How To Start Running When Out of Shape - 3 Simple Tips

If you’re a little overweight and haven’t done any type of exercise for a while, but you’re determined that you’re going to use running as your main tool for getting fitter, then this is how to start running when out of shape.

The advice you’ll read here does vary somewhat from the usual method of starting to run, but if you’re quite out of shape, then you need to be very careful as to how you approach this: -

#1 You’re going to have to improve your diet to help you lose weight, you should never rely purely on either exercise or diet alone to solve your problems, instead adopt a strategy for both areas at the same time.

This is the fast track and long term way to lose weight and keep it off. A simple technique is to reduce the processed foods in your diet and instead replace with wholesome, fresh meals that you’ve prepared from scratch yourself.

#2 You’re going to have to approach this as a long term plan, not a quick fix that you’ll have completed in a few weeks. The more out of shape you are, then the longer you should allow.

I like to look at it this way, if you're unhappy with your fitness or the way you look now but don’t take regular and consistent action to change things, then how will you look, feel and be in 12 months time?

You do need to act, but in small steps, consistently over time.

#3 Perhaps one of the most important things to consider when looking at how to start running when out of shape is the actual rate of progress you make. Should you try to run even if you can only manage a few metres?

No I don’t believe you should for the following reason: -

If you're carrying a lot of extra weight, the stress placed on all of your joints, such as your knees, ankles and lower back make it very risky to continue. As well as the obvious impact you’ll feel when running normally, the likelihood of going over on your ankles for example if you run over any uneven ground is very high.

So don’t run to start with. Begin by walking your route. Keep a record of the time it takes you to complete your chosen circuit and then on subsequent sessions try to go a little faster. Initially you shouldn’t even try to walk fast, instead just stroll around. The next time you go out, you can aim to walk a little faster and so on.

If you adopt this long term view and continue to make changes to your diet and start losing weight, then as you become lighter and fitter, there will come a point where you will naturally want to begin running albeit very slowly. From this point onwards you can aim to run slightly further on every run until you are capable of running the entire distance.

This is the best solution for how to start running to lose weight, if a little simplified. If you want to learn more great running tips and follow a step by step running program for beginners, so you're easily capable of running 3 miles without stopping, you need How To Start Running (Insert your hoplink as a hyperlink here)