Sunday, October 28, 2012

Starting A Running Program When Overweight


You always had a goal to run a race one day but you did not know where to start. I have the program for you because it starts you out slowly, very slowly. My client asked for this program for a friend. She needed a running routine for an obese runner. Also if you are trying to start jogging at 40, 50 or 60, you should give this program a try. However, if your knees are not in the best of shape, run on a treadmill instead of running on pavement. Look for a nice cushioned running track that would be great place to start also. It may help you from being injured or developing a lot of musculoskeletal problems; however, you will need a good pair of running shoes and a stop watch. You do this program 4 days a week and rest or do weight training between your run days.

Week 1 - Week 30
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Starting A Running Program When Overweight 

Level 1

Week 1  

Walk 20 minutes      Run 30 seconds/Walk 30 seconds (4 times)     Walk 6 minutes
Cool-down walk for 2 minutes and then stretch

Week 2
Walk 18 minutes     Run 30 seconds/walk 30 seconds (6 times)    Walk 6 minutes
Cool-down walk for 2 minutes and then stretch

Week 3
Walk 16 minutes   Run 30 seconds/walk 30 seconds (8 times)   Walk 6 minutes
Cool-down walk for 2 minutes and then stretch

Week 4
Walk 14 minutes   Run 30 seconds/walk 30 seconds (10 times)   Walk 6 minutes
Cool-down walk for 2 minutes and then stretch


Stretches for Runners





This will get you started and I will update and give you level 2 in four weeks.  Let me know how it is working for you. It's slow but it will help you from developing a lot of aches and pains. Remember to do your run workouts 4 days a week and you can increase or decrease the pace of this program to fit your needs. 

15 comments:

  1. I love that you're sharing this. I have a few friends who started running this year, and needed to start slowly as you described.

    Thanks for sharing this at Motivation Monday!

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  2. I have just finished phase one and I have dropped 7 pounds already. I'm moving on to phase 2 this coming week. Thanks

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  3. Thanks for posting this. I have always felt I couldn't run, but this seems very reasonable.

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  4. i.m just returning to running and older man--very hard to get motivated to begin

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  5. Ran Disney Marathon year I turned 50 - now want to run it again in 2014 year I turn 66 - thanks for the training schedule - I'm at 3 miles a day - cross training every other day - biking today

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    1. I hope this helps you into restarting your running program.

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    2. I have never run a marathon and did not know where to start. I have been researching and found this schedule to be feasible for me. I am excited about this, because this is one idea on my bucket list that I want to conitnue yearly, once I start. When phase two comes out, how do I access theinformation? Do i bring up your website or will it be sent via email?
      Thank you...Sonya Peele

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    3. I have phase two posed. click the link above the shoes. You can search for running and I have 4 phases poste posted already

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    4. Sonya thanks and I will be posting phase 5 soon. I hope you understood my message above. Im using my cell to speak th to speak the message

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  6. Thank you for doing this! I would like to start right away but I'm not sure what kind of running shoes to get. Do you recommend any one brand over another?

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    1. I like New Balance but your foot might prefer another brand. If you have a neighborhood athletic store, you might want to start there. Smaller fitness shoe stores might give you more individual attention. However, make sure you buy the cheapest shoe that feels the best to you

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  7. Where is the link for phase 2? I can't seem to find the other phases of this program. Is it posted on another site? Help!

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  8. DEFF going to start this the new year!

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  9. I am sharing this because I know some folks who do not know where to even start. Looks like a doable program.

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