LOSE WEIGHT RUNNING

Complete Guide: How to Start Running When Overweight

Taren Gesell

Last Updated:

As someone who started running at 215 pounds and couldn't run to the end of the block, I understand your challenges and frustrations getting started running. However, as someone who lost 65 pounds by running, trust me when I say that you can learn to run easily, smoothly, quickly, and longer than you ever imagined. Also, I recognize that the term "overweight" can be sensitive or triggering for some people; I don't mean it with any disrespect, but I have to use some terms when writing.

This comprehensive guide will serve as your roadmap, offering insights, detailed plans, and encouragement for every beginner runner. It'll make running much easier, no matter where you're starting from. Our guide will break down misconceptions and provide practical steps to get you moving comfortably and confidently. Whether it's overcoming self-doubt or learning how to pace yourself, we understand the unique challenges you face and are here to help you navigate them.

Key Takeaways You'll Learn in This Article

Understanding a simple, gradual process to start running when overweight.
The significance of following a training plan designed specifically for overweight runners.
Crucial running techniques and posture tips for beginner runners.
The role of strength and HIIT training in effective weight loss.
Motivational strategies to keep you committed to your running journey.
Comprehensive gear recommendations for overweight runners.
Essential safety advice and injury prevention tips.

MOTTIV app user Joshua Lusk took up endurance sports to battle the impact of Multiple Sclerosis (MS) on his life. He says getting in better shape has eased many of his symptoms, and he hopes he can be a role model for other people with, as he puts it, "A proud dad bod!"

How to Start Running When Overweight

Starting to run when you're overweight might seem daunting, but it's entirely achievable with a structured and patient approach. Here, we outline a six-month training plan that is specifically designed for overweight runners. This plan respects your starting point and gradually builds up your endurance, speed, and strength.

8 Weeks: From the First Run to Learning to Run

There is a complete learn-to-run training plan for weight loss at the bottom of this article. We'll describe the sections of that training plan here.

There are four goals when learning to run:

Learn to run with good technique
Build up how long you are able to run for
Turn on all the running muscle groups
Build endurance to be on your feet with a high heart rate for a long period

To reach these goals within four to eight weeks, you'll start with three runs per week and one strength session per week. Here is an outline of a learn-to-run weekly schedule. This training plan is much better than typical Couch-to-5k training plans because it varies the workout intensity a lot, which will recruit more running capabilities; it will also develop better running techniques than the typical shuffling running technique created with typical C25k training plans.

After 4-8 weeks of following this training plan, you should be able to run for 30 minutes without stopping. You may want to enter a 5k running race to set a goal for yourself and see how far you've come. Congratulations, you've learned to run!

WEEKDAY	EXERCISE
MONDAY	30 Minute Sprint Workout: 5-10 second fast sprints to teach the body how to move quickly and activate your running muscle groups.
TUESDAY	Rest
WEDNESDAY	30 Minute Run Walk: Run for as long as you can, then take 2:30 minutes of walking rest. Every week add 15 seconds to the running and reduce the walk break by 15 seconds. Start each running section with the butt kick running technique drill we explain below.
THURSDAY	Rest
FRIDAY	30 Minute Strength Workout: Perform any strength workout you enjoy for 30 minutes
SATURDAY	30-60 Minute Hike:Get your heart rate and breathing up as high as you can in a challenging hike. Try to run for as long as you can at the very end of the hike; build up one minute of running at the end of the hike each week.
SUNDAY	Rest

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Expert Tips to Lose Weight Running

Running is an effective way to lose weight, but it's not just about going out and slogging through miles. Several workout strategies make weight loss easier with running.

Running Technique: Build an Efficient Running Form

A good running technique is key for injury prevention and making running more enjoyable. Here are seven tips to perfect your running technique:

Posture: Keep your body upright with a slight forward lean from your ankles and not your hips. Imagine a string pulling you up and slightly forward from the top of your head.
Head alignment and gaze: Look ahead, about halfway to the horizon, to maintain a neutral head alignment.
Shoulder carry: Let your shoulders relax and move freely. Studies show that this natural movement conserves energy.
Landing on the midfoot vs. Heel vs Forefoot: Don't worry about whether you land on your heel, your midfoot, or your forefoot (the front of your foot). Despite what many people online would have you believe, it's been proven that heel striking is ok if that's what's natural for you, and in some cases, it's even better than forefoot striking. Instead, let your foot land naturally wherever on the heel, midfoot, or forefoot that it naturally wants to land.
Foot placement: While what part of your foot you land on doesn't matter, where your foot lands in relation to your body matters a lot. Avoid over-striding, and don't land out in front of your body. Your foot should land under your center of gravity.
Push-off and lift-off mechanics: Rather than a high kickback where your foot comes close to your butt, focus on a modest push-off with your heel pointing slightly towards the sky.
Arm Movement: Keep your elbows at 90 degrees and let your arms swing naturally.

A great way to develop good running form is to perform the butt kick drill shown in the GIF below every three minutes during your runs.

Start by jumping in place, then kick your butt in place, then fall forward at the ankles to feel what your run stride should feel like.

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Learn all about how to build an efficient run technique here.

Include Strength Training for Sustained Long Term Weight Loss

The amount of calories you burn at rest and during exercise is highly linked to how much muscle mass you have. Runners who don't perform any strength training and have experienced weight loss will likely have lost a lot of muscle mass, making continued weight loss more difficult.

Many organizations go so far as to recommend that strength training should always be included in a good run training plan. We actually include guided thirty-minute strength workouts in all our training plans.

HIIT Training: Interval Running is the Best Form of Exercise for Weight Loss

High-Intensity Interval Training, or HIIT, has been shown in studies) to be better than steady-state cardio at creating fat loss. It may even target reductions in belly fat better than steady cardio. HIIT training or interval running involves short, intense bursts of activity followed by rest or lower-intensity periods.

HIIT training doesn't just burn calories during the workout; something called Excess Post-Exercise Oxygen Consumption (EPOC) causes the body to keep burning calories well after the workout is over. This is why Interval running is so effective at fat burning.

How to Stay Motivated Running

Your motivation is almost definitely going to go down at some point as you're learning to run. There are four tricks to keeping your motivation levels high when following any fitness training plan:

Join a running group: The camaraderie and accountability of running with others can be a huge motivator.
Register for a running race: Having a tangible goal, like a race, gives your training purpose and a target to work towards.
Tell friends about your goal: Sharing your goals with others creates a sense of accountability.
Follow a training plan: if all you have to do every day is show up willing to work, and you don't have to decide on the workout, you'll find it much easier to stay regular with your workouts.

These strategies may seem simple or even a little bit outside your comfort zone, but trust me...they work like magic!

Beginner Running Gear Guide for Overweight Runners

The right gear can make running significantly more enjoyable. New overweight runners will find choosing the right gear especially intimidating; we'll relieve some of that pressure here.

Best Running Shoes for Overweight Men & Women

Here are the keys to choosing the right running shoe that will work for most beginner runners:

Weight: Studies have found that running shoes in the 7 1/2 to 9 1/2 ounce range provide the nicest balance between cushioning while having a light enough wait to allow our lower leg to move naturally. Bigger runners might want to go more towards the 9-10 ounce range to get a little extra cushioning, but don't overdo it and get a heavy shoe.
Heel-to-toe drop: Studies have also found that running shoes with a heel-to-toe drop of 6 mm or less will provide a nice balance of heel cushioning without altering our natural biomechanics. Heavier runners might want a little extra cushioning from a shoe brand like HOKA which are particularly cushioned, many people love how comfortable these shoes are.
Neutral vs. Stability shoes: Studies have shown that far fewer people perform well running in stability shoes than running stores and shoe brands will lead you to believe. Women will tend to need stability shoes more frequently than men because of their different hip structures, but generally, most people will perform best in neutral running shoes.
Feel: Despite what a salesperson might say at a running shoe store, the shoe that feels the best while you're running is typically the best shoe for you. The best way to choose a running shoe is to go to a running shoe store where you can test run shoes on a treadmill in the store.

Run Clothing for Beginner Runners who are Overweight

Chaffing is the most significant problem that overweight runners have to be worried about when it comes to running clothing. While a lot of beginner runners will be able to get away with a basic t-shirt and shorts, this might cause a huge amount of pain for larger athletes.

Look for moisture-wicking fabrics to keep sweat at bay, and choose clothes that fit just a little loose without being baggy to avoid chafing. Running-specific socks, shorts, and shirts are designed with these needs in mind.

Best Running Watch and Heart Rate Monitor for Beginners

A running watch and heart rate monitor can be helpful tools, but they're not absolute essentials when just learning to run. A basic running watch that tracks your pace, time, and distance is sufficient. For heart rate monitors, chest straps tend to be much more accurate than wrist-based monitors and can be a valuable tool for training within specific heart rate zones.

You don't need to get a running watch or heart rate strap until after you've completed a learn-to-run training plan and know that you'll continue running.

Safety Tips for Running When Overweight

Beginner runners need to be very concerned with avoiding injury; this is an even bigger concern for new overweight runners. These tips will help you stay safe and avoid injury.

Talk To Your Doctor

Before beginning any new exercise regime, particularly if you're carrying extra weight, it's crucial to consult with your doctor. This ensures that you're medically cleared and can safely embark on your running journey.

Listen To Your Body

Pay attention to your body's signals and be willing to stop running. The following signs are "niggles" that can become injuries; consider seeing a physiotherapist if you experience any of the following for three weeks or more:

Pain that doesn't dissipate as you're running
Sharp pain that lasts longer than two days after a run
Muscles that are sore for days and days after a run

Follow a Well-Designed Running Plan

Well-structured running plans are designed to increase your running workload gradually, insert rest when needed, and build up running imbalances, thereby reducing the risk of injury. A good run training plan should feel like you're holding yourself back most of the time, not that you're always training hard.

Follow the 8-10% Rule

The 8-10% rule is a guideline for safely increasing your running distance or time. You should not increase your weekly running miles or time by more than 8-10%. This gradual increase helps your body adapt without overwhelming it, minimizing the risk of injury.

Your cardiovascular system (heart and lungs) will adapt to running very quickly, but your musculoskeletal system takes months and years to catch up. Following a good training plan and the 8-10% rule will allow your body to build up the strength to run very slowly.
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6 Month Run Training Plan for Weight Loss

Week 1: Start training/Learn to run (2:10hrs)
Monday: Walk/Run Workout (30mins)
Alternate between 30 seconds running with 2 minutes walking recovery
Begin each running interval with a dynamic start, performing stationary butt kicks whilst slowly leaning into your running stride and setting off with good form
Tuesday: Rest Day
Take the day off and rest up for the training to come
Wednesday: Sprint Workout (30mins)
Alternate between 10 seconds of max effort sprinting with 4 minutes walking recovery
Thursday: Strength Workout (30mins)
Perform a strength workout of your choice, using whatever exercises and equipment work best for you
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Long Hike (40mins)
Hit the trails and hike at a steady but hard effort
Sunday: Rest Day
Take the day off and rest up for the training to come
Week 2: Adapt to consistent training (2:15hrs)
Monday: Walk/Run Workout (30mins)
Alternate between 45 seconds running with 1:45 minutes walking recovery
Begin each running interval with a dynamic start, performing stationary butt kicks whilst slowly leaning into your running stride and setting off with good form
Tuesday: Rest Day
Take the day off and rest up for the training to come
Wednesday: Sprint Workout (30mins)
Alternate between 15 seconds of max effort sprinting with 3:30 minutes walking recovery
Thursday: Strength Workout (30mins)
Perform a strength workout of your choice, using whatever exercises and equipment work best for you
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Long Hike (45mins)
Hit the trails and hike at a steady but hard effort
Sunday: Rest Day
Take the day off and rest up for the training to come
Week 3: Build Speed & Endurance (2:20hrs)
Monday: Walk/Run Workout (30mins)
Alternate between 1 minute running with 1:30 minutes walking recovery
Begin each running interval with a dynamic start, performing stationary butt kicks whilst slowly leaning into your running stride and setting off with good form
Tuesday: Rest Day
Take the day off and rest up for the training to come
Wednesday: Sprint Workout (30mins)
Alternate between 20 seconds of max effort sprinting with 3:00 minutes walking recovery
Thursday: Strength Workout (30mins)
Perform a strength workout of your choice, using whatever exercises and equipment work best for you
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Long Hike (50mins)
Hit the trails and hike at a steady but hard effort
Sunday: Rest Day
Take the day off and rest up for the training to come
Week 4: Recovery & Testing (3:20hrs)
Monday: Walk/Run Workout (25mins)
Alternate between 1:15 minutes running with 1:15 minutes walking recovery
Begin each running interval with a dynamic start, performing stationary butt kicks whilst slowly leaning into your running stride and setting off with good form
Tuesday: Rest Day
Take the day off and rest up for the training to come
Wednesday: Sprint Workout (25mins)
Alternate between 30 seconds of max effort sprinting with 2:00 minutes walking recovery
Thursday: Strength Workout (30mins)
Perform a strength workout of your choice, using whatever exercises and equipment work best for you
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Long Hike (40mins)
Hit the trails and hike at a steady but hard effort
Sunday: Steady 5k time trial
Run 5 kilometres continuously at a steady effort and record the time it takes
Week 5: Begin endurance focused training (2:30hrs)
Monday: Interval Workout (40mins)
Alternate 1 minute running at a hard effort with 1 minute of walking recovery
Tuesday: Rest Day
Take the day off and rest up for the training to come
Wednesday: Tempo Workout (40mins)
Alternate between 5 minutes of running and 5 minutes of walking at a steady tempo effort
Thursday: Strength Workout (30mins)
Perform a strength workout of your choice, using whatever exercises and equipment work best for you
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Trail Run (40mins)
Easy trail jogging at a Zone 2 effort and/or heart rate
Sunday: Rest Day
Take the day off and rest up for the training to come
Week 6: Build endurance & speed (2:35hrs)
Monday: Interval Workout (40mins)
Alternate 1:15 minute running at a hard effort with 1:15 minute of walking recovery
Tuesday: Rest Day
Take the day off and rest up for the training to come
Wednesday: Tempo Workout (40mins)
Alternate between 5 minutes of running and 5 minutes of walking at a steady tempo effort
Thursday: Strength Workout (30mins)
Perform a strength workout of your choice, using whatever exercises and equipment work best for you
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Trail Run (45mins)
Easy trail jogging at a Zone 2 effort and/or heart rate
Sunday: Rest Day
Take the day off and rest up for the training to come
Week 7: Build endurance & speed (2:40hrs)
Monday: Interval Workout (40mins)
Alternate 1:30 minute running at a hard effort with 1:30 minute of walking recovery
Tuesday: Rest Day
Take the day off and rest up for the training to come
Wednesday: Tempo Workout (40mins)
Alternate between 6 minutes of running and 6 minutes of walking at a steady tempo effort
Thursday: Strength Workout (30mins)
Perform a strength workout of your choice, using whatever exercises and equipment work best for you
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Trail Run (50mins)
Easy trail jogging at a Zone 2 effort and/or heart rate
Sunday: Rest Day
Take the day off and rest up for the training to come
Week 8: Recovery Week (1:45hrs)
Monday: Interval Workout (25mins)
Alternate 1:45 minute running at a hard effort with 1:45 minute of walking recovery
Tuesday: Rest Day
Take the day off and rest up for the training to come
Wednesday: Tempo Workout (25mins)
Alternate between 6 minutes of running and 6 minutes of walking at a steady tempo effort
Thursday: Strength Workout (20mins)
Perform a strength workout of your choice, using whatever exercises and equipment work best for you
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Trail Run (35mins)
Easy trail jogging at a Zone 2 effort and/or heart rate
Sunday: Rest Day
Take the day off and rest up for the training to come
Week 9: Build endurance & speed (2:50hrs)
Monday: Interval Workout (40mins)
Alternate 2 minutes running at a hard effort with 2 minutes of walking recovery
Tuesday: Rest Day
Take the day off and rest up for the training to come
Wednesday: Tempo Workout (40mins)
Alternate between 7 minutes of running and 7 minutes of walking at a steady tempo effort
Thursday: Strength Workout (30mins)
Perform a strength workout of your choice, using whatever exercises and equipment work best for you
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Trail Run (60mins)
Easy trail jogging at a Zone 2 effort and/or heart rate
Sunday: Rest Day
Take the day off and rest up for the training to come
Week 10: Build endurance & speed (2:55hrs)
Monday: Interval Workout (40mins)
Alternate 2:15 minutes running at a hard effort with 2:15 minutes of walking recovery
Tuesday: Rest Day
Take the day off and rest up for the training to come
Wednesday: Tempo Workout (40mins)
Alternate between 7 minutes of running and 7 minutes of walking at a steady tempo effort
Thursday: Strength Workout (30mins)
Perform a strength workout of your choice, using whatever exercises and equipment work best for you
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Trail Run (65mins)
Easy trail jogging at a Zone 2 effort and/or heart rate
Sunday: Rest Day
Take the day off and rest up for the training to come
Week 11: Build endurance & speed (3:00hrs)
Monday: Interval Workout (40mins)
Alternate 2:30 minutes running at a hard effort with 2:30 minutes of walking recovery
Tuesday: Rest Day
Take the day off and rest up for the training to come
Wednesday: Tempo Workout (40mins)
Alternate between 8 minutes of running and 8 minutes of walking at a steady tempo effort
Thursday: Strength Workout (30mins)
Perform a strength workout of your choice, using whatever exercises and equipment work best for you
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Trail Run (70mins)
Easy trail jogging at a Zone 2 effort and/or heart rate
Sunday: Rest Day
Take the day off and rest up for the training to come
Week 12: Recovery week (1:55hrs)
Monday: Interval Workout (25mins)
Alternate 2:45 minutes running at a hard effort with 2:45 minutes of walking recovery
Tuesday: Rest Day
Take the day off and rest up for the training to come
Wednesday: Tempo Workout (25mins)
Alternate between 8 minutes of running and 8 minutes of walking at a steady tempo effort
Thursday: Strength Workout (20mins)
Perform a strength workout of your choice, using whatever exercises and equipment work best for you
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Trail Run (45mins)
Easy trail jogging at a Zone 2 effort and/or heart rate
Sunday: Rest Day
Take the day off and rest up for the training to come
Week 13: Build endurance & speed (3:10hrs)
Monday: Interval Workout (40mins)
Alternate 3 minutes running at a hard effort with 3 minutes of walking recovery
Tuesday: Rest Day
Take the day off and rest up for the training to come
Wednesday: Tempo Workout (40mins)
Alternate between 9 minutes of running and 9 minutes of walking at a steady tempo effort
Thursday: Strength Workout (30mins)
Perform a strength workout of your choice, using whatever exercises and equipment work best for you
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Trail Run (80mins)
Easy trail jogging at a Zone 2 effort and/or heart rate
Sunday: Rest Day
Take the day off and rest up for the training to come
Week 14: Build endurance & speed (3:15hrs)
Monday: Interval Workout (40mins)
Alternate 3:30 minutes running at a hard effort with 3:30 minutes of walking recovery
Tuesday: Rest Day
Take the day off and rest up for the training to come
Wednesday: Tempo Workout (40mins)
Alternate between 9:30 minutes of running and 9:30 minutes of walking at a steady tempo effort
Thursday: Strength Workout (30mins)
Perform a strength workout of your choice, using whatever exercises and equipment work best for you
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Trail Run (85mins)
Easy trail jogging at a Zone 2 effort and/or heart rate
Sunday: Rest Day
Take the day off and rest up for the training to come
Week 15: Build endurance & speed (3:20hrs)
Monday: Interval Workout (40mins)
Alternate 3:45 minutes running at a hard effort with 3:45 minutes of walking recovery
Tuesday: Rest Day
Take the day off and rest up for the training to come
Wednesday: Tempo Workout (40mins)
Alternate between 10 minutes of running and 10 minutes of walking at a steady tempo effort
Thursday: Strength Workout (30mins)
Perform a strength workout of your choice, using whatever exercises and equipment work best for you
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Trail Run (90mins)
Easy trail jogging at a Zone 2 effort and/or heart rate
Sunday: Rest Day
Take the day off and rest up for the training to come
Week 16: Recovery week (2:15hrs)
Monday: Interval Workout (25mins)
Alternate 4 minutes running at a hard effort with 4 minutes of walking recovery
Tuesday: Rest Day
Take the day off and rest up for the training to come
Wednesday: Tempo Workout (25mins)
Alternate between 10 minutes of running and 10 minutes of walking at a steady tempo effort
Thursday: Strength Workout (30mins)
Perform a strength workout of your choice, using whatever exercises and equipment work best for you
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Trail Run (55mins)
Easy trail jogging at a Zone 2 effort and/or heart rate
Sunday: Rest Day
Week 17: Begin final marathon build (4:00hrs)
Monday: Interval Workout (60mins)
Alternate between 2 minutes at a hard effort with 1 minute of easy recovery between
Tuesday: Rest Day
Take the day off and rest up for the training to come
Wednesday: Tempo Workout (60mins)
Alternate between 8 minutes at a steady tempo effort with 2 minutes easy recovery
Thursday: Strength Workout (30mins)
Perform a strength workout of your choice, using whatever exercises and equipment work best for you
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Trail Run (90mins)
Easy trail jogging at a Zone 2 effort and/or heart rate
Sunday: Rest Day
Take the day off and rest up for the training to come
Week 18: Build endurance & speed (4:10hrs)
Monday: Interval Workout (60mins)
Alternate between 2:30 minutes at a hard effort with 1:15 minutes of easy recovery between
Tuesday: Rest Day
Wednesday: Tempo Workout (60mins)
Alternate between 10 minutes at a steady tempo effort with 2:30 minutes easy recovery
Thursday: Strength Workout (30mins)
Perform a strength workout of your choice, using whatever exercises and equipment work best for you
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Trail Run (100mins)
Easy trail jogging at a Zone 2 effort and/or heart rate
Sunday: Rest Day
Take the day off and rest up for the training to come
Week 19: Build endurance & speed (4:20hrs)
Monday: Interval Workout (60mins)
Alternate between 3 minutes at a hard effort with 1:30 minutes of easy recovery between
Tuesday: Rest Day
Take the day off and rest up for the training to come
Wednesday: Tempo Workout (60mins)
Alternate between 12 minutes at a steady tempo effort with 3 minutes easy recovery
Thursday: Strength Workout (30mins)
Perform a strength workout of your choice, using whatever exercises and equipment work best for you
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Trail Run (110mins)
Easy trail jogging at a Zone 2 effort and/or heart rate
Sunday: Rest Day
Week 20: Recovery Week (4:00hrs)
Monday: Interval Workout (45mins)
Alternate between 4 minutes at a hard effort with 2 minutes of easy recovery between
Tuesday: Rest Day
Take the day off and rest up for the training to come
Wednesday: Tempo Workout (45mins)
Alternate between 14 minutes at a steady tempo effort with 3:30 minutes easy recovery
Thursday: Strength Workout (30mins)
Perform a strength workout of your choice, using whatever exercises and equipment work best for you
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Trail Run (120mins)
Easy trail jogging at a Zone 2 effort and/or heart rate
Sunday: Rest Day
Take the day off and rest up for the training to come
Week 21: Peak marathon training (4:40hrs)
Monday: Interval Workout (60mins)
Alternate between 4:30 minutes at a hard effort with 2:15 minutes of easy recovery between
Tuesday: Rest Day
Take the day off and rest up for the training to come
Wednesday: Tempo Workout (60mins)
Alternate between 16 minutes at a steady tempo effort with 4 minutes easy recovery
Thursday: Strength Workout (30mins)
Perform a strength workout of your choice, using whatever exercises and equipment work best for you
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Trail Run (130mins)
Easy trail jogging at a Zone 2 effort and/or heart rate
Sunday: Rest Day
Take the day off and rest up for the training to come
Week 22: Peak marathon training (4:50hrs)
Monday: Interval Workout (60mins)
Alternate between 5 minutes at a hard effort with 2:30 minutes of easy recovery between
Tuesday: Rest Day
Take the day off and rest up for the training to come
Wednesday: Tempo Workout (60mins)
Alternate between 18 minutes at a steady tempo effort with 4:30 minutes easy recovery
Thursday: Strength Workout (30mins)
Perform a strength workout of your choice, using whatever exercises and equipment work best for you
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Trail Run (140mins)
Easy trail jogging at a Zone 2 effort and/or heart rate
Sunday: Rest Day
Week 23: Final peak training week (5:00hrs)
Monday: Interval Workout (60mins)
Alternate between 6 minutes at a hard effort with 3 minutes of easy recovery between
Tuesday: Rest Day
Take the day off and rest up for the training to come
Wednesday: Tempo Workout (60mins)
Alternate between 20 minutes at a steady tempo effort with 5 minutes easy recovery
Thursday: Strength Workout (30mins)
Perform a strength workout of your choice, using whatever exercises and equipment work best for you
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Trail Run (150mins)
Easy trail jogging at a Zone 2 effort and/or heart rate
Sunday: Rest Day
Take the day off and rest up for the training to come
Week 24: Taper week (4:30hrs)
Monday: Interval Workout (60mins)
Alternate between 4:00 minutes at a hard effort with 2 minutes of easy recovery between
Tuesday: Strength Workout (30mins)
Perform a strength workout of your choice, using whatever exercises and equipment work best for you
Wednesday: Tempo Workout (60mins)
Alternate between 14 minutes at a steady tempo effort with 3:30 minutes easy recovery
Thursday: Rest Day
Take the day off and rest up for the training to come
Friday: Trail Run (120mins)
Easy trail jogging at a Zone 2 effort and/or heart rate
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Race Day

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FAQ About How to Start Running When Overweight

Q: How can I start running when I'm overweight?

A: To start running when you're overweight, it is important to consult with a healthcare professional to ensure it is safe for you to engage in physical activities. Once cleared, start with a combination of walking and running, gradually increasing the running intervals as your fitness level improves.

Q: What are some tips for new runners who are overweight?

A: For new runners who are overweight, it's important to invest in proper running shoes that provide adequate support and cushioning. Additionally, focus on consistent and gradual progress and listen to your body to avoid overexertion.

Q: Are there any specific precautions to take when starting to run if I am overweight?

A: When starting to run when you're overweight, it's important to pay attention to any discomfort or pain, especially in the lower legs and joints. Additionally, incorporating strength training exercises to support your body and joints is beneficial.

Q: How can running help with weight loss, especially for individuals who are overweight?

A: Running can aid in weight loss for individuals who are overweight by helping to burn more calories and improve overall fitness levels. Additionally, it can contribute to reducing body fat and improving cardiovascular health.

Q: How can a running coach help someone who is overweight get started with running?

A: A running coach or a training app like MOTTIV can provide personalized guidance and support for someone who is overweight to start running. They can help create a tailored training plan, offer motivation, and provide valuable advice on running technique and injury prevention.

Q: What are the benefits of running for individuals who are overweight?

A: Running is a great way for individuals who are overweight to improve their fitness levels, boost cardiovascular health, and potentially aid in weight loss. It can also be a source of stress relief and a way to set and achieve personal fitness goals.

Q: Can I wear regular leggings for running if I am overweight?

A: Regular leggings may not provide the necessary support and comfort for running, especially for individuals who are overweight. Running-specific leggings designed for the needs of runners will be less resistant to wear in the crotch area and less likely to chaff.

Q: How does running for weight loss differ for individuals who are overweight compared to those who are not overweight?

A: When running for weight loss, individuals who are overweight may experience a slower initial progression due to the additional strain on their bodies. It is important to start at a comfortable pace and gradually increase the intensity to avoid overexertion and minimize the risk of injury.

Q: What are some common challenges for individuals who are overweight when they start running?

A: Common challenges for individuals who are overweight when they start running include potential discomfort in the joints and lower legs. Running on soft surfaces like trails, packed dirt, or gravel can help with this. In fact, we recommend that all runners perform as much running as possible on soft surfaces because it's been shown to reduce injuries.

Conclusion

Embarking on a running journey when you're overweight is a brave and awesome decision! It's a path that can lead to significant improvements in both physical and mental health.

This guide aims to empower you with knowledge, practical tips, and a structured plan to help you overcome challenges and reach your fitness goals. Remember, every step you take is a step towards a healthier you. Stay patient, stay consistent, and most importantly, believe in your ability to succeed. You have the power to transform your life through running.Running is one of the absolute best forms of exercise when it comes to weight loss, but how to start running when you're overweight and taking the first step towards transforming your body and health can seem daunting. However, with an approach designed specifically for the needs of overweight beginner runners, starting to run can become an achievable and life-changing goal.