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Overweight and Wish to Start Running?

Updated on April 2, 2015

You Are Not Alone

Did you know that more than a third of the American population is overweight? Yes, more than 35% of adults above the age of 20 years are overweight, according to statistics released by CDC (the Center for Disease Control and Prevention) for 2011-2012. If you are trying to lose weight, running is a great way to achieve this. However, there are some things that you should keep in mind to make this form of exercise more effective.

Heart Rate and Running
Heart Rate and Running | Source

Go for a Medical Check Up

Running is healthy, right? In fact, regular running can lower the risk of having a serious heart attack by up to 50%, according to the Journal of American Medical Association. So, why should you get a medical checkup before you start leading a healthier life? The thing is that running is a strenuous activity and your body may not be used to it. Before putting your body through stress, it is advisable to undergo a thorough medical checkup. Apart from the checks and tests, such as blood pressure, heart rate and cholesterol, that the physician will conduct, you must tell them if you have existing problems like joint pains. You should start running only when the physician gives a green signal.

Compression Shirt for Women
Compression Shirt for Women

Gear Up for Running

Your clothes and shoes will play a very important role in your overall running experience. It is a good idea to wear something that will wick away the sweat from your body. If you live in a cold area, layered clothing may be required to keep you comfortable. For people who have excess fat, compression clothing may be required to prevent the fat from bouncing while running. Such clothing offer less resistance and are less abrasive than normal clothing, according to the National Academy of Sports Medicine. Having the right pair of shoes is, perhaps, the most important aspect of preparation for running. Not having quality shoes can harm your feet and make running a painful experience. So, get yourself well-fitting, good quality shoes or you will not be able to go too far.

Don’t Rush, Take it Easy

The best way to make running more effective is to first do a warm up, according to running and jogging expert Christine Luff. You can begin with a normal walk for about five minutes. Once warmed up, run for a minute and then walk for five minutes. In the first few days of running, you can follow this pattern for 30 minutes and gradually increase it to 60 minutes. After you start getting comfortable, increase the running time and reduce the walking time.

Stay Motivated


Motivation is the Key

Running can become boring and you will need to keep yourself motivated. One way to achieve this is by setting new goals regularly and tracking your performance. Using a Garmin sports GPS watch to track your running activity is an easy and fun way to stay motivated. Listening to music, finding yourself a running partner and joining a running club are some other things that you can do to stay engaged.


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