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When you are overweight, which is when your BMI is between 25 and 29, running should be practiced under the guidance of a physical education professional to avoid injuries and he alth problems. Thus, it is recommended that tests are carried out before starting to run to assess cardiorespiratory capacity and the he alth of bones and joints, for example.
In addition, it is necessary to strengthen the muscles, calculate the heartbeat, set a goal and have a proper diet before and after running training to benefit.
Normally, running is one of the physical activities that burns fat the most and helps you lose weight faster, as there is an exchange of fat mass for lean mass, however it is important to run at least 3 times a week. Find out how running can lose weight.
Some tips that are important for those who want to run and are overweight include:
1. Plan workouts with a coach
Running training should always be planned by a physical trainer or coach who should establish an individual plan adapted to the person's abilities and limitations.
However, sometimes running may not be the first option for those who are overweight, and it may be necessary to do a progressive training as can be seen in the table, starting with a light walk for about 30 minutes. According to the evolution of the person, the trainer may recommend a walk with a trot, which is a walk with a slightly more intense pace, or a slow run, for example. Discover the main benefits of walking.
The difficulty of training should gradually increase, since running is a physical activity with great impact on joints, especially the knees, in addition to requiring good heart capacity.
2. Choose the best route
You should choose to run on grass, on flat dirt paths or even on a treadmill and avoid running on asph alt, as the risk of injury may be greater. In addition, you should choose flat paths and avoid uphills and downhills for the run to be more efficient.
3. Calculate heart rate
It is also important to calculate the maximum number of heart beats per minute that occur during exercise so that the heart is not overloaded during exercise. To calculate the beats that the heart must reach during the race, the following formula can be applied: 208 - (0.7 x age in years). For example, a 30-year-old would calculate: 208 - (0.7 x 30 years)=187, which is the number of beats per minute that the heart must reach while running.
To calculate the heartbeat you can also use a heart rate monitor, a heart monitor or use a watch with a heart rate band, for example.
4. Strengthen the musculature
When you are an overweight runner it is essential to do weight training, especially the leg muscles to prevent knee and ankle injuries, which are common in runners.
This way, you can do squats, sit-ups, planks and use the machines that work the hips and the muscles of the back of the leg, always with the indication of the gym teacher.
5. Running together
Usually, running in the company of a colleague, friend or teacher works as a stimulus making the person feel more and more capable of achieving their goals.
6. Set a goal
It is essential to define a distance, which should not exceed 5 km in the first month, and which can be progressively increased. For example, you can increase 1 km in each race week, if the trainer perceives that the person is well conditioned. By setting the goal, the person can better focus their concentration, finding ways to excel.
7. Breathe properly
When running, abdominal breathing should be used, using the diaphragm, inhaling for 3 steps and exhaling for 2 steps, as it allows alternate feet to be used during expiration, avoiding the risk of injury, in addition to having greater oxygen uptake.
Before you start running
When you are overweight and want to start running, it is essential to go to the doctor to do the necessary tests and to know if you are fit to run. In this way, you should:
- Evaluate the BMI,which is between 25 and 29 when the person is overweight. Learn how to calculate BMI;
- Evaluate the body fat rate, which varies with age and sex, but which generally should be less than 18% in men and less than 25% in women;
- Measure the waist circumference, which should be less than 80 cm for women and 90 cm for men;
- To do an ergospirometric test, which evaluates the level of physical fitness, the functioning of the heart and lungs;
- Get a blood test to check glucose, triglycerides and cholesterol, for example.
Only after going to the doctor can the coach prescribe a workout for the person to lose weight and run without taking risks.
What to eat before and after the race
When you are overweight, you should consult a nutritionist so that you can make a diet adapted to your needs. Correct nutrition is essential before and after running, as it is necessary to provide adequate energy to the needs, reduce muscle damage and promote physical recovery.
Also, drinking at least half a liter of water while running and wearing light, comfortable and appropriate shoes for your stride is essential.
