How to Run When You Are Heavier

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      Blood pressure can be an issue for overweight runners.Creatas Images/Creatas/Getty Images

      Visit a medical professional. It is a good idea for anyone to seek medical advice before starting a new exercise program. Obesity, however, can potentially come with a host of heart and other problems. High blood pressure, heart arrhythmia, high cholesterol and others aren't necessarily reasons not to run, but precautions should always be used to ensure a safe exercise experience.

    • 2). Wear cool clothing and comfortable running shoes. People who are overweight have a higher risk of heat stroke. This can be prevented by wearing breathable fabrics and running in the mornings or evenings. Equally important is footwear. Because those dealing with obesity apply a significantly larger amount of stress to their knees, ankles and toes, shoes should be carefully selected. They should be exactly the right size, designed for running, and tied securely so they do not shift or slide on the foot.

    • 3). Bring a heart rate monitor and bottle of water. Any physician will probably recommend a heart monitor to any heavier person. Usually worn on the wrist, these devices provide constant updates on a persons current heart rate. This can prevent unsafe strain on the heart and cardiovascular system. The doctor will also always demand adequate water intake. Maintaining a safe heart rate while properly hydrating with a bottle of water will ensure safety and maximize results.

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      Walking is a good first step toward a running program.Stockbyte/Stockbyte/Getty Images

      Start a running program by walking. While a heavier person may be capable of running, doing so can put too much strain on the body and prevent the runner from completing his distance goals or burning sufficient calories. Moreover, suddenly added stress can be very dangerous, particularly to those not used to exercise. A few weeks of walking can build stamina and gives time for muscles to stretch out and become flexible enough to handle more intense running.

    • 5). Participate in social walking or running activities. Sticking to a running program can be difficult, especially when struggling with extra pounds. Running groups help provide support when it is most needed. Their stories and successes can motivate runners beyond discouragement or fear of failure and into a healthy and athletic lifestyle.

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