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McDowell Podiatry
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How to Start Running When You’re Overweight

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Starting to runCalifornia’s drought, one of the worst in the past century, is in its third year across the state. This severe climate cocktail can cause devastating problems for the ecosystem, including raging wildfires and water shortages. The same can be said about your health. If you’re going through an exercise dry spell, the excess weight you’re putting on could be causing severe health issues like diabetes. Running when you’re overweight isn’t easy, but it’s a step you can take to shed some fast pounds to save your health. Here’s how to get started:

First, buy good shoes—these will protect you against injuries like tendonitis, heel pain, fractures, and ankle problems. Your running shoes should accommodate your gait whenever your foot hits the pavement. If you have flat feet, choose footwear that has moderate support. You might even want to consider a corrective insert like a custom orthotic from the McDowell Podiatry Group. If you have high arches, you’ll want as much cushioning as possible.

A trip to the doctor isn’t just for the sick, it’s for the healthy too! Meet with a doctor to assess your health before you begin your running program. Your physician will check your blood pressure, heart rate, cholesterol, and give you a full physical exam to clear you for exercise. Like we said earlier, a visit to the foot doctor can provide you with information on what problems your feet may encounter and ways to prevent injuries.

Small actions can help you work up to bigger activity. Start by speed walking 20 minutes every day. Add an extra 5 minutes of walking time every few days. After you’ve worked up to an hour of walking, start incorporating some running into that routine. Walk for 2 minutes and jog for 3 seconds. Throughout a six- to eight-week program, play with those times until you’re able to run the entire hour. When you’ve finished that, pat yourself on the back. You’ve done it!

Running when you’re overweight is a big accomplishment. When you have any questions about how running affects your feet, don’t hesitate to call our office in Carmichael, CA, at (916) 961-3434. McDowell Podiatry Group serves the greater Sacramento area and can be found on Twitter and Pinterest.

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