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how to start running when out of shape

How To Start Running When Out Of Shape

How To Start Running When Out Of Shape 


Everyone goes through periods of time in their life when they find that they are simply not as fit as they used to be. Whether it is due to illness, childbirth, or just plain life itself happing, there are plenty of methods how to start running when out of shape.

Especially for anyone that finds themselves severely overweight or with medical issues, it is important to first consult a physician before beginning any exercise regimen. While you indeed can learn about how to start running when out of shape from other sources, it is crucial to first get the approval of your physician.


After Approval

Once approval has been granted, the first step in how to start running when out of shape is to start walking. While it can be tempting to get your running shoes on and run around the block the first day, this can result in pain, soreness, and worse in the case of some medical conditions. Your muscles and cardiovascular system need time to get used to the idea of exercise again.

For those individuals that are especially overweight or with joint problems, consider starting your journey of how to start running when out of shape in the pool. Whether it is a friend’s pool, gym, or YMCA, the buoyancy offered by water will help reduce the impact of muscle stress on your body.


How To Start Running When Out Of Shape – Learn To Swim Before You Can Walk.

Anyone choosing to first start in the pool when learning how to start running when out of shape can warm up with some leisurely laps, followed by water resistance exercises such as leg lifts and knee kicks.

In addition, running in place or across the shallow end of the pool can also help prepare the body for running on land. More advanced individuals can try leg weights, which provide additional resistance for a more intense workout.

Walk for as long as you can when learning how to start running when out of shape. Initially, workouts will be based on time rather than distance, so keep a watch with you. Gradually increase your walking time until you feel ready to begin jogging for short periods of time.


Beginner Running


Alternate Running And Jogging

The next step in learning how to start running when out of shape is to alternate running and jogging intervals. Start by running one minute, and walking two minutes, repeating for thirty minutes. Gradually work yourself up to running five minutes and walking for one minute.

Increase the time you are running until it is a full thirty minutes. Keep in mind that this is a process, and should be treated as such. It may take some individuals as long as six months before getting to this point, and that is fine! As long as you are off the couch and working towards better health, you’re doing great!

If at any time you feel like the next stage is simply too much, feel free to go back to the previous one. Learning how to start running when out of shape is not easy, but with hard work and dedication, you can do it!


Beginning Running – I’ve Never Run Before What Do I Do?

To answer this question I should first make a note that if your particularly unfit or overweight its recommended to first visit a doctor to get a checkup and explain to them what you are doing. Once you get the OK you should start running by first finding some good supporting running shoes and learning the Proper Running Form.

Now you’re geared up and know good form but your unsure of how far you’re actually able to run? When you first start running its advised you do a short run and aim for around a mile but certainly don’t feel bad in taking walk breaks, it’s actually recommended. Also if you feel you’re getting out of breath or feel sick slow right down and take another walk break – again there’s no shame in doing this and certainly don’t feel like you have to outrun the other joggers!


Beginning Running – Stretching & Eating

Ensure you stretch fully before running and after! So many people at gyms don’t bother since its “not cool” to be touching your toes while everyone else patrols around. But stretching will make you’re run more enjoyable and particularly the day after it! Not forgetting the reduced risk of strains and pulls. You should also avoid eating a heavy meal within an hour of your run as this may cause cramps when running.


Okay, you’ve gone for your first run now what do you do?

The day after your first run you can expect a little soreness, so take a hot shower and use some deep heat if needed. Stretching can also reduce muscle tension. You should take at least a 24hr break between your runs and when beginning running aim to run twice a week. By having a break your body will be able to recover and rebuild this is essential if you’re ever going to improve so don’t overdo it, so try and avoid running until your body has completely recovered.


beginning running


Tips For Improved Motivation & Fitness


Run With A Friend

Beginning running with friends is a fantastic way to naturally motivate you (particularly if you’re competitive!) if you can find someone who is also new to running you’re able to enjoy getting more fit and being able to run for longer together. If you can’t find a friend why not join one of the many local running clubs? A simple Google search such as “Your town running club” will likely produce results.


Beginning Running – Run on the flat!

When you first start running you should aim to run on flat locations since hills (both up and down!) dramatically change the pace and difficulty of running.


If Running To Lose Weight

Remember you didn’t get out of shape in two weeks so don’t expect to get back in shape in two weeks, please be persistent, keep your training up and be sure not to overdo it and burn out when you start beginning running. Please remember running burns roughly 100 Calories per mile, so if your keen to lose weight reducing your food intake (particularly high fat, produced and snack food) will dramatically help you lose weight (when combined with exercise).


Set Yourself A Goal

If you’ve never run before aim to run a mile without stopping in a certain time period. Focus on your goal and remember why you started running.


Don’t Forget The Fantastic Benefits

Beginning running has been proven to help you sleep better, lose weight and live longer. What else do you do that can say that?


Enjoy It

“The journey is better than the destination” enjoy your training and look forward to the day you can look back and relish in your hard work.