10 Tips for Running When Overweight

Running is a great way for people of all sizes and fitness levels to burn calories, increase fitness, and boost strength. But there are some challenges when running with a larger body. For example, joint pain, chafing, and trouble breathing. Still, these challenges shouldn't stop you from lacing up your running shoes. Get tips for running if you've been told you're overweight.

What's the best way to start running when overweight?

Starting a running routine requires planning to help you build endurance and avoid injury. Consider these 10 expert-approved tips for running with a larger body.

1. Talk to a healthcare professional first

Running can improve heart health and fitness. But it can also be risky for people who aren't active, especially those with certain conditions. This includes people with:

• Heart disease

• Kidney disease

• Diabetes

• Arthritis

That's why it's important to see your primary care provider (or another healthcare professional) before you start a running program.

They can assess your fitness plan and check for potential health issues. They may also have you perform an exercise stress test. A stress test involves walking on a treadmill or cycling on an indoor bike to see how well your heart handles exercise.

With this information, a healthcare professional can recommend safe exercise methods. If you have a medical condition, they may suggest starting at a low intensity or holding off on specific workouts until symptoms improve.

2. Get supportive running shoes

Every time your foot strikes the ground during a run, you land with the force of up to three times your body weight, said Paul Langer, D.P.M., a board-certified podiatrist with Twin Cities Orthopedics. The more weight you carry, the greater the impact on your joints with each step.

Running shoes help support your legs and feet and absorb shock as your body adjusts to the high-impact exercise. Look for a pair with sturdy soles, moderate cushioning, and good arch support. And make sure they fit properly. This can help you avoid injuries, discomfort, and irritation from bunions, foot chafing, and blisters. Chafing occurs when skin rubs against skin or fabric. Over time, rubbing can cause:

• Blisters

• Redness

• Stinging

• Mild rash

Protect your feet by getting fitted for running shoes at an athletic store. Compare at least three to five different pairs and brands. Pick the shoes that are most comfortable for you, suggested Langer. Many stores have a treadmill to practice walking and running in different shoes before purchasing.

For added protection, place moleskin in chafe-prone areas. Because moisture plays a role in chafing, wear moisture-wicking socks to keep your feet dry.

3. Wear comfortable clothes

While anyone can chafe, runners with skin folds or extra weight may be more likely to develop stinging rashes.

Running in clothing that fits properly and is made of moisture-wicking materials can help prevent chafing. Fabrics made of synthetic fibers -- such as polyester, nylon, and spandex -- absorb sweat and dry quickly. Staying dry keeps the material from trapping moisture and causing irritation. Try to avoid cotton, which soaks up sweat to make chafing more likely.

The following tips may also help prevent chafing while running:

• Look for running clothes that are seamless and don't have tags.

• Consider compression shorts for an added protective layer between your thighs.

• Lubricate problem areas -- such as your thighs, groin, and underarms -- with petroleum jelly or anti-chafe products before running.

• Consider bringing lubricant to reapply in the middle of your run if you sweat a lot or are exercising in the heat.

• Take off wet clothes and dry your skin as soon as possible after a run, as sweating may also cause chafing. Shower and change into clean, dry clothes.

4. Start slowly with the run-walk method

Research suggests that starting slowly may help runners with larger bodies prevent injuries and overtraining. The run-walk method is a great way for people of all sizes to ease into running. It involves alternating bouts of running with walking. You'll begin with shorter intervals of running and longer walking intervals. As you progress, your walking intervals will get shorter or your running intervals will get longer.

Janet Hamilton, CSCS, an exercise physiologist and certified running coach in Atlanta, Georgia, recommended starting with this run-walk method:

• Run for 30 seconds at an easy pace

• Walk for 4 minutes

• Repeat until you've gone 2 miles

"The goal is to relax and get in a groove, not to go fast," said Hamilton. Start and end your running workouts with 5 to 10 minutes of light walking to warm up and cooldown.

Build a base of walking before starting a run-walk program. Aim to walk at least 10 miles per week for one to two weeks before adding running intervals, suggested Hamilton.

5. Figure out your form

Carrying weight on your neck, chest, and midsection can make breathing difficult. Running only makes your heart and lungs work harder, which can cause shortness of breath.

Practicing proper running form may help you breathe better. It puts your diaphragm in a position to help your lungs expand, allowing you to breathe more easily. Improving your running technique can also prevent injury.

Here are a few pointers:

• Keep your gaze on the ground about 20 feet ahead.

• Imagine you have a string attached to the top of your head, pulling you up toward the sky.

• Keep your chest up and open, and avoid slouching forward.

• Take short, quick steps.

• Land as softly as possible.

• Swing your arms backward and forward along the side of your torso.

6. Progress gradually

Injuries tend to happen when new runners progress too quickly. To avoid pain, injury, and burnout, make gradual progressions.

Running coaches often recommend using the 10% rule, which says you should increase your mileage by no more than 10% each week. So, if you do the run-walk method for 10 miles one week, aim for 11 miles the following week.

As you increase your mileage, adjust your run-walk intervals to run more and walk less. Instead of running for 30 seconds and walking for 4 minutes, try running for 45 seconds and walking for 4 minutes. Then, run for 60 seconds and walk for 3 minutes.

Hamilton suggested progressing your run-walk intervals based on how you feel rather than strictly following a preset training program. "You want to fully conquer one stage before you attempt a progression to the next one," she said.

Always listen to your body, regardless of your chosen strategy.

7. Add strength training and flexibility workouts

Strength training and flexibility workouts are critical components of a well-rounded running routine. Strengthening the muscles around your joints can help ease some of the pressure that weight puts on your joints. This may reduce your risk of injury.

Extra weight in your midsection can also make it harder to balance while running. But strengthening exercises can improve stability. Hamilton suggested resistance training three times a week. Target every major muscle group, including:

• Back

• Chest

• Shoulders

• Arms

• Core

• Hips and glutes (buttocks)

• Legs

Stretching improves range of motion and helps relax tense muscles. "I encourage all my athletes to stretch key muscle groups on a daily basis, even when they don't run," Hamilton said. Try both passive and active stretches that target the following muscles:

• Glutes

• Quadriceps (front of the thighs)

• Hamstrings (back of the thighs)

• Calves (back of the lower leg)

Stretch gently and hold passive stretches for 15 to 30 seconds.

8. Set goals and track your progress

A goal gives you something to work toward, and seeing progress motivates you to keep going. Let the S.M.A.R.T. acronym guide you when setting goals. Your running goal should be:

• Specific: For example, "I will run 1 mile without stopping to walk" instead of, "I will improve my fitness."

• Measurable: Your goal should be measurable so you can track progress.

• Attainable: Your goal should be realistic. Otherwise, you'll get frustrated, overwhelmed, and likely to give up.

• Relevant: Your goal should be relevant to your interests, needs, and abilities.

• Time-bound: Give your goal an end date. For example, "My goal is to run 1 mile without stopping to walk. I will complete this goal within the next 3 months."

To help keep you motivated, Hamilton suggested making a record of the goals you achieve along the way. For the above goal, track how long or far you run without stopping and how you feel during your workouts.

9. Prioritize rest and recovery

Rest days are essential to become a better runner. Your body needs time to recover from and adjust to the stress of exercise. Allowing your body to recover can reduce the risk of injuries, prevent overtraining, and help you get more from running.

You may need more rest days during the first 6 months of training. Hamilton suggested trying this pattern: run one day, strength-train the next day, and rest the following day. Keep cycling through your workouts this way.

You may choose to do active or passive recovery during a rest day. Passive recovery means little to no physical activity. This may be ideal if you didn't sleep well the night before or feel overworked.

Active recovery involves low-intensity exercise such as:

• Walking

• Yoga

• Stretching

• Tai chi

Gentle activities like these get the blood flowing. And more blood flow sends more nutrients to your tissues to help them repair and rebuild.

10. Have fun

It's easy to get caught up in a routine and forget to enjoy the process. But the exercise process can also be a journey, Hamilton said. If you feel bored or miserable, you won't stay on that journey long enough to meet your goals.

Find ways to keep running fun. Grab a friend, explore a new trail or path, or notice your surroundings. "See if you can reconnect to the world around you, and your journey will be that much more fulfilling," Hamilton encouraged.