“I want to run, but I’m fat. Maybe after I lose some weight…” If this sounds like you, you’ve come to the right place, because I said those very words hundreds of times. I started running at 250 pounds and have watched ...
“I want to run, but I’m fat. Maybe after I lose some weight…” If this sounds like you, you’ve come to the right place, because I said those very words hundreds of times. I started running at 250 pounds and have watched the weight fall off. If you’re anything like me, you don’t know where to start. I’m here to share my experiences and help you get off your ass and into great shape.
Let's face it, going to the doctor sucks, but you just need to do it. Tell your doctor you plan to start running and make sure you don’t have any hidden health issues, especially if you haven’t exercised in a while. Running can be a lot of fun, but not so much if you’re face-down on the pavement. Make the time to see your doc. You will be happy you did, and your doctor will be pleased you’re taking control of your health.
Clear, incremental goals help keep you motivated. Start small and work your way up. If your one and only goal is to run a half marathon, you will get discouraged when it doesn't happen overnight. Keep that in the back of your mind, but set little goals along the way. My first goal was to simply get out and get moving three days a week. Once I accomplished this, my next goal was to run 2 miles without stopping, then three, etc...
Celebrate your victories. By simply running your first 100 yards, you make a commitment to your health for yourself and your family. Be proud and brag on Facebook a little. Your friends will be happy for you and will cheer you on.
Running is a very affordable workout, but you definitely need to get the right gear to have a safe, enjoyable run. Here’s my advice, in order of importance:
Good running shoes are the single most important investment you can make. Don’t go cheap, and expect to drop between 100 and 150 bucks. Go to a running-specific store and talk to the salesperson. Several shoe styles exist, specifically designed for different running styles. Different shoes also offer different amounts of cushioning. If you're carrying some extra pounds, your joints will thank you.
A good running store will analyze your gait and get you into the best shoes. Once you know what you need, you can usually find the previous model a little cheaper online and save yourself $50, but I’m a firm believer in supporting your local running store. My preference: Brooks Glycerin
Even if you aren’t heavy, chafing happens. Do your thighs rub together like mine? A good lubricant will protect your skin and keep you comfortable on long runs. I'd rather run naked with lube than clothed without- it's that important! Find one that doesn’t stink and goes on clear. My preference: Body Glide
A good pair of lightweight running shorts and a couple of moisture wicking shirts should be enough to get you started. For us larger fellas, I recommend a compression shirt for a little extra support. When you start running, you might have a little jiggle with your wiggle. You wouldn’t load up your truck and bust down the highway without strapping it down, would you? Show your body the same respect, and it will thank you later.
Ladies, I don’t have as much experience here, but I am told a good sports bra is essential. Get fitted at a reputable sporting goods store and stay comfortable.
Finally, if you plan to run before sunrise or after sunset, a reflective vest is absolutely essential. Make yourself visible and stay safe.
A combo GPS/Heart rate monitor helps you track your heart rate and protects your ticker. I recommend the style that straps around your torso, as it is more accurate than the wrist variety. Know your max heart rate, and do not even think about exceeding 85% of it. Slow down when you need to and stay safe. The GPS component tracks your running stats including pace, distance and elevation changes. Nothing motivates me more than seeing my pace improve every week. My preference: Garmin Forerunner 25 (See my Garmin Forerunner 25 review)
Start slow and follow a running schedule designed for beginners, such as Couch to 5k. When you first start running, resist the urge to worry about your pace and just focus on getting miles in your legs. Be sure to start every run with a warm-up and a stretch. When you finish, you will be tempted to flop down on the nearest surface. Don’t do it, this will only make your muscles tight and increase your soreness later. Stay healthy by ending your run with a cool down and stretch.
I cannot stress enough the importance of simply getting miles in your legs. You will probably start out walking more than running. That's okay! We all start somewhere. Do not worry about how long it takes you. Just be consistent and you will get stronger (and slimmer) every week.
If you’re running to lose weight, the formula is simple: you need to burn more calories than you consume. Start by making small changes. I replaced my fast food lunch with Shakeology, a meal replacement shake. This helped me lose 17 pounds in three weeks and saved some serious coin. As your fitness improves, your caloric needs will change. Use this calorie calculator to see how many calories you need.
You also need to stay hydrated to keep your joints and muscles in good shape. I am addicted to Diet Coke, so I started by cutting one can a day and replaced it with a glass of water. Think water is boring? Don't worry, you'll find your body craves water after you run.
You want to run and drop some weight. You have the information you need to get started. Now it's up to you to commit to your health and start running. Expect some soreness when you first get moving, but this will improve quickly as your body gets stronger. When I started running, my knees ached from the force of my 250-pound self. A little ibuprofen usually did the trick.
Finally, don’t overdo it. As you progress, you will feel like you can do more. Do not increase your mileage by more than 10% or 1-2 miles per week, and follow your training plan to avoid injuries. Do not worry about your pace. Just keep moving forward one step at a time and, remember, every stride brings you one step closer to looking and feeling better than you have in years.
Have fun, be safe and let me know how your first run goes in the comments below, or tell me about it on Twitter!
Dustin Gustafson is an Independent Team Beachbody Coach.
