How To Start Jogging When You are Overweight

Are you overweight and looking for answers about how to start jogging?

You are not alone. Jogging is a great way to lose weight, build stamina, reduce stress, improve your heart health, and much more!

We have compiled all of the information about how to start jogging when you are overweight so that you will know what it takes to get started.

I Was Running Everyday for a Month, See What Happened to My Body by BRIGHT SIDE

Is It Bad To Run While Obese?

There is a common misconception that running while obese can be harmful. In reality, it’s not dangerous at all.

The only way it can be bad is if you do not follow a proper training schedule, or the intensity of your workout is too high for your current fitness level.

Before You Begin

Check With Your Doctor

Before starting, it is important to consult with your doctor so that there are no complications associated with jogging when you are overweight.

Be sure to discuss your training plans and goals together to come up with an alternative solution that’s right for you, for example morbidly obese running program.

Running Gear For Overweight

It is very important that before you start jogging, or even engaging in any other physical activity for that matter, you have the right footwear.

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If your shoes are not properly fitted and worn-in they can cause injuries to your feet as well as backside so it does pay off to invest some money on a good pair of running shoes.

Find a shoe that is comfortable and right for your running style.

Make sure the shoe fits well, with enough room in front of your longest toe to move freely as you flex your foot while running.

You should be able to wiggle all of your toes freely without having to scrunch up the rest of the shoe around them. You can find the right product with a long return period on Amazon.

Jogging Tips For Running When Overweight

Be Realistic

If you are overweight, likely, your endurance level isn’t great. That means that if you try to run too hard at the beginning of a workout or even for just five minutes,

chances are that you will feel extremely exhausted after just one minute!

You must make a jogging plan. Start with walking. Finish each session feeling energized rather than like quitting because you are exhausted.

For overweight people, it’s important to remember that you need time for your body to adjust.

Workouts are not a race and there is no prize at the end if you finish first! It takes time before our bodies become toned.

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Be patient with yourself and aim for little goals each day rather than trying too hard without achieving anything in the end.

Start Slowly

A great way to start jogging for obese by walking for about 30 minutes a day, five days a week.

Once you’re comfortable with that try increasing the number of miles on each jog until you can complete at least one full hour per session.

During this time it’s important not to push yourself too hard. Don’t go beyond the point where it makes you uncomfortable, as this will only make things more difficult for you in the long run.

Just take it easy and try to complete your exercise routine without feeling too tired at the end of it.

Focus On Low To Medium Intensity Runs For Jogging For Overweight

During this time, your body is burning more calories and building muscle with every step you take.

The higher the impact of each foot strike (i.e., running as opposed to jogging), the greater the number of calories burned per minute as well as the potential for additional weight loss. 

For example, a 155-pound person will burn about 480 calories per hour jogging at five miles per hour. The same individual will burn 600 calories running at eight mph.

Running Plan According To BMI (Body Mass Index) 

BMI is a measure of body fat based on your weight to your height.

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If you want to start jogging but don’t know-how, the first thing you should do is calculate your BMI and make a running plan according to it.

The following guidelines will help:

  • If you have a high BMI, jog every other day – on the off days, do some low-impact exercises such as walking or biking.
  • If you have a medium BMI, jog three times a week – on your other days, go for an easy walk around the neighborhood.
  • If you have a normal healthy weight and want to start jogging regularly, make it part of your daily routine (ideally 30-60 minutes, five days a week).

If you are not sure of your BMI or just want to be on the safe side, start with walking. After that time has passed and if it seems easy for you, gradually increase the amount of jogging while reducing walking until after several weeks you can jog without stopping.


How to start jogging when you are overweight is a very popular question.

It is not very difficult however, it might be a little more challenging than when you are in good shape.

You have to consider the time of your training sessions and stay on track with your exercise routine for best results.

If this sounds like something that will work out well for you, then go ahead and start jogging today.

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