Starting a running for overweight program is the best way to burn calories and lose weight. So if you’re an overweight person, running is your best ally for losing those pounds and keeping them off for good. However, running is no easy task—this is especially true for the overweight beginner.
Running for Overweight People
Let’s face it, the high impact nature of running can lead to a bundle of injuries and health problems. Ranging from acute discomfort to more a serious such as a crippling knee injuries or painful burnouts. Nonetheless, starting the activity, the right way, can keep you in the injury-free zone, while getting the most out of your training program.
For that, here are the 2 steps you need to make to jump from being an overweight sedentary person to becoming a true runner with ease.
1st Step: Build an Empowering Mindset
Building the right mindset for training is the first step toward success, whether it’s with your running program or any other life endeavors. The proper mindset is the foundation. Without it, you won’t make it far down the road. You’ll only face setbacks and further frustration. Conversely, if you’ve the right mindset, then you’ll doubtless find it easier to get the job done.
A mindset is primarily comprised of beliefs. Hence aligning your beliefs with your vision (your weight loss and running goals) is the way to go. One thing you can do is to change your beliefs for the best via visualization techniques. Also know as mental rehearsal, this powerful tool is used by top performers in all walks of life. The visualization technique uses your innate imagination power to turn your fantasy into a concert reality. The premise is as you change your thoughts and perceptions (for the better), you’ll definitely change your “reality”.
Then make a practice of seeing success all the way through. Sit down in a quite place and imagine yourself AS IF you’ve ALREADY became a consistent runner and achieved your ideal body weight. Doing so compels your subconscious mind to act as you wish and thus making the task much easier.
2nd Step: Walk-Run-Walk Program
No amount of creative visualization techniques will make you a true runner. In fact relying solely on them will only get you stuck in your mind for good. The real trick is to practice the skill in the field. But no need to rush here. If you’re really out-of-shape or haven’t run in a long while, then running from the get go isn’t the best idea. In fact you may be not able to run in the first place. And forcing your body will only leave you hurt and disappointed.
Therefore, make sure to start out by walking first. Leave the running for later. Walking during your 1st week of training can ease you into the sport of running without the risk of injury or burnout. And when the moment is right, opt for a Walk-Run-Walk (W-R-W) program.
This program will not only get you fit in no-time, it’ll also help you build the habit of exercise, burn fat and get the most out of your training sessions. All this without putting yourself under unnecessary stress. Each training session shouldn’t last more than 30 minutes each, three times a week. Remember to space out your training days with a recovery day so your body can properly adapt to the training load.
Here is what a beginner W-R-W training program should look like:
- 1st week: You only go for 4-5 long walks and build the habit of exercise into your life with ease.
- 2nd week: Add 30-45 seconds of running intervals into your walking. Make sure to resume the running after you’ve fully recovered the high intensity intervals. Repeat the pattern 4-5 times
- 3rd week: Go for one full minute interval runs interspersed with walking boots of 40 seconds or less.
Now you get it. As the training progressed ahead, make sure to lengthen the running and abbreviate the walking until you’re able to run straight for 30 minutes without much huffing and puffing.
Here you have it. All the basic information you need to go from being a complete sedentary person to becoming a true runner However, change only happens when you start implementing what you’ve just learned. So take action now and remember to stay within your fitness level.
About the author
David DACK is a runner and an established author on weight loss, motivation and fitness.
If you want more free tips from David DACK, then go to RunnersBlueprint.com where for a limited time you can grab his special “Weight Loss By Running” Free Report.
