How to Run When Heavy
Many of us start running with a desire to shed a little timber. Losing weight can be one of the added benefits of running along with increased lung capacity.
As our running journey progresses losing weight often becomes less of a focus rather the benefits of increased fitness and mental health take over and hopefully how we look or what the number says on the bathroom scale becomes less important. It is worth keeping in mind though that the benefits of a reduced weight are beyond the mirror, Accumulating evidence indicates the association between obesity and lung function. So reducing Body fat and weight can help with your breathing, and that is before we talk about an increased VO2 max. So try to remember you won't see the real benefits that running brings.
Some of us are just heavier than others and if you are a heavy runner, you may well benefit from an increased amount of cushion in your shoe in order to feel the same comfort as a lighter runner, but more of this later.
Knowing this doesn’t always help when starting out and finding it difficult.
Tips for Heavier Runners
Run slowly
Overweight runners should run slowly at a conversational pace with regular walk breaks.
This means that you should be able to speak normally during running.
Most runners make the mistake of doing slow workouts too fast.
Remember, every workout has its purpose. The purpose of your workout is to lose excess weight without increasing the risk of injury. Therefore, I advise you to run as slowly as possible.
Since ground reaction force increases with speed, if you run many miles at a fast pace, you will increase the risk of injury.
Run often
Running, like everything else in life, requires dedication. You will progress only through regular exercise.
We all have days when we don’t want to go running for one reason or another.
Follow a training plan, it doesn’t have to be scientific maybe just write down and allocate time in the week for your three or four workouts.
Try to stay persistent in following your training plan, because only a couple of skipped workouts can set your goals back up to a couple of weeks.
Likewise, it is proven that shorter, more regular runs at a slower pace reduce the risk of developing heart disease and thus prolong your life.
Research conducted on 55137 adults has shown that a short 5-10-minute run every day at a slow pace significantly reduces the risk of death caused by cardiovascular disease by 45%, prolonging life by 3 years.
Rest between workouts
If you run 3 times a week, you will have enough time to rest.
Recovery is just as important as training. Avoid running every day.
That way, you will have at least a day of rest between workouts and enough time for a full recovery.
It is important to remember that you can’t run if you are injured, and this will help you minimize the risk of injury.
Focus on running technique
Running with proper technique is key to preventing injury. But how to run with proper technique?
Keep your body straight at the hip, slightly leaning forward.
Your arms move parallel to your body, bent somewhere around a 90-degree angle.
Make sure that you don’t raise your arms too high, "Hip to Nip" means your thumb should go past your hip or above your nipple trouser pocket or above as this creates tension in your shoulders.
The most important thing is that your foot lands directly below the centre of mass of your body.
Likewise, it is important that you don’t overstride, that is, bounce too much. That way, ground reaction force caused by bouncing is reduced, along with the risk of injury.
Gradually increase weekly mileage
It is desirable that you gradually increase your weekly mileage.
A sudden increase in weekly mileage can cause excessive exertion of your muscles, tendons, and joints, increasing the risk of injury.
Run often
Running, like everything else in life, requires dedication. You will progress only through regular exercise.
We all have days when we don’t want to go running for one reason or another.
Try to stay persistent in following your training plan, because only a couple of skipped workouts can set your goals back up to a couple of weeks.
Likewise, it is proven that shorter, more regular runs at a slower pace reduce the risk of developing heart disease and thus prolong your life.
Research conducted on 55137 adults has shown that a short 5-10-minute run every day at a slow pace significantly reduces the risk of death caused by cardiovascular disease by 45%, prolonging life by 3 years.
Rest between workouts
If you run 3 times a week, you will have enough time to rest.
Recovery is just as important as training. Avoid running every day.
That way, you will have at least a day of rest between workouts and enough time for a full recovery.
It is important to remember that you can’t run if you are injured, and this will help you minimize the risk of injury.
Can I Run on a Full Stomach
Don’t eat anything within an hour before running.
It is generally recommended to wait for 3 to 4 hours after a larger meal before running so that food can be digested.
Running on a full stomach will negatively affect your running performance and can have negative consequences like nausea, cramps, bloating, and fatigue in your legs.
Shoes for heavy runners
Running is good for you, it will help build stronger bones supported by muscles adapted to moving and one of the most overlooked aspects is improved Fascia (that’s an upcoming blog), but it will take time for these to fall into place and you may well need some assistance while this happens, for heavier runners its worthwhile investing in some cushioned shoes and maybe some compression socks or calve cards.
Here are some of the best shoes for heavy runners, as selected by our team of specialists here at Velorunner and over 12 years of customer feedback.
Brooks Ghost 15: Lightweight and well-cushioned, it’s an ideal everyday running shoe.
New Balance Fresh Foam X 1080 v12: Not the fastest shoes, but one of the most comfortable.
Mizuno Skyrise delivers an incredible floating feeling thanks to the updated midsole with plush and responsive cushioning. Perfect for daily running.
Brooks Hyperion Max Carbon plated running shoes are sometimes skewed towards lighter runners. The Hyperion Max has enough cushion and stability for heavier runners. Unlike other Carbon shoes, it also has a lot of life in it and makes a great long-run training shoe.
Please note that these shoes are not necessarily designed for overweight people only but for heavy runners in general.
These can make a huge difference to your running check out our upcoming Blog on when to wear to Compression.
Skin Glide or to give it its affectionate Chub Rub, everyone uses this regardless of size, between thighs underarms or even on our nipples, believe me, one day you'll thank me