To start running when you're overweight, begin with walking, then mix short jogs with walk breaks three times a week. Keep your first week short, run slowly enough to hold a conversation and build up gradually. Rushing is the one thing that reliably goes wrong.
If you haven't trained in a while, do the 4-week restart plan alongside the first few weeks of running.
Can you start running if you're overweight?
Yes, for most people. But heavier bodies put more load through the legs, so the start matters more. A study of 749 novice runners compared those with a BMI over 30 and those at or under 30. Obese runners who ran more than 3 km in their first week had a noticeably higher risk of injury over the first three weeks. The authors suggested starting with less than 3 km in week one.
So the lesson isn't "don't run." It is "don't do too much, too soon." The heroic first week is the one that ends in a sore shin and a long break.
What is the best way to start?
Use run-walk intervals. The NHS Couch to 5K plan is a good template: it takes 9 weeks, with three runs a week and rest days in between, and the app is free. It starts with short jogs between walking and builds up slowly.
A simple version:
- Walk for five minutes to warm up.
- Jog for one minute, walk for 90 seconds. Repeat six to eight times.
- Walk for five minutes to cool down.
- Run three days a week, with a rest day between.
- Add a little each week. Longer jogs, shorter walks.
How fast should you go?
Slower than you think. You should be able to say a short sentence while you jog. If you can't, walk. Pace comes later. For the first month, the only goal is finishing the session feeling like you could do it again in two days.
What do you need to buy?
Not much. Get a pair of running shoes that fit properly and feel comfortable, and break them in on walks first. A watch is optional. A podcast is encouraged.
Should you do anything besides running?
Yes. Lift weights or do bodyweight strength work two or three times a week on non-running days. Strong legs and hips cope with running better. And keep walking daily. The mix works better than running alone.
Will running make you lose weight?
It helps, but food does most of the work. A 30-minute run at 6 mph burns about 420 calories for a 185-pound person, according to Harvard Health. That is real, but it is easy to eat back. If the scale isn't moving, read running but not losing weight.
When should you stop and get checked?
Stop and see a doctor if you get chest pain, dizziness, unusual breathlessness or sharp joint pain. If you have a heart condition, high blood pressure, joint problems or haven't exercised in a long time, check with your doctor before you start. Aches are normal. Alarms aren't. If your knees are the worry, ask your doctor or a physical therapist before you start.
What if the first weeks feel awful?
They often do. In my own comeback the first month was tough, but as my strength came back and I lost a bit of weight, running got easier, and seeing the scale move kept me going. Give it a month before you judge it. Wondering whether running is safe at your weight? Read is running bad if you're overweight.
The bottom line
Walk first, run in short bursts, keep week one under 3 km and add a little each week. Slow beats sore. Start the restart plan and lace up.
Go train, FATBOY.
This article is general information, not medical advice. If you have a health condition or haven't exercised in a long time, check with your doctor before starting.
- running
- beginners