Before you start any workout routine you should consult your doctor and do your research, especially if you are a beginner.
I have started my own workout routine recently, but I am no expert so here to share more with you about fitness and health is David Dack who is a runner and author on weight-loss, here are his 3 Overweight Beginner Running Tips...
How to Safely Begin a Running Exercise Routine...
Running as an overweight person can be quite a challenge.
Usually, overweight people can’t sustain running even for a short period of time.
In addition, the high impact nature of running can lead to a myriad of injuries and health problems.
That’s why running has a bad wrap in lots of fitness circles.
But things don’t have to be this way.
In fact running is your best ally against those extra pounds you’ve been fighting to get rid of.
Not only that, running can boost your fitness level, reduce stress levels and the likelihood of cardiovascular diseases, and so on.
As a result, here are 3 beginner running tips for the overweight runner:
1. Start by Walking...
Trying to run from the get go is a recipe for disaster.
As an overweight person, your body—especially the bones and cardiovascular system—wont be able to handle the demands of running.
In fact doing so will only lead to injuries and a premature setback.
Therefore, the wisest approach is to start walking beforehand.
And after you’ve acquired enough cardiovascular power and stamina, you could introduce some running into your workout.
You can accomplish this by following the Walk-Run-Walk (W-R-W) method.
This method is simple and straightforward.
And it will ease you into the sport of running without the risks of injury and burnout.
A simple W-R-W program may look like this:
During the first week, you only walk 3 to 5 times, 25-30 minutes for each session.
On the next week, you add 30-45 seconds of running with the walking intervals.
Repeat the pattern 4-5 times.
As you become more fit and stronger, make sure to add more running and shorten up the walking intervals until you’re able to run straight for 30-minute without much huffing and puffing.
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