How to Start Running When You're Overweight | 3 Steps

i know exactly where you're at right now you're probably feeling overwhelmed with all of the information on the internet around how to get started on this big scary goal but the point of today is getting started that is ultimately the only way you're gonna get this done so here are three steps on becoming a runner in a nice safe way you'll have something to tackle right at the end of this video now you're not alone in having holdups from the past or experiences that make you scared to try this thing again if you've tried running before and it didn't go well i want you to clean that slate we're starting fresh today and i want you to just trust me through the process of this video first thing we have to do is get you moving there's a good chance that you live a fairly sedentary lifestyle a lot of sitting maybe you drive a lot or you just work a simple nine-to-five office job that doesn't have you moving around a lot i want you to become focused on the movement your yardstick for progress in the very beginning of this journey is going to be time on feet so a really simple way to get started with this is if you are someone at that office every hour i want you to stand up and do a quick lap around the office area maybe two minutes on your feet sit back down get back to work every hour you can set alarms for this don't bother people around you but of course keep yourself accountable to that next thing i want you to do is prioritize your movement so set time aside during the week to get focused on this 20 minutes will do this can be a simple walk it can be a jog once you get to that that time that you're ready for that or you can build it into a kind of circuit training but something that gets you focused on movement as a priority i'm going to give you a quick example of a circuit training workout right now now i promised you something you could tackle today and that's exactly what this circuit workout is it's going to be four movements you're going to take it nice and slow and focus on your breathing the entire time you're going to start this workout with a one minute power walk if you're on the treadmill that's perfect kick that up a little faster than you would normally walk outside if you're outside just push those hips forward and just add a little bit of power with those arms one minute power walk you get back from that you're going to do 10 times sitting down and standing up i'm going to use this bench right here this is a simple thing that you do each and every day you sit down stand up but what i want you to do is focus on your form and add a number here of reps that's going to get that heart rate up and get you focused on it as a workout so standing nice and tall i'm going to reach my hips back find that surface maybe i'll sit and regroup re-engage belly button to the spine and lean over those feet while keeping my heels down to push the hip stand forward come back down again i sit i like my hands out here it just makes a little bit more balanced for me i feel like i can focus on what my hips are doing you're going to do that 10 times now we're going to go into an elevated push up don't get overwhelmed by that concept yet we're just going to try to wake up those chest muscles and actually get you used to maneuvering your upper body and using a little bit of your body weight to add some strength so i'm going to use the edge of this picnic table here but you can use anything that is an elevated surface i wouldn't recommend the wall because we won't quite get that angle that we need to feel the chest and those triceps the way that we need to and also to use the body weight appropriately so on this picnic table here i'm going to position my hands right under the shoulders i'm going to start by just squeezing my glutes as if i have a piece of paper i'm pinching back here i'm going to keep them nice and tight so my hips are straight so i'm not like this and i'm not sunk into the table like this from here i'm going to walk my feet back just a little bit maybe a foot and keep those heels down on the ground as best i can and relax my shoulders from here i'm going to take this down just a couple inches elbows are going to stay into the sides and press back up start really small with this just get a feel for what it's like to engage and press up so we're using the arms but we're honestly using the whole body to keep the hips in line to keep the heels where we need them to get that full range of motion and push up once that feels comfortable in that small range of motion you can take this a little bit deeper and of course if you have a higher table you might get even a little bit more assistance in that way but you want to feel like the driver in this position 10 reps of that push-up all right so that final movement in the workout is going to be a step up again this is going to be a regular activity that you do day to day but i want you to focus on it and make it part of your workout so find a stair in your house this can be just one step up you can even use the curb up onto a sidewalk that works fine i am using this bench which is a little bit higher up so start with something lower and then build up to this you're going to plant that foot on i want you to stay super focused on what the first leg is doing so i'm going to reach my hips back a little bit pull the belly button into the spine and use the weight into my heel on this front leg to get my weight over and push my hips forward to stand unlike when you normally take the stairs i'm going to have you focus on the step down today too so you're going to load the heel the same way hips go back here and i control my lowering reset at the bottom after that i'm going to switch legs find that heel pressure push the hips forward this is the two cues i really focus on when i'm doing step ups is just using the glutes and the hips to help you and just like that and you're going to alternate for 10 reps total okay so those are the four movements of this workout you are going to try to do three to four rounds of everything i said that one minute power walk the 10 times sitting down standing up your 10 elevated push-ups and your 10 alternating step ups rest as long as you need in between rounds and grab that water have it nearby so that you feel like you can last through this circuit if three rounds four rounds is too much start with two now even the best athletes out there have days where they are unmotivated but the difference between them and someone getting started is that they have a plan to come back to if you are not seeing your tasks your goals the end thing that you're trying to achieve on paper it's unlikely you're going to follow through week after week month after month so what i want you to do after you've made a habit of getting moving is actually getting that piece of paper out drawing up a calendar even for one to two weeks and that's all i'm asking so plot out those days that you're going to spend moving that you're going to spend dedicating to these workouts so that you can see your goals through even if it is that you want to run your first mail you're going to need to plan how you're going to get there and i recommend clicking down in the description to download our tre mobile app we made a 14 day run fit challenge that was designed to do exactly this you have 14 days laid out of tasks you can check them off when you're done check in to be accountable and of course meet other people doing the challenge too that is a great way to get started on holding yourself accountable to your goals and who knows if you build habits like this now you might be one of those crazy people arms up in the air breaking through that finish line of your first half marathon i think there's this common misconception that you have to be a certain level of athlete to take yourself seriously or your training seriously and that is just not true you are a runner too you're watching this video and you are tackling a training plan or goal just the same way any other athlete is so taking it seriously from the beginning is going to give you that motivation that closer knit tie to what you're doing it's going to feel more important to you day after day especially on those mornings when you don't feel like getting up and doing it so i just want to give you a couple tips for being an athlete and actually treating yourself as such a couple things around some gear you could get into buying if you haven't yet and then also just a few basic things around sleep hydration and nutrition good first thing to get is a foam roller this is a great way to tackle all body parts that are tight or not tight yet but you want to hit this for at least five minutes a day all kinds of things you can do we have tons of ideas on the channel but this is a great way to roll out those muscles get things loosened up again so you can move in a full range of motion for every workout that week if you don't have that coffee mug works just fine i guarantee you have something like this or a wine bottle or something at your house you can use that too as long as it's a hard surface all right shoes now you are taking this seriously we already talked about that and so you need to care about what's on your feet i already asked you to spend more time moving and spending time on your feet so it really does matter what you have going on under there and you want to dedicate these shoes to this purpose so whatever you walk around and beat around in and work in that can't be the same thing that you're going to do your workouts in or at least not for long you want to have this specific shoe for a specific workout i like going to running stores running shoe stores or even sporting goods stores to talk to people who know their stuff for example if you go in and you tell them you're just starting out they might recommend something like a hoka which is more cushioned a little bit lifted off the ground you'll feel a little bit less impact in the beginning of your training journey something like that really works for a lot of people this specifically is a trail shoe that they recommended for me when i was starting to get more into trail running which could be in your future too but the point is you want to talk to people who know what they're doing and you want something specific to the workouts you will be doing next up is hydration you are now going to be hitting these workouts or at least spending that time moving that you weren't before and so you're going to be sweating there's going to be fluids lost that you weren't losing before on top of that this is a great opportunity to focus on hydration and getting products into your body or water into your body that are not super high in sugar or in caffeine anything that diuretic area that's just taking away from you rather than replenishing i want you to stay focused on this because it's going to make your workouts feel better and you're honestly going to be a lot more clear-headed make better choices in the kitchen everything else so a nice way to go about this is something you can bring with you when you work out so if you're going to go for that power walker jog i recommend a handheld water bottle i don't have to grip this which is nice i can just have it i'll link it down below for you guys to check it out not super expensive but this takes the mind out of the hydration you're going to have it with you don't even have to think about it now if you are someone who's into those sugary drinks and it's hard to kind of start cutting that out this is a lot to tackle at once there are a lot of products out there now this is the goo roctine endurance mix but basically it's an electrolyte mix that tastes good but isn't super high in sugar so looking for something that's like not more than 15 to 20 calories in a serving is a good place to start but read the back of the package look for those products that can make the drink taste good the water doesn't taste as plain it's doing something for you unlike coke or the sodas that we've been drinking before for no purpose and get on that in the plan now i know plain water can be so boring especially as you start to get into this workout system you're sweating you're losing salt you're going to be craving things that you might not be aware of yet and what i want you to do is already target the problem with something like noon there are a lot of products out there like this one but i like it because very low in calorie but it tastes good you just drop it into your water and it actually gets the job done while tasting good so you can kind of kill two birds with one stone there you don't have to stick to just water but that's a nice way to come off of those sugary drinks save those for another time and just as important as what's on your feet it's important to take care of your body you want to be in the right clothes to get these workouts these walks these jogs in and it becomes even more important over time two things i want to point out one for women the same way that you get fitted for those shoes you want to get fitted properly for that sports bra you want to feel supported up top and you don't want to let that be the hold up to why you can't jog or run or eventually go longer distances so make sure to get fitted for one tons of brands out there i won't even go down the list but i will drop a couple of my favorites in the description lastly sweat wicking material things that are designed to hold sweat to air out quickly so that you're not feeling soaked and cold and wet especially in extreme conditions whether it's really hot or it's rainy you want to be in something that helps you feel more comfortable again these can't be the hold ups to your training i want you to take one thing at least from this video and tackle it today that is the very first victory to a long string of them and a lot of success down the road if you're looking for more ways to get started i want you to click right over here i lead you through a 10 minute walk run workout designed for the absolute beginner it'll be awesome fairly reliant on the sugar

Channel: The Run Experience

Views: 40,529

Keywords: the run experience, running training, distance running tips, how to run faster, beginner running, half marathon, distance running, trail running, 5k, How, to, start, running, when, you're, overweight, Start, now

Id: bZaK7tHW8zw

Length: 12min 13sec (733 seconds)

Published: Wed Feb 26 2020