{"id":1573,"date":"2023-08-14T12:44:44","date_gmt":"2023-08-14T12:44:44","guid":{"rendered":"https:\/\/blog.joggo.run\/?p=1573"},"modified":"2024-08-21T14:22:28","modified_gmt":"2024-08-21T14:22:28","slug":"get-back-into-running-after-weight-gain","status":"publish","type":"post","link":"https:\/\/joggo.run\/blog\/get-back-into-running-after-weight-gain\/","title":{"rendered":"10 Safe Tips on How to Get Back Into Running After Gaining Weight"},"content":{"rendered":"\n<p>Has it been a while since your last run? Maybe an injury sidelined you, life got in the way, and pounds started to pile up? Regardless of the reason, you&#8217;re probably looking to learn how to get back into <a href=\"https:\/\/joggo.run\/blog\/how-can-overweight-people-start-running\/\" data-type=\"link\" data-id=\"https:\/\/joggo.run\/blog\/how-can-overweight-people-start-running\/\" target=\"_blank\" rel=\"noreferrer noopener\">running when you are overweight or out of shape<\/a>, and we&#8217;re here to help.\u00a0<\/p>\n\n\n\n<p>We\u2019ll discuss how to manage expectations before you get back into your running and look into tips for injury prevention, motivation, nutrition, and more. Let\u2019s dive in!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"in-this-article\"><\/span>In This Article<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_56_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >In This Article:<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/joggo.run\/blog\/get-back-into-running-after-weight-gain\/#in-this-article\" title=\"In This Article\">In This Article<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/joggo.run\/blog\/get-back-into-running-after-weight-gain\/#manage-expectations\" title=\"Manage Expectations&nbsp;\">Manage Expectations&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/joggo.run\/blog\/get-back-into-running-after-weight-gain\/#reflect-before-returning-to-running\" title=\"Reflect Before Returning to Running&nbsp;\">Reflect Before Returning to Running&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/joggo.run\/blog\/get-back-into-running-after-weight-gain\/#tips-to-get-back-into-running-after-weight-gain\" title=\"Tips to Get Back Into Running After Weight Gain\">Tips to Get Back Into Running After Weight Gain<\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/joggo.run\/blog\/get-back-into-running-after-weight-gain\/#1-build-a-habit\" title=\"1. Build a habit\">1. Build a habit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/joggo.run\/blog\/get-back-into-running-after-weight-gain\/#2-set-attainable-goals\" title=\"2. Set attainable goals\">2. Set attainable goals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/joggo.run\/blog\/get-back-into-running-after-weight-gain\/#3-stay-motivated\" title=\"3. Stay motivated\">3. Stay motivated<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/joggo.run\/blog\/get-back-into-running-after-weight-gain\/#4-eat-balanced-meals\" title=\"4. Eat balanced meals&nbsp;\">4. Eat balanced meals&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/joggo.run\/blog\/get-back-into-running-after-weight-gain\/#5-follow-a-training-plan\" title=\"5. Follow a training plan\">5. Follow a training plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/joggo.run\/blog\/get-back-into-running-after-weight-gain\/#6-avoid-injuries\" title=\"6. Avoid injuries\">6. Avoid injuries<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/joggo.run\/blog\/get-back-into-running-after-weight-gain\/#7-cross-train-and-build-strength\" title=\"7. Cross-train and build strength\">7. Cross-train and build strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/joggo.run\/blog\/get-back-into-running-after-weight-gain\/#8-have-enough-rest\" title=\"8. Have enough rest\">8. Have enough rest<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/joggo.run\/blog\/get-back-into-running-after-weight-gain\/#9-train-for-a-race\" title=\"9. Train for a race\">9. Train for a race<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/joggo.run\/blog\/get-back-into-running-after-weight-gain\/#10-get-accountability-buddies\" title=\"10. Get accountability buddies\">10. Get accountability buddies<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/joggo.run\/blog\/get-back-into-running-after-weight-gain\/#how-quickly-can-you-get-back-to-running\" title=\"How Quickly Can You Get Back to Running?\">How Quickly Can You Get Back to Running?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/joggo.run\/blog\/get-back-into-running-after-weight-gain\/#faq\" title=\"FAQ&nbsp;\">FAQ&nbsp;<\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/joggo.run\/blog\/get-back-into-running-after-weight-gain\/#is-it-harder-to-run-after-gaining-weight\" title=\"Is it harder to run after gaining weight?\">Is it harder to run after gaining weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/joggo.run\/blog\/get-back-into-running-after-weight-gain\/#how-do-i-get-back-into-running-shape\" title=\"How do I get back into running shape?\">How do I get back into running shape?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/joggo.run\/blog\/get-back-into-running-after-weight-gain\/#takeaways\" title=\"Takeaways\">Takeaways<\/a><\/li><\/ul><\/nav><\/div>\n\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"manage-expectations\"><\/span>Manage Expectations&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Running can be challenging, as it puts stress on your body. Pushing yourself too much too soon can increase your risk of a runner\u2019s knee, runner\u2019s ankle, and other injuries. Then there\u2019s the risk of losing motivation, too.<\/p>\n\n\n\n<p>But managing your expectations and setting inspiring yet attainable goals can go a long way. <a rel=\"noreferrer noopener\" href=\"https:\/\/joggo.run\/blog\/how-to-burn-fat-running\/\" target=\"_blank\">You can run to lose weight<\/a>, to get fit, to <a href=\"https:\/\/joggo.run\/blog\/effecto-app-review-how-running-decreases-anxiety-and-improves-sleep-quality\/\" data-type=\"link\" data-id=\"https:\/\/joggo.run\/blog\/effecto-app-review-how-running-decreases-anxiety-and-improves-sleep-quality\/\" target=\"_blank\" rel=\"noreferrer noopener\">improve your mental health and relieve stress<\/a>, or simply because it\u2019s fun.&nbsp;<\/p>\n\n\n\n<p>Once you figure out why you want to run, think about your goals and start following a plan. That will make it easier to get back into running and can do wonders for your motivation.<\/p>\n\n\n\n<p>Stopping running changes your body by decreasing your blood volume and your <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3438148\/\" target=\"_blank\" rel=\"noreferrer noopener\">lactate threshold<\/a>. Your muscle conditioning also falls, weakening your musculoskeletal system. If you\u2019ve been running for years before stopping, going back to it will be easier than if running was never a habit for you.<\/p>\n\n\n\n<p>Whether you want to know how to start running when overweight or how to start running when out of shape, the next tips should have you covered.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"reflect-before-returning-to-running\"><\/span>Reflect Before Returning to Running&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Before restarting your running journey, reflect on why you stopped. Analyzing your behavior and getting to know yourself better will help you set new goals and keep your motivation.<\/p>\n\n\n\n<p>For instance, if it was bad weather that disrupted your running routine, consider getting a treadmill. If it was a lack of motivation \u2013 think about joining a sports group or using a running app to keep you accountable.&nbsp;<\/p>\n\n\n\n<p>And remember that whether it was long winter months or lockdown and pandemic that led to weight gain \u2013 you\u2019re not alone. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3428710\/\" target=\"_blank\" rel=\"noreferrer noopener\">Stress is linked to obesity<\/a>, as our bodies store more fat during hardships, and we are more likely to opt for unhealthy food when stressed.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"tips-to-get-back-into-running-after-weight-gain\"><\/span>Tips to Get Back Into Running After Weight Gain<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Knowing how to start running again the right way is all about being practical and taking it slow. One run at a time will get you there. No feats of exertion are necessary.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1-build-a-habit\"><\/span>1. Build a habit<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Plan your runs, and show up every day, even if you run only for a short while. That\u2019s how you build a running habit \u2013 through showing up. In the beginning, showing up for your runs is far more important than running a lot or running hard.<\/p>\n\n\n\n<p>Important: Don\u2019t get ahead of yourself. Getting back into running shape should be a gradual process so you avoid injury and <a href=\"https:\/\/joggo.run\/blog\/effecto-app-review-how-running-decreases-anxiety-and-improves-sleep-quality\/\" data-type=\"link\" data-id=\"https:\/\/joggo.run\/blog\/effecto-app-review-how-running-decreases-anxiety-and-improves-sleep-quality\/\" target=\"_blank\" rel=\"noreferrer noopener\">maintain motivation<\/a>.&nbsp;<\/p>\n\n\n\n<p>You also want to avoid comparing yourself to others. For some people, running is easier than for others. And so is returning to running after inactivity \u2013 back to those body changes we\u2019ve been mentioning.<\/p>\n\n\n\n<p>The thing to remember is that you\u2019re not running a race and are not in a competition. The only comparison you should make is between your running self and your lazy self. You\u2019re running again, so that means you\u2019re making progress.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1024\" height=\"649\" src=\"https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/stepping-on-scale.jpg\" alt=\"checking weight on a scale when getting back into running\" class=\"wp-image-3382\" srcset=\"https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/stepping-on-scale.jpg 1024w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/stepping-on-scale-300x190.jpg 300w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/stepping-on-scale-768x487.jpg 768w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/stepping-on-scale-400x254.jpg 400w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/stepping-on-scale-600x380.jpg 600w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/stepping-on-scale-450x285.jpg 450w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/stepping-on-scale-694x440.jpg 694w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/stepping-on-scale-100x63.jpg 100w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/stepping-on-scale-570x361.jpg 570w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/stepping-on-scale-200x127.jpg 200w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/stepping-on-scale-473x300.jpg 473w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/stepping-on-scale-316x200.jpg 316w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2-set-attainable-goals\"><\/span>2. Set attainable goals<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>It may take you a while to run as much as you used to. And that\u2019s perfectly okay. Your running goals should be in tune with your fitness level, time, and energy you can invest in your runs. And they should be honest.<\/p>\n\n\n\n<p>Limit your mileage, focus on form, and build a base. You want to run enough to want to keep on running more without feeling sore or increasing the <a href=\"https:\/\/joggo.run\/blog\/injury-prevention-for-running-enthusiasts\/\" target=\"_blank\" rel=\"noreferrer noopener\">risk of injury<\/a>.<\/p>\n\n\n\n<p>Tip: Make your running goals specific, measurable, and easy to track. Write them down in a runner\u2019s diary or log them using an app.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3-stay-motivated\"><\/span>3. <a href=\"https:\/\/joggo.run\/blog\/how-to-reward-and-motivate-yourself-during-your-weight-loss-journey\/\" data-type=\"link\" data-id=\"https:\/\/joggo.run\/blog\/how-to-reward-and-motivate-yourself-during-your-weight-loss-journey\/\" target=\"_blank\" rel=\"noreferrer noopener\">Stay motivated<\/a><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>What does PR mean in the gym if not a new reason to celebrate? A personal record is motivating and empowering, and you want to track your runs to see where you stand.<\/p>\n\n\n\n<p>But remember that personal records are not the end goal of training. Treat them as milestones and challenges that can inspire you to <a href=\"https:\/\/joggo.run\/blog\/running-movies\/\" data-type=\"link\" data-id=\"https:\/\/joggo.run\/blog\/running-movies\/\" target=\"_blank\" rel=\"noreferrer noopener\">stay motivated<\/a>.<\/p>\n\n\n\n<p>Other ways to stay motivated include being part of a running community, logging your runs, and sharing your progress. Don\u2019t forget about rewarding yourself for putting in your runs.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/healthy-food-for-runners-to-lose-weight-effectively.jpg\" alt=\"a selection of healthy foods for runners such as carrots, broccoli, salmon, berries, oranges, asparagus, lemon, avocado\" class=\"wp-image-3378\" srcset=\"https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/healthy-food-for-runners-to-lose-weight-effectively.jpg 1024w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/healthy-food-for-runners-to-lose-weight-effectively-300x169.jpg 300w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/healthy-food-for-runners-to-lose-weight-effectively-768x432.jpg 768w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/healthy-food-for-runners-to-lose-weight-effectively-400x225.jpg 400w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/healthy-food-for-runners-to-lose-weight-effectively-600x338.jpg 600w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/healthy-food-for-runners-to-lose-weight-effectively-470x264.jpg 470w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/healthy-food-for-runners-to-lose-weight-effectively-770x433.jpg 770w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/healthy-food-for-runners-to-lose-weight-effectively-100x56.jpg 100w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/healthy-food-for-runners-to-lose-weight-effectively-570x321.jpg 570w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/healthy-food-for-runners-to-lose-weight-effectively-200x113.jpg 200w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/healthy-food-for-runners-to-lose-weight-effectively-533x300.jpg 533w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/healthy-food-for-runners-to-lose-weight-effectively-343x193.jpg 343w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4-eat-balanced-meals\"><\/span>4. Eat balanced meals&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>No matter how strong your running routine is, you can\u2019t outrun a bad diet. <a href=\"https:\/\/joggo.run\/blog\/runners-diet-for-weight-loss-and-endurance\/\" target=\"_blank\" rel=\"noreferrer noopener\">A balanced diet<\/a> is essential for your overall health, contributing to your running performance and weight loss success.&nbsp;<\/p>\n\n\n\n<p>Well-balanced meals, including complex carbohydrates, vegetables, and lean protein, can help to <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16526835\/\" target=\"_blank\" rel=\"noreferrer noopener\">burn fat and preserve muscle mass<\/a> during weight loss. Additionally, it provides necessary nutrients, regulates appetite, and promotes the feeling of satiety for longer.&nbsp;<\/p>\n\n\n\n<p>So if you\u2019re wondering how to get back in running shape faster, focus on improving your eating habits.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5-follow-a-training-plan\"><\/span>5. Follow a training plan<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>A <a href=\"https:\/\/joggo.run\/blog\/beginner-running-plan\/\" data-type=\"link\" data-id=\"https:\/\/joggo.run\/blog\/beginner-running-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\">training plan<\/a> can help you bounce back after a break easier. It provides a clear structure to follow, ensuring you stay motivated.\u00a0<\/p>\n\n\n\n<p>If you\u2019re getting back to running after a long break, reassess your fitness level first. Decide how many days a week you can commit to regular exercise and create your schedule around it.&nbsp;<\/p>\n\n\n\n<p>Your goals can also help you choose a training program. For instance, if losing weight is your primary goal, then opt for a <a href=\"https:\/\/joggo.run\/blog\/how-to-start-running-for-weight-loss\/\" target=\"_blank\" rel=\"noreferrer noopener\">weight loss plan<\/a> for runners.<\/p>\n\n\n\n<p>It\u2019s important to ease into your new routine to prevent injuries. Begin with brisk walking and slowly increase your distance and pace. Aim to train 3\u20134 days a week for safe progress.<\/p>\n\n\n\n<p>Apps like <a href=\"https:\/\/joggo.run\/en-US\/home?jg=193\">Joggo<\/a> can help you craft a running plan around your goals, lifestyle, and current fitness level.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/running-to-lose-weight-safely.jpg\" alt=\"runner who is careful about avoiding injuries\" class=\"wp-image-3380\" srcset=\"https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/running-to-lose-weight-safely.jpg 1024w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/running-to-lose-weight-safely-300x200.jpg 300w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/running-to-lose-weight-safely-768x512.jpg 768w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/running-to-lose-weight-safely-400x267.jpg 400w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/running-to-lose-weight-safely-600x400.jpg 600w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/running-to-lose-weight-safely-427x285.jpg 427w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/running-to-lose-weight-safely-660x440.jpg 660w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/running-to-lose-weight-safely-100x67.jpg 100w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/running-to-lose-weight-safely-570x380.jpg 570w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/running-to-lose-weight-safely-200x133.jpg 200w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/running-to-lose-weight-safely-360x240.jpg 360w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/running-to-lose-weight-safely-450x300.jpg 450w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6-avoid-injuries\"><\/span>6. Avoid injuries<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>For those heavily overweight, running longer distances might not be safe. Extra weight can cause breathing problems and put a strain on joints and muscles. That\u2019s why <a href=\"https:\/\/joggo.run\/blog\/how-can-overweight-people-start-running\/\" data-type=\"link\" data-id=\"https:\/\/joggo.run\/blog\/how-can-overweight-people-start-running\/\" target=\"_blank\" rel=\"noreferrer noopener\">losing some weight before starting to run<\/a> is often recommended.\u00a0<\/p>\n\n\n\n<p>Maintaining <a href=\"https:\/\/joggo.run\/blog\/running-form-8-tips-on-how-to-run-properly\/\" target=\"_blank\" rel=\"noreferrer noopener\">good form<\/a> and not doing too much too fast can help you reduce the risk of <a href=\"https:\/\/joggo.run\/blog\/injury-recovery-for-novice-runners\/\" target=\"_blank\" rel=\"noreferrer noopener\">injuries<\/a>. It\u2019s also important to wear the <a href=\"https:\/\/joggo.run\/blog\/how-to-choose-running-shoes\/\" target=\"_blank\" rel=\"noreferrer noopener\">right running shoes<\/a> for you.<\/p>\n\n\n\n<p>Know your pronation type and get extra cushioning if your BMI is high. But avoid super soft soles as they may <a href=\"https:\/\/www.nature.com\/articles\/s41598-018-35980-6\" target=\"_blank\" rel=\"noreferrer noopener\">increase leg stiffness<\/a>.<\/p>\n\n\n\n<p>Important: If you\u2019re out of shape, running 20\u201330 minutes is more than enough at first. <a href=\"https:\/\/joggo.run\/blog\/9-keys-to-run-longer-than-you-thought-possible\/\" target=\"_blank\" rel=\"noreferrer noopener\">Long runs<\/a> may put too much stress on your body than it\u2019s prepared to handle.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7-cross-train-and-build-strength\"><\/span>7. Cross-train and build strength<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>If you\u2019re wondering how to get back in running shape faster \u2013 cross-train with some strength and resistance exercises.&nbsp;<\/p>\n\n\n\n<p>Resistance exercises can <a href=\"https:\/\/journals.sagepub.com\/doi\/10.1177\/1941738119877180\" target=\"_blank\" rel=\"noreferrer noopener\">help you recover and prevent injury<\/a>. If an injury has been sidelining you, running gently coupled with progressive resistance training are your friends.<\/p>\n\n\n\n<p>Strength training is also important because it helps you work underdeveloped muscles and balance muscle groups. A runner with balanced muscle groups has better balance, more flexibility, and is less prone to injury.<\/p>\n\n\n\n<p>Consider <a href=\"https:\/\/joggo.run\/blog\/your-guide-to-cross-training-how-it-benefits-you-as-a-runner\/\" target=\"_blank\" rel=\"noreferrer noopener\">cross-training<\/a>, too, including swimming, cycling, or yoga. Cross-training on days when you don\u2019t run <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24445548\/\" target=\"_blank\" rel=\"noreferrer noopener\">helps you build strength and endurance without straining your joints<\/a>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/runner-fast-asleep.jpg\" alt=\"runner sleeping in bed\" class=\"wp-image-3384\" srcset=\"https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/runner-fast-asleep.jpg 1024w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/runner-fast-asleep-300x200.jpg 300w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/runner-fast-asleep-768x512.jpg 768w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/runner-fast-asleep-400x267.jpg 400w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/runner-fast-asleep-600x400.jpg 600w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/runner-fast-asleep-427x285.jpg 427w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/runner-fast-asleep-660x440.jpg 660w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/runner-fast-asleep-100x67.jpg 100w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/runner-fast-asleep-570x380.jpg 570w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/runner-fast-asleep-200x133.jpg 200w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/runner-fast-asleep-360x240.jpg 360w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/runner-fast-asleep-450x300.jpg 450w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8-have-enough-rest\"><\/span>8. Have enough rest<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Rest days are as important as runs, so don\u2019t forget about them. You become a better runner if you give yourself the time to rest after demanding runs.<\/p>\n\n\n\n<p>A good running plan has rest days built into it, but you should also listen to your body. If your body tells you that you need an extra day of rest, don\u2019t feel guilty about not running. As you get back into shape, your body will grow stronger and be able to recover more quickly.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9-train-for-a-race\"><\/span>9. Train for a race<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>If you\u2019re currently overweight, running a race can seem impossible. Don\u2019t let this discourage you.&nbsp;<\/p>\n\n\n\n<p>While you do need to be in good form to run a half-marathon or marathon, <a href=\"https:\/\/joggo.run\/blog\/how-long-is-5k\/\" data-type=\"link\" data-id=\"https:\/\/joggo.run\/blog\/how-long-is-5k\/\" target=\"_blank\" rel=\"noreferrer noopener\">training for shorter distances, like 5K<\/a>, can be very motivating. You can focus on a set goal and deadline, making you less likely to skip workouts.\u00a0<\/p>\n\n\n\n<p>Another advantage of joining a race is community. You can connect with other runners online or through an app to help you train or join a running group for company and support.&nbsp;<\/p>\n\n\n\n<p><strong>Tip<\/strong>: Run local races first, as these don\u2019t come with the stress of long-distance travel. Reserve your place in advance if needed.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/joggo.run\/blog\/app\/uploads\/2021\/12\/How-to-Get-Back-Into-Running-When-You-Are-Overweight-or-Out-of-Shape.jpg\" alt=\"two runners getting back into running\" class=\"wp-image-1575\" srcset=\"https:\/\/joggo.run\/blog\/app\/uploads\/2021\/12\/How-to-Get-Back-Into-Running-When-You-Are-Overweight-or-Out-of-Shape.jpg 1024w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/12\/How-to-Get-Back-Into-Running-When-You-Are-Overweight-or-Out-of-Shape-300x200.jpg 300w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/12\/How-to-Get-Back-Into-Running-When-You-Are-Overweight-or-Out-of-Shape-768x512.jpg 768w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/12\/How-to-Get-Back-Into-Running-When-You-Are-Overweight-or-Out-of-Shape-400x267.jpg 400w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/12\/How-to-Get-Back-Into-Running-When-You-Are-Overweight-or-Out-of-Shape-600x400.jpg 600w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/12\/How-to-Get-Back-Into-Running-When-You-Are-Overweight-or-Out-of-Shape-427x285.jpg 427w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/12\/How-to-Get-Back-Into-Running-When-You-Are-Overweight-or-Out-of-Shape-660x440.jpg 660w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/12\/How-to-Get-Back-Into-Running-When-You-Are-Overweight-or-Out-of-Shape-100x67.jpg 100w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/12\/How-to-Get-Back-Into-Running-When-You-Are-Overweight-or-Out-of-Shape-570x380.jpg 570w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/12\/How-to-Get-Back-Into-Running-When-You-Are-Overweight-or-Out-of-Shape-200x133.jpg 200w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/12\/How-to-Get-Back-Into-Running-When-You-Are-Overweight-or-Out-of-Shape-360x240.jpg 360w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/12\/How-to-Get-Back-Into-Running-When-You-Are-Overweight-or-Out-of-Shape-450x300.jpg 450w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10-get-accountability-buddies\"><\/span>10. Get accountability buddies<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>If you\u2019re seriously out of shape, running again can seem like a challenge. But having accountability buddies makes it easier.&nbsp;<\/p>\n\n\n\n<p>Joining a running group can give you a sense of community and belonging, making each run more enjoyable.&nbsp;<\/p>\n\n\n\n<p>Local park runs are another great option, offering a welcoming atmosphere for runners of all levels. Plus, you\u2019ll get to enjoy daylight and fresh air \u2013 a real mood booster!<\/p>\n\n\n\n<p>If you\u2019re not ready to join a running group, invite a friend or family member for a run. Introducing a friendly competition by regularly getting active can enhance your bond and ensure you commit to your schedule.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"how-quickly-can-you-get-back-to-running\"><\/span>How Quickly Can You Get Back to Running?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If an injury has been sidelining you, it is best to allow your body to recover completely before getting back into running. Unless you have a doctor\u2019s approval, wait until you are completely pain-free.&nbsp;<\/p>\n\n\n\n<p>If it\u2019s a question of carrying extra pounds and being out of shape, it may take a few months. You might have <a href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-get-in-shape-running\/\" target=\"_blank\" rel=\"noreferrer noopener\">to get in shape first<\/a> to make a gradual return and protect your joints and bones from extra pressure.&nbsp;<\/p>\n\n\n\n<p>A safe approach is to start with short walk\/run sessions of up to 20 minutes 3\u20134 days a week for 2\u20133 weeks. You can then gradually increase the run time by 2\u20138 weeks before doing full runs. In total, it can take you anywhere from 4\u201311 weeks to feel like you\u2019re a consistent runner again.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"faq\"><\/span>FAQ&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"is-it-harder-to-run-after-gaining-weight\"><\/span>Is it harder to run after gaining weight?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Running can be more challenging after you gain weight. The extra weight increases the load your body must carry, requiring more effort from your muscles and cardiovascular system.&nbsp;<\/p>\n\n\n\n<p>This can make running feel more strenuous, and you may notice a decrease in your speed or endurance. But don&#8217;t be discouraged.<\/p>\n\n\n\n<p>The body adapts remarkably well to increased stress, and with consistent training, you&#8217;ll likely see improvement over time. Remember, it&#8217;s not just about speed or distance but also about overall health and enjoyment.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"how-do-i-get-back-into-running-shape\"><\/span>How do I get back into running shape?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Getting back into running shape after you&#8217;ve stopped running can seem daunting. However, with a solid plan, you might be able to get there in as little as several weeks.&nbsp;<\/p>\n\n\n\n<p>You can start your routine with walking and gradually increase it to short, slow runs until you feel ready to run longer distances. Consistency is key to improving your performance and regaining your previous running form.&nbsp;<\/p>\n\n\n\n<p>Remember, it may take time to achieve your running form. The best way to get back into running is by staying patient with yourself and enjoying your journey back to fitness.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"takeaways\"><\/span>Takeaways<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Understanding how to start running if you are out of shape can ensure you progress safely and don&#8217;t quit after the first week. So, before you hit the pavement, keep these things in mind:&nbsp;<\/p>\n\n\n\n<ul>\n<li>Training consistently is more important than running a lot when it comes to getting back into shape.<\/li>\n\n\n\n<li>Resistance training, strength training, and cross-training can help you return to form on days when you don\u2019t run.<\/li>\n\n\n\n<li>Stay motivated by logging your runs, networking with other runners, rewarding yourself, and training for a race.<\/li>\n\n\n\n<li>Give your body at least a few weeks to run well again without the risk of injury.<\/li>\n\n\n\n<li>Value rest days as much as you value your running sessions \u2013 they\u2019re as important.<\/li>\n<\/ul>\n\n\n\n<p>Knowing how to get back into running ultimately boils down to starting small and having goals and a plan. And now, enjoy your run!<\/p>\n\n\n\n<p>Looking for some guidance while getting back into running? Trust the Joggo app to safely guide you to your goals. Take a quick quiz, and <a href=\"http:\/\/joggo.run\/en-US\/home?jg=193\" target=\"_blank\" rel=\"noreferrer noopener\">join Joggo<\/a> to discover:<\/p>\n\n\n\n<ul>\n<li>Running plan created around your goals, needs, and lifestyle<\/li>\n\n\n\n<li>Friendly and motivating audio guide<\/li>\n\n\n\n<li>Personalized meal plan with hundreds of recipes&nbsp;<\/li>\n\n\n\n<li>Advanced trackers to monitor your distance and pace&nbsp;<\/li>\n\n\n\n<li>Educational articles and smart tips and tricks<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><em>References:<\/em><\/h4>\n\n\n\n<ul>\n<li class=\"has-small-font-size\"><a href=\"https:\/\/sciendo.com\/article\/10.2478\/v10325-012-0008-6\">Dobrescu, T. and Zaharia, A.M., 2012. Study regarding the Implications of Obesity as Perceived by a High-School Age Group of Subjects.&nbsp;<em>Timisoara Physical Education and Rehabilitation Journal<\/em>,&nbsp;<em>5<\/em>(9), pp.51-57.<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><a href=\"https:\/\/link.springer.com\/article\/10.1186\/s13047-023-00620-4\">M\u00f8rk, M., Soberg, H.L., Hoksrud, A.F., Heide, M. and Groven, K.S., 2023. The struggle to stay physically active\u2014A qualitative study exploring experiences of individuals with persistent plantar fasciopathy.&nbsp;<em>Journal of Foot and Ankle Research<\/em>,&nbsp;<em>16<\/em>(1), p.20.<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0378512202003286\">Dubnov, G., Brzezinski, A. and Berry, E.M., 2003. Weight control and the management of obesity after menopause: the role of physical activity.&nbsp;<em>Maturitas<\/em>,&nbsp;<em>44<\/em>(2), pp.89-101.<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><a href=\"https:\/\/www.nature.com\/articles\/ijo2009127\">Mekary, R.A., Feskanich, D., Malspeis, S., Hu, F.B., Willett, W.C. and Field, A.E., 2009. Physical activity patterns and prevention of weight gain in premenopausal women.&nbsp;<em>International journal of obesity<\/em>,&nbsp;<em>33<\/em>(9), pp.1039-1047.<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><a href=\"https:\/\/neuropsychologynwindiana.com\/pdf\/weight_lifestyle_inventory_wali.pdf\">Wadden, T.A. and Foster, G.D., 2006. Weight and lifestyle inventory (WALI).&nbsp;<em>Obesity Research<\/em>,&nbsp;<em>14<\/em>, p.99S.<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><a href=\"https:\/\/www.nature.com\/articles\/0801089\">Timperio, A., Cameron-Smith, D., Burns, C., Salmon, J. and Crawford, D., 2000. Physical activity beliefs and behaviours among adults attempting weight control.&nbsp;<em>International journal of obesity<\/em>,&nbsp;<em>24<\/em>(1), pp.81-87.<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Has it been a while since your last run? Maybe an injury sidelined you, life got in the way, and&#8230;<\/p>\n","protected":false},"author":5,"featured_media":3385,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"13","inline_featured_image":false,"footnotes":""},"categories":[4,13],"acf":[],"_links":{"self":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/1573"}],"collection":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/comments?post=1573"}],"version-history":[{"count":28,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/1573\/revisions"}],"predecessor-version":[{"id":4526,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/1573\/revisions\/4526"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media\/3385"}],"wp:attachment":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media?parent=1573"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/categories?post=1573"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}