How to Start Running When Overweight: Top Tips and Tricks


Are you overweight and trying to start a running program? First of all, congratulations.

Starting is the most important step of your journey, and making it this far is a huge accomplishment.

While everybody’s journey is different, there are a few things to know before you get started.

Let’s talk about how to start running when overweight!

Start Small

It isn’t too hard to learn how to start running if you are out of shape. The biggest things to do are to develop a plan and stick to it.

You want to start out small and go from there. If you’re feeling like you can go further than you had in your plan on week 2, it’s often best to save it. You’re not going to get into shape after a week, so start small.

Even if it feels like you aren’t doing enough, it takes your body a minimum of 4 weeks to seriously adapt to new stresses.

Pro tip: Expect to be sore after your first run, but don’t let this discourage you! It gets much better.

Delayed Onset Muscle Soreness, or DOMS, is not only common but to be expected for a beginner on their first workout. You will likely not experience this level of soreness again in your training, so don’t worry!

Build Your Way Up

In any running plan for obese beginners, you should definitely have a slow, but consistent, progression. It’s also okay to adapt it to your needs.

For example, if you have the ambitious goal of completing a 2-mile run on your 10th week in the program, and a few days before you struggle to finish a 1-mile run, it’s okay to change it.

Be flexible and adapt to what your body is telling you. If you don’t think you’re ready, don’t beat yourself up. There is always a next time! It’s one workout of hopefully many to come.

Avoid Injuries

There are plenty of common running injuries, and you don’t want to be the victim of any of them. Take your time, don’t push yourself too far. This is a marathon, not a sprint (pun somewhat intended).

But seriously, if you are trying to lose weight, it is a process that takes time, effort, and dedication, so an injury is the last thing you want. It can set your progress back by weeks or even months.

Give your body time to adapt before you start pushing yourself, and most importantly: be patient!

How to Start Running When Overweight? Don’t Give Up

Now that you know how to start running when overweight, remember that starting is the easy part. The hardest, but most important aspect of any training program is maintenance. Keep up the good work and you’ll be so happy you did when you see the results.

Do your best to keep yourself motivated and bookmark this website to keep up to date on the latest health news and trends.

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