17 Tips For Heavy Runners | OLYRUN

There are all kinds of runners, including those who are overweight

Either way, running is a great option that can help you improve your health, get you in shape, boost your confidence and lose weight

In this article, I will answer the question of how hard it is to run and give you some tips on how overweight runners can safely, without injury, adopt a healthy running habit and reduce excess weight

In general, a person is too heavy to run when their tendons, joints and bones cannot handle the forces present during running

The heavier a person is, the more strain they put on their body, increasing the likelihood of injury

A study conducted on 7,801 participants showed that an increase in body fat percentage negatively affects lung function

Below I’ll give you some tips on how overweight runners can safely, without injury, adopt a healthy running habit and lose excess weight

Tips for heavy runners

If you are overweight and want to improve your health and be in nature with running, there are many ways to reduce your risk of injury and get all the benefits of running

This is an important step for all beginners, especially those who are overweight

Share your plans and goals with your doctor, and make them aware of any previous injuries that could affect how effectively you follow your training plan

If your doctor doesn’t think running is completely safe for you, find out what you can do to change that

Walking will help your body, especially your joints and tendons, get used to the exertion

Gradually increase the duration of your walk until you can walk for at least 30 minutes without stopping, because this means that you are ready to run

Overweight runners should run at a slow, conversational pace with regular walking breaks

This means you should be able to talk normally while running

Most runners make the mistake of running too fast and too slow

The purpose of your exercise is to shed excess pounds without increasing the risk of injury

Since ground reaction force increases with speed, running many miles at a fast pace increases your risk of injury

Elite runners and their coaches know that slow runs are not only a way to avoid injury, but also to improve running performance

Although it doesn’t sound logical, this strategy helps elite runners increase their average weekly mileage, one of the most important elements of long-distance running

By running more often but at a slower pace, you can safely increase your weekly mileage and improve your running performance

Running, like everything else in life, requires dedication

We all have days when we don’t feel like running for one reason or another

Try to stay consistent with your training plan, as just a few missed workouts can set your goals back several weeks

It is also proven that shorter, more regular runs at a slower pace reduce the risk of heart disease and thus extend your life

Research conducted on 55,137 adults showed that a short 5-10 minute run every day at a slow pace significantly reduced the risk of death from cardiovascular disease by 45%, extending life by 3 years

If you run 3 times a week, you will have enough time to rest

Recovery is just as important as training

Avoid running every day

That way, you’ll have at least one day of rest between workouts and plenty of time to fully recover

It’s important to remember that you can’t run if you’re injured, which will help minimize your risk of injury

6 Focus on proper running technique

Running with proper technique is key to injury prevention

But how to run with the right technique?

The most important thing is that your foot lands directly under the center of gravity of your body

It is also important not to exaggerate, that is, not to jump too much

In this way, the ground reaction force caused by bouncing is reduced along with the risk of injury

7 Gradually increase the weekly mileage

It is desirable that you gradually increase the weekly mileage

A sudden increase in weekly mileage can put excessive stress on your muscles, tendons and joints, increasing the risk of injury

Drink plenty of fluids throughout the day as you will lose them through sweat while running

In addition to fluids, sweating also releases a large amount of electrolytes, so drink isotonic drinks on hot days or during longer training sessions

Likewise, drink fluids during your run if you feel the need

It is important to emphasize that you should avoid carbonated drinks full of sugar because they will only harm your body

Do not eat anything an hour before the run

Running on a full stomach will negatively affect your running performance and can have negative consequences such as nausea, cramps, bloating and leg fatigue

Read more: Can I run on a full stomach?

Due to the high stress on joints and ligaments from excess weight, your running shoes must have a soft sole to absorb as much force as possible

This way, you will reduce the risk of injury and need less time to recover between training sessions

By running on softer surfaces, such as grass or macadam, you reduce the stress on your joints and tendons and thus the risk of injury

If you have no choice and must run on asphalt or concrete, shorten your stride and run more slowly to reduce the forces that are present

Additionally, wear running shoes that have soft soles to reduce stress on joints and tendons

With regular training, your endurance and muscle strength will increase much faster than the strength of your tendons, joints and bones

That’s why it’s important to listen to your body and not overexert yourself to avoid injury

Although running is safe for most healthy adults, research has shown that, all things being equal, being overweight is associated with a higher risk of running-related injuries

Review your goals from time to time to stay on track and remind yourself of what’s important to you

Accomplishing your goals will not only help you grow as a runner, but will also give you great satisfaction and motivate you to keep moving and challenging yourself

Read more: How to set running goals?

It’s a good idea to keep a running journal as it allows you to track your progress

If the workout gets too tough, you’ll be able to review previous notes in your running journal to remind yourself how much you’ve progressed since the start of your workout

In this way, it is easier to stay motivated

Even if you enjoy running alone, there are several reasons why you should seriously consider running with a friend or group of runners once or twice a week

Likewise, running regularly with a group of runners who are in the same level of fitness as you will keep you motivated and help you when the going gets tough

Do isometric strength exercises for runners

Isometric strength exercises are ideal for overweight runners, as they do not change the length of the muscles and the angle of the joints

They are performed in a static position and require muscle tension without the use of movement

They help develop strength, prevent injuries and rehabilitate

Both beginners and advanced runners should do them once or twice a week to strengthen their muscles and improve their running performance

Strength training will also help you burn more calories and thereby reduce body weight

Read more: 12 Best Isometric Exercises for Runners with Example Workouts

If you are overweight, you should do dynamic stretches during the warm-up before each run to reduce the risk of injury

Dynamic stretching prepares our muscles, tendons and joints for activities that require more mobility or effort than normal daily movements

Read more: 20 Essential Dynamic Stretches for Runners

From what weight is a runner considered heavy?

Runners are considered heavy if their BMI is greater than 25 or their weight is greater than 200 pounds

BMI (Body Mass Index) is one way to calculate your nutritional status

If your BMI is between 185 and 25, it means you have a normal weight

If your BMI is higher than 25, it means you are overweight

Couch to 5K programs are designed for people who are unable to run a 5K at once

That’s why the Couch to 5k program is ideal for them, allowing a progression with minimal risk of injury by gradually progressing into continuous running and including four days off per week

When choosing a Couch to 5K program, make sure it is based on time and not distance

Read more: Couch to 5K Training Plan (FREE PDF)

Is running bad if you’re overweight?

In general, if an overweight person can walk for 30 minutes without stopping, then running is good for them because there is not much risk of injury

Likewise, if a person cannot walk for 30 minutes without stopping, then it would be good to reduce weight and strengthen muscles by walking with short breaks and a proper diet so that he is able to run without too much risk of injury

At what weight is it safe to run?

Generally speaking, people who weigh less than 200 pounds can run safely because they have a low risk of injury

Additionally, it is important to note that some people who weigh more than 200 pounds can run safely if their muscles are strong enough to withstand the forces generated during running

Increasing the weight of runners also increases the risk of injury

During running, the knee must absorb forces four to five times greater than the runner’s weight

This means that if you are 50 pounds overweight, your knee has to absorb 200 to 250 pounds of extra weight with each step

Will losing weight help me run faster?

Losing excess weight will help you run faster by improving your maximal oxygen uptake (VO2 max), the maximum amount of oxygen your heart can send to the muscles that use it for energy

According to research from the University of Zaragoza, runners who have the natural ability to achieve a very low body fat percentage have a performance advantage over others

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