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Home Sport-Specific Running Training 3 Overweight Beginner Running Tips

3 Overweight Beginner Running Tips

3 Overweight Beginner Running Tips

Running for overweight people can be tricky. In fact most beginners don’t even get to the 2nd  week of training. Most get injured and discouraged early on. This isn’t fair for either, the overweight beginner and the sport of running.

Fortunately, most of the hassle can prevented if one follows some simple and straightforward guidelines. These guidelines can help you become a runner—while  losing the weight and keeping if off for good—without losing your sanity in the process.

Therefore, here are 3 beginner tips for the overweight runner:




Beginner Running Tip 1 : Build Up Gradually

One of the biggest mistakes most beginners make, overweight or not, is trying to run too much too soon at too quick pace. In fact this is the root cause of most running injuries. You may be excited about your new resolution to start running and lose weight, but don’t let momentum carry you forward to new territories; in fact  you may not be able to run at all at first.

Therefore, the better approach is to start off slowly and build the intensity up gradually. If you haven’t done much exercise lately, you may need to start walking first, leave the running for later. For instance, on week No. 1, you walk only for 25 minutes three to five days per week.  On week No.2, you alternate between 30-45 seconds  of running intervals with sets of  walking for one full minutes. Repeat the pattern for 4-5 times.

As you get stronger, lengthen the running intervals and shorten up the walking until you can run for 30 minutes straight without much huffing and puffing.




Beginner Running Tip 2 : Keep a Running Log

If you suffer information overload and find yourself compulsively thinking about your next running workout, then you’ll most likely get burned out soon and lose the enthusiasm for the training. Most beginner runners can’t see the forest for  the trees. There are too much things to keep tags on. This can be draining and mentally exhausting. 

Nonetheless, using a running log/journal can help. Keeping track of all running details, schedules and times are the main functions of a running log. Doing so will help you monitor your progress (good for your motivation!) and adjust your approach whenever  you hit a plateau or when you’re doing is just not yielding the desired results. In addition, a running log can free up your mind and save your mental energy for your other daily tasks.




Beginner Running Tip 3 :  Recovery

Recovery is key to consistent results. Actually,  running progress and recovery go hand in hand. Your body requires adequate recovery so it can adapt to the process of training and thus get stronger. Forcing a straw won’t make it stronger, it will only break it. The same deal is with your body. If you ignore this golden rule, then expect injuries, decreased performance, extreme fatigue and painful setbacks along the way.

One you way to make sure that you’re taking enough recovery is to space out your training sessions days with a recovery day. Sometimes, you may need to take 2 days off after hard training session or when feeling extremely fatigued. Your body is your best coach, it will tell you when you need to keep going or when to stop.



These guidelines can only take effect if you start implementing them. However, don’t feel the need to follow them verbatim or aim to perfection. Be flexible enough and do what works best for you. No suit fits all. Just take action!




About the Author

David Dack is a runner and an established author on weight loss, motivation and fitness.

Check out  for a Step-By-Step Beginners Blueprint for Starting a Running Training Program  

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