1. Ignore all those people who think you're better off not running - the ones who go on about damaged joints and Jim Fixx. Run; if it gets too much, walk for a bit. If your joints hurt, see a quack about it, but in all probability you'll be OK, and eventually you'll get to enjoy it. They're mostly just feeling guilty for not exercising themselves
2. You can do it. Yes, you! Start off at walking pace and not going very far, but it builds up, and eventually you will be faster than you thought you could be, I've recently beaten a friend of mine in a race, and I thought he was always bound to be faster than me. Work delivers more than talent.
3. Enjoy it. You never regret having gone for a run, but you do regret not having gone; this doesn't mean flogging yourself to death though, if running is an ordeal, you won't keep it up, if you vary it and take your time to build up, you'll find yourself missing it on rest days.
4. Diet. Just because you've started running it doesn't mean you can adopt the Majorie Dawes rules of food. "half the calories so you can eat twice as many". You get what you pay for, put the right fuel into your body and get the F1 results, put the wrong stuff in and you'll run like a Lada with 3 wheels. Also remember that whereas running is a great way to lose weight, you have to run an awful long way to burn off that Snickers bar you were about to reward yourself with. In time, as you run further your calorie burn will increase and you can relax a bit more on the eating front.
5. Try not to be self conscious about running if you are overweight. If you are worried that people are going to look at you or make derogatory comments, stick to baggy clothes for starters, try and run in places that are away from casual onlookers, or, run in a group where you will be less conspicuous. Before you know it you will be wearing tighter fitting clothes to show off your fantastic weight loss! You will, honest!
6. Plan a race in for the future, a 5K three months or so after you start, to give you something to focus on. Pick a popular one, you're unlikely to come last and if you do you'll be amazed at the genuine support. If your only thought when you're running is the burn, you will try to work yourself too hard; that way lies disillusionment and a return to the sofa. You will find it far easier if you are dieting to help you run, rather than running to help you diet.
7. Be careful and don't overdo it. Chances are you haven't done much exercise for a few years -- you aren't going to be winning a marathon within a month. So take it slow and steady. Increase your distance gradually (10% a week), and don't worry about speed. Don't try and do too much too soon, or odds are you'll end up injured and doing nothing. Build in variety and rest days; listen to your body, and if it's saying it needs a rest or something different, take a day off or go for a swim.
8. Don't expect immediate results. Weight will not fall off you just because you're doing more exercise. In the first place, you're building lean muscle so you may even gain a little at first, but as this builds, it burns more calories when you're inactive than your pre-exercise body would, and as the running becomes easier, so you go further, burn more calories and get slimmer. You have to speculate to accumulate here. It is also easier to do something active (running) than something passive (stopping yourself having another pie)
9. Look for results other than weight, cos your body shape will change. Which hole is your belt on? How tight are the necks on your shirts.
10. just a thought regarding joints, at 5 ft 6ins and 12st I'm fairly chunky for a runner but have never had any problems with my joints over the last 10 years. No doubt this is partly due to doing most of my running off road , but I also think the fact that I have taken Cod Liver Oil tablets and Chrondroitin Glucosamine all through this period has also been a factor. If you are a bit heavier than the norm then I think it's only a sensible precaution to take the above
Running for chubsters
SummaryAdvice on running for the nutritionally endowed
This article is owned by Maclennane
|Sep 2006||Maclennane||Corrected a correction!|
|Aug 2006||KinkyS||Corrected a couple of typos|
|Aug 2006||warriorwoman||Just repaired a typo|
|Aug 2006||jeremy||removed point 7 (which i'd added a couple of weeks back) as no-one had offered to shape it - was about buying the right shoes if you happen to be a heavy weight|
|Aug 2006||beders||11 Just a thought regarding joints, at 5 ft 6ins and 12 st I'm fairly chunky for a runner but have never had any problems with joints over the last 10 years. No doubt partly due to doing most of my running off road, but I also think the fact that i have taken Cod Liver Oil tablets and Chrondrition Glucosomin (thinks that's how it's spelt) all through this period may also be a factor. If you are a bit heavier than the norm then I think it's only a sensible precaution to take the above as they are supposed to help with with and tear on the joints|
|Aug 2006||Maclennane||Added point 10.|
|Jul 2006||Maclennane||Added point 9.|
|Jul 2006||flanker||added to 8 about variety & rest. Maybe split out as a '9'?|
|Jul 2006||PamB||8 added.|