I am overweight. How can I safely start a running program?

Answer 1

That's fairly easy if you want to be committed to it.
First start small. Walk as far as you comfortably can for at least 2 weeks. Then alternate running and walking.
Find an object such as a building, tree, light pole, etc.. Let's say it's a light pole. Walk to the first pole, run to the second. Walk to the next , run to the next one after that.
Do this for at least two weeks or until you feel strong enough to run most or all of the way.
And remember it's not how fast you run, but distance.

Answer 2

I do not know how much overweight you are, but just in case it's a lot- you might want to start with a bicycle (stationary?) to get you going. If there is a lot of weight, running would be very hard on the knees, feet and etc.

A family member had this problem and ate mostly veggies, meat and water. Fruits, carbs and etc. were minimized.

Once you've gotten used to the movement and different (?) diet, running may be much easier. (and yes, always work with your doctor)

Answer 3

To begin a running program you will need to go to the doctor and get a complete physical and let the doctor give you the know how.. Then you can safely begin the running program or whichever program the doctor decides best for you

Answer 4

Get a sturdy, nicely geared up education bra. initiate out strolling. half-hour is nice. indexed under are 2 plans:30/30 Plan: here’s a normal 30/30 plan to get you going, featuring half-hour of workout for the 1st 30 days. a million. walk out the door and flow quarter-hour in one course, turn around, and return quarter-hour to the place you began: half-hour entire. 2. For the 1st 10 minutes of your workout consultation, it rather is very important which you walk: No working! 3. For the final 5 minutes of your workout consultation, it rather is very important which you walk: lower back, no working! 4. during the middle quarter-hour of the workout consultation, you're loose to jog or run--as long as you accomplish that truly and don't push your self. 5. here’s the thank you to run in the time of those center quarter-hour: Jog for 30 seconds, walk until eventually you're recovered, jog 30 seconds lower back. Jog, walk. Jog, walk. Jog, walk. 6. as quickly as delicate strolling and strolling, adapt a 30/30 development: strolling 30 seconds, strolling 30 seconds, and so on. persist with this 30/30 development for 30 days. in case you practice consistently (on a daily basis), you are able to finished this degree in a month. in case you practice in basic terms another day, it somewhat is going to take you 2 months. OR 10 Week Run walk Plan: half-hour Week Run/walk a million 2/4 2 3/3 3 4/2 4 5/3 5 7/3 6 8/2 7 9/a million 8 13/2 9 14/a million 10 run sturdy success!

Answer 5

If you are not used to doing exercise then I suggest starting off with walking with maybe some weight training. Walking sheds the pounds away just a well. Once you build up your stamina, then I would start running.

Answer 6

Gradually
Start with a brisk walk.
Then start jogging 10-15 minutes at a time.
Hopefully by this time you'll already have lost a decent
amount of weight...
That will help you graduate to running 40 minutes

Answer 7

The best thing to do would be to go and talk to your Dr first. Without knowing what kind of shape you are in maybe you should start walking first. Set a weekly goal and increase it each week. Make your goals reasonable so you have a chance at attaining them .

Answer 8

don't just jump into getting a fitness program... consult a doctor first...

some overweight individual have heart problems so they are given medications concurrent w/ a fitness program...

the doctor shall tell you as to what extent can you take to go into a fitness program that would not affect your health in a bad way...

Answer 9

Why not start walking first? Just walk to work/school/town instead of going on the bus or in the car?

Answer 10

If you can afford a gym, use the treadmill there, walking at your own pace is less overwelhming than walking around your neighbourhood, but, take it one step at a time if you must use the sidewalk, you don't know what you can do until you try.(Note:Stay hidrated!)