Running Technique for Overweight


Do you want to lose weight and get in shape?

If so, then this is the perfect running technique for overweight people. It’s a proven method that will help you burn fat fast while toning your muscles at the same time. You’ll be able to run faster and longer than ever before!. If you don’t know where to start, you should start with this article first: Overweight and unfit where do I start?

Running is a great way to lose weight, but it can also present some challenges for those who are carrying around excess pounds. How difficult it is to run when you’re overweight depends on your weight, BMI, and how much running experience you have. This article will give you the basics of how to start running even if you are overweight which is a good way to lose weight and get in shape.

This article will also teach you about what your body needs to do while it runs so that it doesn’t hurt when you start out, how much time it takes before you should go from walking to running, and tips for staying motivated!  

Running Technique for Overweight People

overweight runner

1. Consult With Your Doctor

Before running for the first time, it’s important to consult your doctor. Being overweight means that you will put more stress on your body when you run, which can sometimes lead to risk of injury or problems with joints like the knees. It is also a good idea to make sure that you’re healthy and ready before starting a running program.  

2. Don’t Rush

When you’re starting out, it’s important to start slowly. If you try to run too fast or too far, you’re likely to get tired quickly and give up. If you are not an experienced runner, may experience shin splints. Shin splints is a condition that affects the lower leg, and is marked by pain in the front or back of the leg, along the shinbone. Shin splints can be caused by a number of things, including overuse, improper footwear, and tight calf muscles.

If you are experiencing shin splints, there are a few things that you can do to help alleviate the pain. First, make sure that you are wearing proper shoes for your activity. If you are running, make sure that you are wearing shoes that cushion and support your feet. You may also need to stretch your calf muscles regularly, and ice the affected area after activity.

Start with a simple step by running for a few minutes at a time, and gradually increase the amount of time that you run as you get more fit.  

3. Warm up

Warming up is very important before starting any activity. No matter if you are overweight or not – before running you need to do at least 5 minutes of warm-up exercises (jumping jacks, walking on toes, sprinting etc). If you have heart problems consult your doctor first about whether you can run or not.  

4. Land Your Feet Correctly

The best way for heavier runners to maintain their momentum without risking injury is to make a proper form of running. You have to strike the ground with the ball of the foot (not the heel) when they are in front of their hips instead of directly under them. This keeps their momentum moving forward and does not overstretch any muscles in their feet, ankles or legs.

Heavier runners typically take longer strides than average-sized runners do but keeping stride length down will make it easier for overweight individuals to balance themselves. It is also important to make sure overweight runners do not lean forward while running because this will change their center of gravity too drastically.

Rather, they should keep their shoulders square with their necks elongated so that they are in proportion to the rest of their body. The way an overweight runner’s stride is conducted can take pressure off his or her back and lower extremities, which results in more weight being lost overall.  

5. Get a Good Pair of Shoes

It’s important that overweight people get fitted for good-quality shoes before they start pounding the pavement every day. Remember: this is extremely important! Shoes should be functional yet comfortable so you won’t have any unnecessary aches or pains after weeks of running in them. Once you’ve found a pair of shoes. You can find Best Running Shoes For Overweight Men in this article.  

6. Cooldown After Finish Running

When you’re done running, it’s important to do a cool down. This will help your body return to its resting state and prevent injuries. There are a few things you can do to cool down properly:

  1. Walk slowly for about 5 minutes.
  2. Stretch your muscles gently.
  3. Drink plenty of water to replace the fluids you lost during your run.
  4. Take a hot bath or shower to relax your muscles.
  5. Eat a light snack or drink something warm to replenish your energy levels.

7. Eat Right

Here are five foods that every runner should eat.

Bananas: Bananas are high in potassium and carbohydrates, which is perfect for runners because they need to maintain a proper level of carbs and electrolytes in their body. They’re eat on the go and provide quick energy when you need it most—during your run!

Chocolate milk: You’ve probably heard about how chocolate milk is great for recovery after a workout , but did you know that it’s also good before your workout? Chocolate milk provides carbohydrates, protein, calcium, vitamin D and other nutrients that help give you energy during longer runs so you can get the most out of your training session.

Pomegranates: These guys will not only save you from “runner’s trots,” but they’re also high in anti-oxidants that protect runners’ bodies from the damage caused by free radicals.

Oatmeal: Even if you don’t like eating it plain, oatmeal is a quick and easy addition to your morning before a run, since it provides carbs to help give you energy during your workout. It may even keep you full longer than other breakfast foods. Just make sure not to load up on sugar or sodium!

Quinoa: This supergrain contains all nine essential amino acids our bodies need, plus fiber, antioxidants and iron—all things runners need more of! For an easy lunch option , try this quinoa dish recipe    

Frequently Asked Questions

Can you lose weight by running 30 minutes every day?

It is possible to lose weight by running 30 minutes every day, but it is important to make sure that you are also eating a healthy diet.

Running is a great way to burn calories and lose weight, but if you are not careful, you may end up eating more than you burned off. That is why it is important to make sure that you are also eating healthy foods and avoiding junk food.

If you are serious about losing weight, then I suggest combining running with a healthy diet and some strength training. This will help you lose weight faster and keep the weight off for good.

Is running while overweight bad for your knees?

Yes. Carrying extra weight around your midsection can place additional stress on your knees, leading to pain and joint damage over time.

Exercise is an important part of any weight-loss plan, but it’s important to start slowly and build up gradually. Consult with a doctor or physical therapist before starting a running program if you’re overweight or have a history of knee problems.

Choose a soft surface like grass or sand to cushion your knees when you run, and wear supportive shoes that will help absorb the shock of impact. Pace yourself and avoid running long distances until you’ve lost some weight.

Does running lose fat everywhere?

Running does not cause people to lose fat in any specific places. Running can’t specifically target the abdominal region, for example, because it doesn’t directly affect those muscles.

If you want to specifically target your abdomen with a workout routine then we recommend doing crunches or planks – but even these exercises won’t burn fat from that area.

The best way to get rid of love handles is by dieting and reducing caloric intake so they shrink on their own!

Will losing weight help my running?

Yes, you will see an increase in performance when you lose weight. Every pound of fat you lose is like taking off a five-pound weight vest.

As your body fat decreases, so does the amount of work your heart has to do to pump blood through your veins and arteries.

Losing weight will also help reduce the risk of developing health problems that can interfere with running, such as heart disease, high blood pressure, and type 2 diabetes.


Running can be a great way to lose weight, but it’s important to do it the right way. Follow these tips to make sure you stay safe and healthy while running to help with your weight loss journey. Whether you’re just starting out or have been running for years, these tips will help you reach your goals!

it’s important that you consider your diet as well. The five foods we recommend eating for runners should help give you the energy and nutrients your body needs to stay energized and healthy without weighing down your workout routine or preventing weight loss goals.

Remember: these are just recommendations; if they don’t work for you personally, there is no shame in trying other ideas like replacing sugar with honey or omitting sodium from recipes!