Can I run if I'm obese?

Guillem Montagut

29 August, 2018

Simple guidelines for people who are overweight or moderate obesity, can start to run.

The answer to this question is relative and initially we should say no ... But this article aims to give simple guidelines for people who are overweight or moderate obesity (according to the World Health Organization, Body Mass Index between 25 and 35), you can start running.

For WHO, obesity is the result of an imbalance between the calories we eat and those that we actually use. That is to say that we eat more than we need and what we eat does not burn it with any physical activity that provides well-being and balance to our metabolism.

Excess weight causes injury
There are people with severe obesity who decide to lose weight and the first thing that heads them is 'I will run!'. In these cases, starting to run may be a not recommended option, let's see why.
An excess weight is often a synonym for sedentary life. The muscles, bones and joints have become accustomed to doing nothing, and running is a traumatic activity for the body caused by the repeated impact of the foot against the ground. That is why injuries soon appear. The fibrilar breakage by microtraumatism, periostitis or tendinitis are the most frequent examples. In obese people, fat accumulates in areas that make it difficult to perform the race technique correctly, causing ergonomic movements that load and contract muscles or ask too much for joints in the joints. Ankle, knee and hip not only have to withstand the impact of the foot against the ground, but also have to withstand all the body weight.

Steps to follow
The starting point for anyone with overweight or moderate obesity who wants to start exercising seriously and with an established routine is to undergo a medical check-up. Each particular case is a world and it is not more than a doctor to analyze the possible risks that the behavior entails for you and your health.

The next step is to focus and be clear that the certainty and positive attitude are key factors to start running and maintain this activity over time.
It is important to do things well to avoid demotivating yourself, because losing weight must be one of the goals to start running, but not the only one.
A person with mild obesity will experience discomfort and pain in certain areas when he starts to run directly, without making a transition, especially if it is a sedentary person.
And what happens when these discomforts are generated? That the runner begins to feel bad sensations towards the running that incite him to leave it and not try it anymore.

The third step is to set a weekly routine. With a proper training plan that progressively increases the pace of career, a positive mindset and a clear goal, anyone can run and, besides, it can perform well.

Basic tips
The path of positivism and effort are more necessary than ever in the initial phase of running.
Here are a series of tips to avoid discomfort and pain experienced by all those overweight runners who start to run:
1. Start walking Get accustomed to the body and move it progressively to prevent injuries. Going to run without a previous transition will only bring you problems.
2. Set yourself a realistic goal. Forget about the brand or the distance. Think of losing weight without injuring yourself and enjoy training.
3. Stretch before and after running. It is essential because most of the injuries of the runners have a lot to do with this point.
4. Do not forget the balance. Self-exercise exercises are recommended for all riders, and in the case of heavy runners it is even more important to know how to maintain the balance and correct alignment of the body.
5. It works the force, mainly in ankles, hip, lumbar and quadriceps.
6. Take care of your food. Establish a healthy eating routine and, if necessary, ask for help from an endocrine or nutritionist. It will help you motivate yourself and lose weight with the running - food diet combination.
7. Respect breaks You do not have to go out running every day. You can alternate the days that you run on days of rest or with the practice of other complementary sports, such as cycling or swimming.
8. Set up a training schedule and find two or three different places to start running. You can choose different lands: roads, asphalt, coasts and even mountains.

But without a doubt, the most important thing before starting to run overweight is to walk. Start walking

the author

Guillem Montagut

Responsible Physical Conditioning of the Claror Cartagena

Graduate in Physical Education and Sports. INEFC Barcelona

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