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Running Tips For Overweight People

If you are overweight and want to lose weight by running, then congratulations because you have just made the right decision. Running is one of the best exercises to lose weight because it not only burns excess calories and fat instantly, but also improves your fitness and reduces the risk of cardiovascular disease.

Here we have put together 4 tips to help overweight people start running and shed unwanted pounds:

Believe in yourself

Running is not an easy task for overweight people because they are in shape. However, believing in yourself can work wonders. Your beliefs are like a set of rules that dictate your mind. So if you believe strongly that you can become a lean and healthy runner, chances are you will achieve this goal.

Using visualization, you can develop your confidence, motivation and performance during your running program.

Build slowly

You shouldn’t try to run too much too soon. This is a big mistake and can lead to many injuries and health problems. If you run too much during the first days of training, then you will be burnt out and disappointed. You should be able to accept the fact that you may not be able to run at all to begin with because of your excess weight and fitness.

You should start slowly and build up the intensity over time. For example, you might be able to walk for 25 minutes three times a week in the first month, and then start adding 30 seconds of running and one minute of walking on training days in the second month, and so on.

Check your heart rate regularly

You need to check your heart rate to make sure you are not running too early. If your heart rate is higher in the morning – between 6 and 12 beats per minute – than its normal level, it means you are doing too much.

You should check your heart rate in the morning and record the data in your running log. As your training progresses, so will your heart rate. Your heart will be more efficient to pump blood and work your muscles.

Record your runs

You need to record your runs to analyze what you need to improve. A run log can help you track your progress and this is essential to your success and continuous improvement.

In your running diary, you need to regularly track your distance, pace and the type of workouts you have done. Plus, you can clearly see the progress of your fitness and weight loss goals, so you never lose sight of them. It is a great tool to increase your motivation as a runner.

These tips are very helpful and you must take action now. If you don’t take action, nothing will ever change.

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