How to Kick-Start a Running Routine When You Have Obesity

Physical activity like running can be a source of positivity and empowerment for people in larger bodies, according to research. When choosing a cardio workout, many people with obesity opt for running, either solo or as a member of a running community.

If you’re not already doing high-impact cardio regularly, you’ll need to start gradually to give your body time to adjust to a new routine. Whatever your fitness goals are — if you’re running simply to reap the benefits of regular cardiovascular exercise, or if you’re looking to lose weight — it’s possible to achieve them even as a beginner. Stick with a slow and steady approach to make your new routine sustainable.

Unless you’re already engaged in regular high-impact cardio like tennis or CrossFit, you’ll need to make sure running is a good option for you by talking it over with your doctor. Doing so can ensure that you’re setting the stage for a healthier, more sustainable experience, according to the Sisselman Medical Group, an internal medicine practice on Long Island in New York.

They may advise that you get a full physical workup before you begin, to assess your existing cardiovascular fitness, lung capacity, and musculoskeletal strength, and how any existing medical conditions may affect them. Your doctor can also help you figure out your optimal exercise program by performing additional tests to look for any issues with joints, soft tissues, or your heart and lungs.

As you run, the repetitive impact of your feet hitting the ground puts a lot of stress on the joints. When you have obesity, body fat can place even more pressure on joints, notes University of California in Davis Health. So making sure that you don’t have an underlying joint condition is crucial before embarking on a running routine.

Running is the ultimate goal, but it’s much more sustainable to start slowly if it’s new for you. According to Amanda Brooks, a certified running coach in Denver, you aren’t ready to incorporate running into your routine until you can speed-walk 3 miles at a pace of 15 minutes per mile. There are a number of free, online walk-to-run programs that give you time to build endurance and speed, including Brooks’s 10-week Walk-to-Run Program.

When you can speed-walk at a 15-minute-mile pace for 3 miles, it’s time to incorporate running into your workout. The Walk-to-Run Program starts out with intervals: For the first workout that incorporates running, you’ll start with a 10-minute walking warm-up, followed by three 30-second running intervals, with a one-minute recovery period between each 30-second run. Then you’ll do a 10-minute walk to cool down. You’ll build from there, until your workout, minus the warm-up and cooldown, is just running.

Whether your main goal is maximizing your energy or losing weight, pair your running routine with a healthy diet. Ask your doctor or registered dietitian how to calculate how many calories you should eat per day, depending on your goals. This amount will change as you burn more calories, gain muscle mass, or lose fat, according to research.

To fuel your runs, stick to nutrient-dense whole foods such as lean protein, low-fat dairy, healthy unsaturated fats, whole grains, and lots of fruits and vegetables, advises Johns Hopkins Medicine in Baltimore. A nutrient-dense, balanced diet will give you the energy you need to sustain your running habit, and if weight loss is your goal, a healthy diet is also a sustainable way to achieve that.

Remember to drink enough water. If you’re running for 60 minutes or more, you’ll need to replenish electrolytes lost through sweat, especially during and after your run, according to Utah State University Extension. Symptoms like muscle cramping or side stitches during a run might be a sign you need electrolytes. Finding the proper gear is also crucial for sticking with your new routine, such as choosing properly fitted and supportive running shoes, comfortable clothing, and, for women, a sports bra that’s well fitted.