If you are overweight and want to lose weight by running, congratulate yourself for making the right decision. Running is one of the best exercises for losing weight because not only does it burn extra calories and fat instantly, it will also improve your fitness level and reduce your risk of cardiovascular disease.
Here we’ve put together 4 tips to help overweight people start running and drop those unwanted pounds:
believe in yourself
Running is not an easy task for overweight people because they have become in poor shape. However, believing in yourself can produce miracles. Your beliefs are like a set of rules that dictate your mind. So, if you firmly believe that you can become a lean, healthy runner, chances are you will be able to reach that goal.
You can use visualization to develop your confidence, motivation, and performance throughout your running program.
Build slowly
You should not try to run too much too soon. This is a big mistake and can lead to a lot of injuries and health problems. If you run a lot during the first days of training, you will feel tired and disappointed. You should be able to accept the fact that you may not be able to run at all at first due to your weight and unfit condition.
You should start slowly and evolve over time. For example, you may only need to walk for 25 minutes three times a week in the first month and then start adding 30 seconds of running and 1 minute of walking during your workout days in the second month and so on.
Regularly check your heart rate
You need to check your heart rate to make sure you’re not running too much too soon. If your morning heart rate is much higher — between 6 and 12 beats per minute — than it’s normal, you’re doing too much.
You should check your heart rate in the morning and record your data in your running journal. As your training progresses, your pulse will also improve. Your heart will become more efficient at pumping blood and working your muscles.
Record your runs
You need to record your runs so you can analyze what you need to improve. A run history can help you keep track of your progress, and doing so is crucial to your success and continuous improvement.
In your running history, you need to keep track of your distance, pace, and type of workouts you’ve completed on a regular basis. Plus, you can clearly see the progress of your fitness and weight loss goals so you never lose sight of them. This is a great tool to boost your motivation as a runner.
These tips are very helpful and you need to take action on them now. If you don’t take action, nothing will ever change.
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