Jogging when overweight always causes a lot of question marks and discussions. Is that even healthy? Can you jog if you are overweight or will it damage your joints? How can you beginif you want to do it and what does a suitable one look like? Training plan out of?
In this post you will find out:
Can you jog if you are overweight?
It is often said that people who are overweight are not allowed to jog. It is bad for your joints and therefore too dangerous if you are a heavier person.
The bad news is: there is a kernel of truth in this statement.
The good news is: this doesn’t mean that jogging when you’re overweight is automatically dangerous or should be avoided at all, but rather that you need a slightly different approach to starting your running training than people with a normal weight BMI.
With specific modifications for you as an overweight person, you can reduce your risk of running injuries and benefit from the positive effects of running.
The risks in detail
Being overweight or obese can affect the running mechanics of those affected, which is noticeable, for example, in increased pressure on the soles of the feet in overweight runners.
From a biomechanical perspective, an increase in pressure on the soles of the feet can lead to an increase in pressure on the joints of the lower limbs. This in turn can potentially lead to knee pain, injuries to the lower legs and feet, and back pain.
One of the most important factors contributing to the occurrence of injuries is the force exerted on the joints of the lower limbs – this is higher in people with higher body weight than in lighter runners.
In fact, overweight runners suffer more running injuries to the lower extremities (especially feet, calves, shins, etc.) than people with a “normal” BMI. There are various hypotheses as to why this is so:
- The increased force on the lower limbs.
- Slower running pace, resulting in higher ground contact time and lower cadence.
- Increased tendency to inflammation and arthritis.
Should you run 10, 20 or 30kg overweight?
In principle, you can start jogging even if you are 10, 20 or 30kg overweight. As stated above, you just need special strategies and more time to get your body used to this stress.
Before starting running training, every person should do a health check-up and undergo a medical examination in order to be aware of possible restrictions in advance.
It may also be necessary to ease your way into the rigors of running, for example starting with walking and alternative, lower-impact cardio (such as aqua jogging, walking, cycling, rowing) and then gradually increasing the pace until you have your first Completed minutes of running.
The higher your body weight, the greater the risk of running injuries.
But at the same time, we also have to think about the positive effects of running and that jogging can help to improve health, increase quality of life and – if desired – lose weight.
So it’s about weighing up the risks and benefits for yourself.
Start jogging if you’re overweight – here’s how to do it correctly (incl. plan)
If you want to start jogging, there are some basic principles that apply and work for all aspiring runners. These include, for example, gradually increasing the load, taking rest days, training frequency and the orientation to run in a relaxed and relaxed manner at the beginning.
As a beginner runner who is overweight, there are a few things you should do differently to reduce your personal risk.
- Give yourself more time for the first five kilometers in a row. In the first few weeks you should not jog more than three kilometers per session.
- If you have been very inactive, start with walking and then increase your walking speed before attempting a jogging training plan. Plan a few weeks or even months of preparation time here.
- Pay attention to your step frequency right from the start and consciously increase it minimally. Rely on small and many steps per minute. Most beginner runners take steps that are too big, which increases the force even more.
- Wear well-cushioned shoes that give you the right amount of support. Minimalist shoes, zero drop and co. are not suitable for heavy runners. Models with maximum cushioning may even be the best choice for you.
- Do alternative cardio such as walking, rowing, cycling, swimming, etc. to support your cardiovascular system and limit the running time at the beginning.
- Additionally, integrate strength training to increase the resilience of your ligamentous structures, tendons and joints.
- If necessary, incorporate “bonus weeks” into your training plan. If you feel like a week of training is still challenging you, simply repeat it 1-3 more times until you move on to the next week of your training plan.
Training plan for jogging with overweight for beginners
If you want to start jogging if you are overweight, I also have a suitable training plan. With my easy running training plan for 0 to 5km you can get started and now even receive an additional version that accompanies you over 15 weeks.
These three additional weeks give you the chance to get used to the increasing strain even better and to take more care of your body.
You get both the 12-week and 15-week plans. The same applies to this plan: you can expand and extend it as desired according to your own needs and repeat training weeks as often as is necessary for you.
For the best running experience, I also recommend the Starter strength training plan. This way you can ensure that you optimally prepare your joints, tendons and ligaments for the increasing load and become resilient and strong!
Conclusion
Jogging when you are overweight offers a slightly increased risk of injury and therefore requires you to start slower and more consciously than when you are at “normal weight”. It’s always about individually weighing up the risks and benefits of running training and then planning your start to running accordingly.
With the tips in this post and the training plan, you can start jogging after a medical check-up!
Sources:
A Review of Running Mechanics in Obese or Overweight IndividualsPiri et. al, 2023
Knee Injuries in Normal-Weight, Overweight, and Obese Runners: Does Body Mass Index Matter?
Considerations for Initiating and Progressing Running Programs in Obese Individuals
