slow runs with 2-minute walks in between. It's super gentle and slowly builds up.

If the 30-second runs are too much for you, start with walking for 5-10 minutes, then regularly test if you're ready for the 30-second runs.

P.S. Watch out for aches and pains. It's normal to feel soreness on your first two weeks or so. But make sure it's soreness not pain. Here's a guide just in case.

2. Get proper running shoes

There are two camps to this:

• Wear whatever shoes you have and just run

OR

• Get proper running shoes

I belong to the get proper running shoes camp especially if you don't have cushion-y shoes. We're overweight, and we want to give our lower body some support. But don't go crazy with the shoe shopping.

Go by Kofuzi's mantra: Buy last year's flagship shoes. You get awesome shoes without the price tag. Get some basic running shoes.

In my case, I got a pair of Wide Brooks Ghost 14s. Highly recommended!

P.S. Shoe shopping is gonna get addicting and you'll find some fancy shoe stuff: Carbon plated, maximalist, barefoot, etc. Stop right there. You have no business messing with these things until you have a couple of months and miles in. I should know, I hurt myself getting all fancy with barefoot shoes.

3. Keep it simple: Every other tech can wait

While I fall on the "get proper running shoes" camp, I strongly urge you to hold off on the other stuff:

• Running watch — Just use your phone for now
• Technical running clothes
• Gels
• Water vests
• Etc. Etc. Etc.

Unless you have deep pockets (well done, you) — don't get distracted by the toys. There'll be plenty of time to check them out. Just focus on your runs.

Feel free to get some self-defense equipment though if that helps you feel safer (I carry some myself).

P.S. I do recommend buying a belt that holds your keys and phone. I use this one, but any will do. Oh, and if you hold most of your weight in your belly (like I do), you do need a proper pair of running pants to make sure they don't roll down as you run.

4. Forget weight loss: Have a goal instead

If you're overweight, it's highly likely that you want to run because you want to lose weight (among other things).

That mindset has led me to failure and frustration.

Have a goal instead.

Depending on your fitness level now (i.e., can you do 30-second runs on None to Run already?), you can gauge how long it will take you from point A to point B — aka the end of the running training — then you can pick a race close to that.

Start with a local 5K.

Heck, it doesn't even have to be a 5K Run. It can be a 5K Walk. RunningUSA is an excellent resource for this!

As you focus on your running progress, your mindset shifts. Any weight loss you get is a bonus, a side effect of your bigger goals. I talked about that here.

P.S. I signed up for my first in-person 5K for September of this year. This gives me enough time to finish the None to Run and Run to 5K programs (both by None to Run, in the same app).

5. Enjoy the run

With all that said, just enjoy your run.

If you live in an area where there's plenty of lean, good-looking, fast runners, enjoy watching their excellence!

And you get to be your good-looking, slow running self. And you're excellent too because you're doing what you can with what you have.

No one cares, no one is looking.

People only care about themselves 99.99% of the time.

Don't worry about how you look, your speed (or lack thereof), your shoes and your outfit. It's all good.

Go on your run and enjoy it. Take your REST DAYS seriously. Rest and rest well. Don't run two days in a row for now. Rest is when you get strong. And slap some Salon Pas on them sore muscles 😂

And remember, the moment you take those first steps, you become a runner. You're one of us now (hehehehehehehehehe).

P.S. Being overweight means you're used to being made fun of. People see and treat you differently. It doesn't feel good, but use that to your advantage: Losers are gonna make fun of you anyway, might as well do it while they watch you get strong.

BONUS: Watch out for the sabotage (subtle or not)

In case you have toxic or negative people in your life, watch out.

With running comes better eating habits, better mood, more energy, and the like.

The good folks around you will cheer you on and support you, especially on days when you don't feel like running.

The not-so-good ones? They might sabotage your efforts.

Discouraging you from going on a run, bringing you excessive desserts (nothing wrong with eating desserts, just watch out for the excess), and constantly putting you down.

Steel yourself now, limit time with the toxic slime, and surround yourself with good people.

Whoever and wherever you are, my dear fellow runner, I'm rooting for you!

Root for me, too, yeah?

P.S. Being overweight means you're used to being made fun of. People see and treat you differently. It doesn't feel good, but use that to your advantage: Losers are gonna make fun of you anyway, might as well do it while they watch you get strong.