While running offers numerous health benefits, it’s not without its risks. Runners of all shapes and sizes are susceptible to a variety of common injuries, ranging from minor annoyances to more serious conditions that require medical attention. In a study on injury incidence among runners, it was shown that around 62.4% of runners are at risk.
Concerns like this can make embarking on a running journey feel daunting, particularly for plus-size beginners. Yet, with the right guidance and support, plus-size individuals can also harness the benefits of running. In this article, we’ll delve into the benefits of running for weight loss and provide tips tailored to plus-size newbies on how they can start running safely.
The benefits of running for weight loss
Running is often touted as one of the most effective forms of exercise for weight loss, and for good reason. Engaging in regular running sessions can help burn calories, build muscle, and increase metabolism, all of which contribute to shedding excess pounds. Furthermore, running provides other health benefits beyond weight loss, including improved cardiovascular health, reduced risk of chronic diseases, and enhanced mood and mental well-being. For plus-size individuals, losing excess weight can also significantly reduce the risk of obesity-related health conditions.
However, before they can start their running journey, plus-size runners must also be aware that carrying excess weight can pose additional challenges. First, there’s a difference between overweight and obese, with being overweight referring to having a body mass index (BMI) of 25 to 29.9. On the other hand, suffering from obesity is defined as having a BMI of 30 or above. Plus-size individuals can fall into either category, but in both cases, additional pounds can place added stress on joints, ligaments, and tendons, potentially increasing the risk of injury or discomfort during physical activity.
Beginner safety tips for plus-size runners
Consult with a healthcare professional
Before starting any new exercise regimen, especially if you have underlying health conditions or concerns, it’s crucial to consult with a healthcare professional. During the consultation, discuss any existing medical conditions, past injuries, or questions you may have regarding starting a running regimen. By doing so, your primary care doctor can provide personalized recommendations and guidance based on your individual needs and medical history.
Invest in proper footwear
A good pair of running shoes is essential for comfort and injury prevention, particularly for plus-size runners. Look for shoes with ample cushioning, arch support, and a wide-toe box to accommodate your feet comfortably. According to Boston Marathon running coach Rick Muhr, choosing an appropriate shoe based on foot type, biomechanical needs, and preferred running surfaces can reduce discomfort and the possibility of an injury.
Start slowly and gradually increase the intensity
When beginning your running journey, avoid the temptation to push yourself too hard or too fast. Start with a combination of walking and jogging at a pace that feels comfortable for you. This is known as lower-intensity steady state (LISS) cardio exercise. Robert Ross, a professor of kinesiology at Queen’s University in Ontario, recommends spending 20 to 30 minutes doing LISS workouts to build your endurance and give your body time to adjust to the demands of cardio. You can then gradually increase the duration and intensity of your runs over time. While starting a running journey as a plus-size individual may present its own set of challenges, it’s entirely possible to do so safely and effectively with the right approach. By taking gradual steps and seeking support from healthcare professionals, plus-size runners can begin their fulfilling and empowering journey toward improved health and wellness through running.