When it comes to losing weight and getting into a better shape, there is no exercise program that can help you more than running. In fact running can shed more weight than most other training programs. Not only that, it can also help you reduce the chances cardiovascular diseases and stress levels, boost your fitness level and overall physical and mental performance.
However, starting running for fat people can be tricky. In fact, most fat people shy away from running out of fear of injury or lack of confidence in one’s capabilities. However, you can overcome these major roadblocks by just taking these 2 steps:
1st step: Believe In Yourself
Beliefs determine our actions in life time. If we believe that something is possible, than it’ll mostly come to fruition. On the other side, having a limiting belief does the exact opposite; it prevents you from achieving what you believe to be out of reach. As a result, many fat people find it hard to start running as their beliefs guide their awareness and how they feel about the activity.
Therefore, shifting your beliefs to the right direction is of utmost importance. One way you could do this is by using visualization techniques. By visualizing your body as you want it to be, you compel your subconscious mind to conform your mental image to your body, thus it’ll start behaving the way you want. See, the subconscious can’t differ between reality and fantasy, so if you’re feeding it with the right images and suggestions, it will start acting accordingly.
2nd step: The Walk-Run-Walk method
The root cause of beginner running injuries is trying to do too much too soon at too quick of pace. That’s it. And this is the most common reason why so many beginners can even make it through the 2nd week of running. Therefore, if you want to avoid injury and setbacks from the get go, you need to start small and build the intensity up gradually. And the best way to do so is to follow the Walk-Run-Walk (W-R-W) method.
The W-R-W method is simple and straightforward. You basically alternate between intervals of short running and walking until you’re able to run straight for 30-minutes without much huffing and puffing. This method will not only help you to build your cardio power and stamina, it can also help you shed weight and most importantly: get you in the habit of exercising and overcoming your excuses.
Each session should take about twenty to thirty minutes, three times per week. this amount of training is enough to boost your fitness level, while staying in the injury-free zone. In addition, spacing your training days with a recovery day will give your body the time it needs to recover and rebuild itself for the upcoming workouts.
Beginner Running program may look like this
During this week, you don’t need to run at all. Just go for 4-5 30-minute walks around the neighborhood. This will get you off the couch and help build the habit of exercising.
Add 30-45 seconds of running interspersed with walking boots for one full minute. The walking will help you to recover from the running. Repeat the pattern 4-5 times.
Lengthen your running g more than one full minute. Keep the walking interval at one minute or less.
And as you get stronger and fitter, make sure to lengthen the running and shorten up the recovery until you’re able to run straight for 30-minutes with ease.
The rule of thumb is to take action on what you’ve just learned and adjust your approach accordingly. Speed of implementation is critical. So start running now and remember to stay within your fitness level.