When it comes to starting a running program, overweight people face the biggest challenge. Running, for most people, is no easy task. Therefore, if you’re an overweight person and looking for tips to help you along the way, then you’ve come to the right place.
Below I’m going to share with you 3 helpful guidelines to help you get the most out for your running program without risking injury or a premature setback.
Beginner Running Tip 1: Walk First, Run Later
The most common mistake among beginner runners, overweight or not, is trying to do too much too soon at too quick of a pace. This is a deadly trap. Opting for this will only lead to injuries, health problems and eventually dropping the whole program. We all know where this leads to: disappointment and further frustration.
Therefore, walking is the better approach. All runners have one thing in common: a beginning. And most began by walking first. Runners are not born, they are made. Hence, start your training program by going for four or five 25-30 minutes walks around the neighborhood or park and see your fitness level improve bit by bit.
As your training progresses forward, you can add 30-45 running intervals, interspersed with walking sets for recovery. This is what is known as the Walk-Run-Walk method. The perfect recipe for wanna-be runners who don’t want to get injured; just want to build enough cardiovascular power and stamina.
Beginner Running Tip 2: Check Your Pulse
Most overexcited beginners can suffer from overtraining syndrome without them recognizing it until it’s too late. Fortunately, checking your pulse on a regular basis can help you spot this hitch before it gets any worse. Your heart rate can objectively affirm if you’re making real progress or just overdoing the exercise.
For instance, after a regular check—preferably in the morning—you’ve found that your pulse is higher (5 to 10 beats per minutes) than its normal rate. Then the chances of overtraining are high. No need to panic here. You may just need to take a day off from the training and resume the training when your heart rate is back to its normal level.
On the other side, improvement shows up on clearly the heart rate check up. As training progresses, your heart gets stronger and thus it’ll be able to pump more blood to your body and working muscles with less effort, meaning with less beats. Therefore, expect your normal heart rate to drop as you get fitter and stronger. This will definitely boost your confidence levels through the roof.
Beginner Running Tip 3: Make Running a Habit
Yes running is hard! We all know that. However, you can make it easier by turning it into a habit. See , human beings are the product of habits. We’re doomed—for better and worse—to repeat what we do on a regular basis without giving the process much thought. So why not take advantage of this natural process and let it help you build the most consistent training program ever.
According to Tony Schwartz, the author of “The Power of Full Engagement”, you can build a habit by just doing it regularly, non-stop, for 4 weeks straight. That’s it. No drugs. No crazy stunts. And it’s why you need to be consistent during your first weeks of training. It’s the foundation. After that, the training becomes second nature and you’ll be able to go through the motions with less efforts.
These guidelines can be quite helpful. But real change only happens when you take action on what you’ve learned. So start running now and remember to train within your current fitness level.
About the author: David DACK is a runner and an established author on weight loss, motivation and fitness. If you want more free tips from David DACK, then go to runnersblueprint.com/weightlossrunning.html and for a limited time you can grab this special "Weight Loss By Running" FREE report. If you really want to Lose Weight fast and forever, this is a proven step-by-step technique that can help. You can lose up to 5 pounds each week by just following this simple report. So what are you waiting for? Click Here Now!