When 40-year old Cindy Smith decided to take control of her life again by changing her unhealthy lifestyle, her biggest challenge was how to come up with a diet that would fit her goal. The added burden of thinking the right exercise made her somewhat confused if it was indeed the right time to do everything. With more people running to achieve leaner bodies, Cindy opted to try running in conjunction with her diet. The virtual question on how to start running if you are obese kept on crossing her mind while preparing for the ultimate change she was planning for months. Like Cindy, does such thought of how to start running overwhelm you? Obesity can be a big problem but it shouldn’t stop you from achieving a much healthier lifestyle and eventually gaining a slimmer body.
When Running Is Harder Than You Thought
Motivation goes a long way. If you decide to run for the first time with a body that is much harder to carry, there is a tendency that you will become hopeless during the first few days. Be wary because it is during this phase that the struggle becomes real. You need to talk to yourself in order to get motivated. You have to remember why you are doing it in the first place. Never allow negative thoughts to overpower your determination and the goal to be healthy again. Furthermore, motivation will impact your life in ways that all possibilities will suddenly open. So take charge of your own thoughts so that actions will always be inclined towards positive outcomes.
Walk Slowly First
On the first three days, never attempt to run right away. That will just frustrate you not to mention exhaust you. Start by slowly walking first after you warm up. Just imagine you are walking in the park and not so oblivious to what people are doing there. You need to enjoy whatever you see so you won’t get bored with the pace of your walking. There’s just one thing you also have to do while walking slowly: think of good thoughts. Of course, good thoughts that are related to your health goals.
Try Intermittent Yet Slow Running On The 4th day Till You Reach 2 Weeks
The first 3 days may have worked for you by then, so you need to move a notch up to build yourself up. Walk for 5 minutes then start slow running (almost jogging) for 2 minutes. Because I suggest intermittent here, you need to alternate walking and running with much focus on walking. It may still be close to impossible to run at this point that’s why you need to adjust at what your body can do. In every set of walking and running, you need to move up. For example, if you walk and run on the first set for 5 and 2 minutes respectively, you need to walk and run for 7 and 4 minutes the next set until you reach the point of exhaustion then rest.
Run For 10 Minutes Straight After Two Weeks
The good thing about reaching two weeks is the noticeable change in your body. You will observe how lighter you get and how your body would have adjusted to running by that time. You will also learn to value discipline as it becomes a virtue when motivation is slowly slipping away. So, after 2 weeks with the intermittent run, you are required to really run at this point. The pace should be a little bit faster and do it for 10 minutes straight. Just remember that your pace is still dependent on your weight and the capacity of your body to carry such weight. The faster pace that I mentioned doesn’t have any specific speed as long as you run faster than you do in the first 2 weeks. Run straight and you are only allowed to rest after 10 minutes. Limit your rest time to 2 minutes and get back on the track afterward and repeat the cycle for 1 hour. Don’t overdo it.
One Month Means Running 6 kilometers in 1 Hour
You will experience your greatest fulfillment when you reach one month on the track with better attitude and more health goals on your mind. This time around, running must have already been a part of your system and routine. With endurance gained for the last 30 days, you will be prepared to run for 6 kilometers in no more than 1 hour with several short stops allowed. Your pace should be compared to something faster than when you’re jogging. The purpose of this training is to give your body some ample time to push itself more and attain more sustainable pace. Do this 6-kilometer run for 1 hour in the next 3 weeks.
How To Start Running If You Are Obese Becomes History After 2 Months
Slow walking, intermittent running, 10-minute straight running then one month 6-kilometer run will all the stages you have to go through before moving on to the 10-kilometer run without stopping. That will happen after the 3rd week of your 6-kilometer run. If you think you aren’t ready yet, give yourself exactly 4 weeks. Let me tell you that 2 months on the track for someone obese is an achievement when you have determination and willpower. 10 kilometers isn’t really that long and exhausting because you have enough preparation. The point of this slightly higher and faster running distance is to develop your cardio resistance that will actually help you burn fats more.
So, are you ready to take on the challenge? How to start running if you are obese will only be remembered as a question and not as a doubt when you successfully pass all the steps and tips mentioned above. In running, the principle mind over body still holds true. While it’s true that an obese will really have a hard time carrying his weight on the track, persistence and discipline can change everything. Just don’t forget to change your diet, too.