Typical Problems for Overweight Runners
When beginning a new fitness journey, overweight runners may encounter several frequent problems. While some are universal to all runners, some could be particularly troublesome for those who are overweight. Fortunately, you have a lot of options to deal with these problems when they come up.
Breathing difficulties
Your breathing becomes more rapid while you run in order to take in more oxygen, and your heart rate rises. The issue is that your body doesn’t get enough oxygen from these quick breaths since they are frequently rather short.
Paying attention to your breathing while you run is one approach to deal with this. To guarantee you’re getting enough oxygen into your body and to rid your body of CO2, try taking larger exhalations along with deeper belly breaths.
Another useful strategy is to breathe rhythmically. Breathe in sync with your steps, not in an attempt to take in as much air as possible with each breath. Take three breaths in, then two breaths out. You may increase your lung capacity and sustain deep breathing with the aid of this technique.
Take it easy and spend some time walking or jogging slowly if you are having trouble breathing. As you keep working out and gain strength and stamina, breathing should get easier. See your doctor if you discover that you are still having problems breathing or if they appear to be serious.
Joint and Foot Pain
Your feet and joints may be seriously strained while you run. Wearing appropriate shoes and maintaining adequate form and stride are crucial since every step you take puts pressure on your feet and joints.
descending on the midfoot as opposed to the toe or heel
heeding your body’s signals and taking a break if you experience pain
Attempting to move as lightly as possible
Make sure you are standing straight and tall; avoid slouching or bowing your head.
Most crucial, follow a jogging regimen that gradually increases your mileage. Consider adhering to a beginner-specific training regimen.
Don’t raise your mileage in a big or abrupt way. You may lessen the pressure on your feet and joints and lower your chance of injury by gradually increasing your pace and distance.
Shin splints, a condition where your lower legs hurt intensely, are another effect of jogging. Poor form, jogging on hard surfaces, running downhill, wearing the incorrect shoes, and pushing yourself too hard too quickly can all lead to shin splints.
The standard course of treatment consists of using ice packs and rest at home.4 The following advice, together with a review of your shoes and gate, may assist avoid shin splints in the future:
- Include weight exercise a few times a week.
- Gradually up the intensity of your running
- Before going for a run, make sure to warm up.
- Properly stretch.
Any runner may experience the symptoms of runner’s knee, but being overweight might exacerbate the condition. The kneecap region is the site of discomfort for this ailment. Sometimes you may feel as though your knee gives out if you put too much weight on it.
Ice and rest are the most popular treatments for runner’s knee. Following a workout regimen suitable for your level of fitness can also assist prevent discomfort. Make sure to progressively increase your strength and pace. If you begin to experience discomfort in your knees, take it easy and let your body to heal.
Make sure the pain is not an indication of a more serious ailment by consulting your physician.
Chafing
A frequent running injury that may be both inconvenient and excruciating is chafing. Chafing is inevitable when skin, perspiration, and rubbing garments come together, especially in areas where there may be creases in your skin or where body parts come into contact.
Particularly problematic locations might be the underarms and inner thighs5. Chafing can cause raw skin and rashes, which hurts as you run and afterwards.
When running, it’s crucial to wear appropriate gear to reduce chafing. Wearing clothes that drain perspiration from your body can ease pain and lessen the chance of developing raw, chafed skin.For example, the performance fabrics used to make the finest sports bras for runners are soft, elastic, and breathable. Running tights can also lessen the risk of rubbing rough in the inner thigh region as you run. Lubricants that prevent chafing, such Body Glide, may also be beneficial.
The picture of a runner is not singular. If you want to be a weightlifter, never think that it will be a hindrance. Running with proper form, using comfortable and injury-prevention gear, and adhering to a workout regimen suited for your current fitness level are all crucial.
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.