To run when you are overweight, which is when you have a BMI between 25 and 29, it is important to go to the doctor to assess the physical capacity and plan an individualized workout with a trainer to avoid injuries and health problems.
In addition, it is necessary to strengthen the muscles, calculate the heartbeat, set a goal and make adequate food before and after the race training.
Usually, jogging is one of the most fat burning physical activities and it helps you to lose weight more quickly as fat mass is exchanged for lean mass, however it is important to run at least 3 times a week. Read more in: Running Slim.
Some tips that are important for those who want to run and are overweight include:
1. Plan the trainings with a trainer
Running practice should always be planned by a trainer or coach who must establish an individual plan tailored to the person's abilities and limitations.
However, sometimes running may not be the first option for those who are overweight, and it may be necessary to do a progressive workout as shown in the table, starting with the walk. Read more in: Walk.
| Exercise | Time | Duration |
| Hiking (4 Km) | 30 min | 15 days |
| Jogging (3.5 Km) | 20 min | 15 days |
| Slow running (5km) | 30 min |
15 days |
You should increase the difficulty gradually, since running is a physical activity with great impact on the joints, especially in the knees and requires good heart capacity.
Only when the person tolerates slow running well can he increase the speed of the race, run up to 10 km per day and even make variations in the intensity of the race. See the complete beginner plan for running 5 and 10 km.
2. Choose the best route
One should choose to run on the grass, on flat dirt roads or even on the treadmill and avoid running on the asphalt, as the risk of injury may be greater. In addition, one must choose flat paths and avoid ascents and descents for the race to be more effective.
3. Calculate heart rate
The overweight runner should calculate the maximum number of heartbeats he may have in an effort not to overburden his heart during the race.
To calculate the beats that the heart must achieve during the race, the following formula can be applied: 208- (0.7 x age in years). For example, a 30-year-old should calculate: 208 - (0.7 x 30 years) = 187, which is the number of beats per minute the heart should hit during the race.
To calculate the heart rate you can also use a frequency meter, a heart monitor, or use a heart rate watch, for example. Learn more at: Heart Rate.
4. Strengthen the muscles
When you are an overweight runner it is essential to do weight training, especially on the muscles of the legs to prevent injuries to the knee and ankle, which are common in runners.
In this way, you can do squats, sit-ups, boards and use the devices that work the hip and the muscles behind the leg, in the gym with indication of the academy teacher.
5. Running together
Usually running with a colleague, friend, or teacher works as a stimulus, making the person feel more and more capable of achieving their goals.
6. Set a goal
It is essential to define a distance, which must not exceed 5 km in the first month and which can be progressively increased. For example, you can increase 1 km in each race week. By defining the goal, the individual manages to focus his concentration better, finding ways to overcome it.
7. Breathing Properly
When running, you should use abdominal breathing using the diaphragm, breathing for 3 strokes and exhaling for 2 strokes, as it allows alternate feet to be used during exhalation, avoiding the risk of injury. Here's how to do the correct breathing in: 5 tips to improve your running performance.
Feeding before and after the race
When you are overweight, you should consult a nutritionist so that you can make a diet adapted to your needs.
Correct feeding is essential before and after running, as it is necessary to provide adequate energy to the needs, reduce muscle damage and promote physical recovery.
In addition, drinking at least half a liter of water during running and wearing light, comfortable and appropriate sneakers is critical.
Before you start running
When you are overweight and if you want to start running it is essential to go to the doctor to do the necessary exams and to know if you are fit to run. In this way, it is due to:
- Evaluate the BMI, which is between 25 and 29, when the person is overweight. Learn how to calculate in: Ideal BMI values.
- To assess the body fat rate, which varies with age and sex but which should generally be less than 18% in men and less than 25% in women;
- Measure the abdominal circumference, which should be less than 80 cm in women and 90 cm in men;
- Take an ergospirometric test, which assesses the level of physical fitness, the functioning of the heart and lungs;
- Take blood to evaluate glucose, triglycerides and cholesterol, for example.
It is only after going to the doctor that the coach can prescribe a workout so that the person can lose weight and run without risk.
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