Obesity is a problem. This much is true, although the typically-accompanying social stigma should really be left behind. When we say obesity is a problem we mean healthwise, and it’s nice to see that people have grown to recognize this more and more in modern society. It wasn’t too long ago – and in fact this is still fairly common in some circles today – that being overweight was an easy source for a lazy punchline to throw into a conversation. These days, in most cases, thankfully, society has moved forward and started being more proactive. Knowing is half the battle, the other half is having an obese running plan and overarching regime to manage health.
If you’re obese, there’s no time like the present to work on losing that weight. Getting a running plan for obese beginners is synergistic with our lives as present-day society is far more physically active and health-conscious than ever, and as such you’ll have no shortage of company. It isn’t all about the social stigma, of course – the long-term benefits to losing weight are clear. For one thing, obesity is a risk factor in myriad serious health issues. Obesity puts you closer in likelihood to stroke, heart disease, hypertension, type 2 diabetes, and even certain types of cancer; joint problems especially in the ankles and knees (which work the hardest to support the upper body’s weight) are also more likely in the cards for the obese. As such, reducing weight is the wise thing to do.
However, obese people tend to face concerns that aren’t as immediately apparent to the average person initiating an exercise regimen. For one thing, motivation can be a particularly serious setback, at least initially. The aforementioned social stigma attached to being often finds its way to being attached to the exercise pursuit as well, to the point where the obese person might feel inwardly ridiculous for even considering it. This is not easy to block out, but a fair view of the situation – one that recognizes that the desire for improvement and better health, not one’s physical attributes, is what constitutes character – helps, as does a focus on the long-term benefits. This mindset will be more crucial than might immediately be apparent, especially when the more challenging latter portions set in.
Obese Running Plan, How to get started?
1. See your doctor
Yes, already, and yes, even before you start doing anything. Your doctor should be able to size you up and fairly assess your physical capabilities, and as such give you an informed perspective as to how best to proceed. You can follow up with any number of questions that your doctor will certainly be only too happy to help you with. Better to bring up these concerns now than wish you had later on. Your doctor can also help you address any joint pains or problems you feel might get in your way – or, in some cases, your doctor might even be able to tell you running is not the best option at the moment and thus suggest a better alternative. It’s generally advisable not to be held hostage by your body mass index when you run – pay attention to how you feel, not a vague measurement that may have no bearing ultimately – but before you embark upon a running plan for obese beginners, check with your doctor .
2. Start slow
Obesity means you bring your own weights to the workout, and your body – your joints in particular – carries that for you. Starting at an immediate running clip might end up doing more harm than good, as your knees, ankles, and back will likely suffer for it. For that matter, your cardio might not be ready to sustain the demanding pace. Like many things that have long-term benefits, you can’t rush this. If you try to go full blast and lose weight too quickly, you run the very real risk of burning out and letting yourself down – and thus growing to hate the process and then abandoning it. Some people actually experience migraines after running because they shoot for doing too much, too soon. Start small, set realistic goals, and build from there. If it takes time, you’re likely doing it right – and you’ll be moving at a pace where you can recognize both benefit and setback.
Start yourself off with a treadmill at the gym, so as to minimize the impact on your knees. If this is unavailable, try just a leisurely walk around on the sidewalk. It can be nerve-wracking to put yourself out there – other people aren’t always constructive in their responses. However, more often than not you’ll find that others at the gym have their own things to take care of and are too busy to bother with bothering you. Nevertheless, shoot for a consistent workout – walk for 10 to 15 minutes daily, then build this up to a daily or almost daily (4 to 5 times a week) 30-minute walk. Pace yourself: some advise increasing your training volume in increments of 10% a week, if that helps.
4. Running Plan for Obese Beginners – Pick your footwear
Without getting into brands, let’s just say it’s advisable to invest in shoes that are comfortable and offer a lot of support for your weight. Cheap shoes won’t do the trick here, and you’ll want to make sure to get the best support possible. If you keep up a consistent workout, you’ll get a lot of use out of them anyway.
5. Pay attention to your body
When it comes to an obese running plan, don’t be so focused on your long-term goal that you push your body to its limits. Remember, no one knows what your body is capable of better than you do. It’s all very romantic and idealistic to break boundaries and whatnot, but it’s smarter to keep your body in good working condition – and this involves allowing it to recover when it starts manifesting pain. If you’re sore the day after training, don’t force yourself to power through. If you find yourself out of breath too often – a good indicator is if you are no longer capable of carrying on a conversation while running – you need to throttle back and slow down. This will mean a longer running time, but it will be worth it.
6. Eat right
Pairing the running lifestyle with a healthy diet is a smart move. Keep hydrated, and focus on having lots of fruits and vegetables and lean meat. This will help your body keep from just gaining back all the calories the running burns, and keep you in good shape to run more.
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