Running is an activity accessible to everyone looking to gradually reintegrate sports into their lives based on their capabilities and availability. Often taken up to quit smoking, lose weight, or simply get back in shape, running, even for those already in good health, can be a challenge.
As all running enthusiasts will tell you, this activity improves the quality of life, boosts self-confidence, and contributes to overall better health. However, for those who are overweight, the idea of taking up running may seem complicated, or even impossible. By following simple advice, it's possible to improve your condition, physical fitness, and endurance.
In this article, we will explore various topics such as the specific challenges faced by overweight runners, the risks to avoid, and how to train and progress despite these difficulties. Here are the i-Run's experts answers to these questions.
In the world of running, being overweight is defined as an excess weight of more than 10 to 15 kg, depending on the runner's height. This excess weight is considered inactive, not contributing to movements like muscles, and even hindering locomotion. It's like you are running with a backpack or a scuba tank.
Running with extra weight presents major challenges such as limited endurance and induce joint pains, especially in the lower back. Endurance is limited due to the imbalance between weight and leg strength during running, quickly leading to a muscle fatigue. Repeated shocks on joints, unabsorbed by postural muscles, can cause inflammation, resulting in joint pain during and after exercise.
Running with excess weight exposes an increased risk of ligament injuries (knees and ankles), muscle strains due to the lack of resistance from postural muscles to stride constraints, and lower back pain due to compression of intervertebral muscles under repeated impact.
Despite these risks, it is entirely possible for an overweight person to take up running. So, how can you run safely despite these challenges?
First tips: Prepare for physical activity with appropriate equipment and environment
Before starting on your new sports adventure, make sure you are well-equipped:
Finally, the terrain on which you train is also important: Choose soft surfaces over asphalt, as this reduces shocks, which will reduce the pressure too on muscles and vertebrae.
Second tips: Gradually increase the difficulty of your training
Avoid setting overly ambitious goals from the start, such as running 30 minutes without difficulty. Break down your challenge into manageable stages, going from 5 to 10 minutes before considering 20, then 30 minutes. Listen to your body: if running seems too challenging, consider power walking, alternate walking and running, or even stair climbing. Get used to more or less intense efforts to prepare your body for the next challenge.
Third tips: Perform additional exercises
Running while overweight is not a barrier, as long as you take the time to run slowly and cautiously. Unlike other situations, physical preparation here has a particularly preventive nature, allowing you to continue training and achieve performance and weight loss goals. By following these tips, your physical condition will improve rapidly, allowing you to approach running with serenity and confidence.
At i-Run, we believe in the importance of physical activity, and we encourage you on this journey so that you can motivate yourself, surpass your limits, and look back with pride on the distance you've covered.
Remember, be unstoppable, BE #RUNSTOPPABLE.
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