Tag Archives: overweight running

How To Start Running When You Are Overweight

how to start running when your overweightI have never once in my life made fun of someone who was overweight.

I have always had a protective personality, especially toward people who are made fun, are categorized as weird, nerdy, whatever society chooses to call us.

Running has been my outlet and as I start this post on how to start running when you are overweight I remember the warriors out there who are trying.

There is a difference between you and those who sit back and laugh at you for what you do.

The bottom line is this.

We are all here for far too short of a time and wasting your precious energy and time worrying what other people think about you can sap the life out of you.

End it today!


How To Start

Start in small increments.

Continue reading

Overweight Running. How To Run Sexy With More

Overweight running is all about overcoming anything that will take you away from being consistent.

It is one thing to be an elite runner but it is a whole different ballgame to be overweight and struggling to get back into shape.

You should not be ashamed by this. People jump to conclusions and never consider the feelings of those striving to do something that is already hard for lighter runners.

Overweight runners are not lazy. I will never believe this. They just need help, whether in the form of a kind word or the incentives to see how big of a change can occur with consistent running.

I have been at this for over 20 years and running professionally for the past 4 years.

I find it extremely motivating to see someone out trying to lose excess weight. It is far more impressive to me than someone out running repeats miles at 4.45 a rep.

Yes, highly trained athletes have to work very hard to maintain their fitness level and achieve goals they have set for themselves. I have lived that day in an day out since I was 15 and it is hard. It isn’t as impressive. Sorry folks.

I have been on countless runs where I got a jolt of motivation simply by seeing a heavier person out trying. This is the most important thing.

Overweight running reminds me of highly motivated people doing something just as sexy as winning a gold medal…making an attempt.

This is the biggest first step anyone can make in gaining fitness. You have to try and be diligent. Your goal cannot leave your mental rolodex. Write it down, visualize it, talk to yourself about it.

Do whatever you need to do but don’t lose sight, hope, or stop thinking you can’t drop weight. Your overweight running goal should be first, to find a consistent roadmap and stick with it. Consistency is the name of the game, get into a

Our society gives credit and attention to athletes who already have the build, possibly the genetic advantages and the determination to make the activity relatively easy. What about those who have to fight just to run a couple minutes? Are you any less worthy? Hardly.


Whether your 144 lbs or 444 lbs we all have the capability to make fitness strides.

Thats easy for you to say Nate you aren’t like me.

Possibly true, but what I am is an overcomer just like you. I have dealt with failure, wanting to give up and understand some of the heartache you might have encountered.

I may be lighter but I have an open ear and know how to listen and am no better than you. You are just as determined as me and I don’t care what your weight currently is. You have the potential to get to your dream weight and do away with overweight running once and for all.

Let me tell you, if you are overweight and think it will never come off. I can assure you it will and am available anytime at [email protected] if you need someone to vent to.

An individual who is out trying to do something that is far easier for the majority of us is sexy to me. The hardest thing for me presently is I feel like a small tad pool in a vast ocean of folks writing. How will I reach those who really could be helped?

I suppose as long as I put forth the same determination and hunger I have used with my running to this endeavor, I am going to reach you. Running is a great sport and probably one of the best you can participate in to drop weight.

So, considering that your already sexy, regardless if your weight isn’t where you need it to be, what can you do to overcome feelings of doubt that it will never melt off?

Drink More Water

It is a great way to offset hunger and give you the feeling of being full. You obviously need to hydrate well doing anything strenuous to replace the fluids you lost doing an activity like running.

It isn’t easy to focus on drinking water when there are such beverage choices as Coke, Pepsi etc. but sodas will leave you dehydrated, exactly what you don’t want to be when trying to drop weight.

If you have this issue and know you should be drinking more water, considering reducing one soda less per week and eventually get it to where you are drinking one soda per week. I am not saying you have to give up what you love to drink, but drinking more water is a great way to lose weight and will keep your body sexilicious. Yes, I did just make that word up and am not ashamed :)

Think Short Term.

I would normally say think long-term, but in this case breaking your fitness into smaller chunks will make the process of dropping weight and growing your sexiness all the more effective. Your not looking too far ahead. It may be too much to do that at this stage in your fitness.

It is hard enough, even for experienced athletes to get into shape, breaking your schedule up into small segments will make it easier drop weight.

Don’t think, ‘how can I drop 20 lbs in X amount of time’? Break it up with a far sexier thought..’ I am delicious and have what it takes, this week I will walk 20 minutes straight’ Next week I will aim to run 5 minutes without stopping. 3 weeks from now I will be running 2 miles without having to stop once.

Think Long Term

The weight will melt off. You just have to keep plugging away and being consistent, be true to yourself. You have far more capability than you think. Running is the quickest ways to get you to the weight you want to be at.

It will relieve stress, lower your heart rate. You will not have to feel exhausted walking up a few steps. If you think I am jet throwing fluff your way.

You might want to consider this. I wish I had more occasions to run with people who are ‘currently’ overweight and if your near Nashville I will run with you. Shoot me an email at [email protected]  …too easy

My wife showed me this video. I was stunned and made me think about my own running endeavors.

How much easier it should be for me being a lower weight to get out the door to get in better shape. I really hope this video will give you the inspiration you need. If this guy can do it, why can’t you?

Write Your Goals Down

Yes, you do have to have the right mental state to get through training if you are overweight, but telling you simply to ‘have a positive mental attitude’ isn’t enough.


One, you and I both know attitude has its place, but doing things like writing down, actually materializing your goal in written form and placing it in various places in your home is an easy reminder that you are working toward something beyond sexy. You are doing something that is going to change your life.

I am not about to insult your intelligence by telling you something you already possess. You are mentally strong but if it isn’t working, redirect your focus to maximize  what you already born with, an unimaginable amount of physiological and mental power.

Why is that mothers have the strength to lift cars when their child is underneath or martial artists do incredible feats of strength? The mind and body are working together.

You have that gift. It isn’t just some runner you read about who performs at a high level.

The gentleman in the video was severely overweight and totally focused in on his goal. He is no different than you. Yes, it is mental attitude but it is a combination of many small things, done with enormous focus.

This is something far greater than someone breaking a 2.20 marathon.

Who cares really?  A person changing their life by dropping weight out running is a much more long-lasting, concrete accomplishment.

A performance is fleeting, but changing your health for the better is even greater. Write down your goals and keep them in places that will remind you to get out the door, even when you don’t want to. It isn’t going to be easy at first but keep the above video in mind.

The bottom line is people have to care. I am in the performance industry where running fast times and placing high in races seems to be where its at to earn respect. This post isn’t so much for runners who come from a background similar to mine.

This is for anyone, whether you are an overweight runner or one that has busted their tail for years and still don’t feel like you have a belonging in this sport. I beg to differ with you.

Your potential is only limited to what you bring to it mentally. You have a place here at rundreamachieve.com.

If you would like to tell your story, write a guest post or ever want to talk you can reach me at [email protected], leave a comment or contact me via Facebook, twitter or google+.

I don’t have all the answers but what I do have is the willingness to help in anyway I can.

Running Tips For Overweight Runners

What are some solid tips for overweight runners that will make the most impact?

Are you are a member of the overweight group?

Do NOT lose heart.

It is one thing if you are already in shape and this is what you do for a living (I have had that very unique opportunity) or if you have been running for many years.

Athletes who are overweight have an enormous stress already placed upon them trying to learn to love this sport. What I have done doesn’t help, taking the time to care can.

Running, if you are overweight, will not be easy. It will be downright hard.

You are the type of athlete that I am the most interested in because you have the most potential for long-term success.

It might seem odd for someone to read that I think overweight people are athletes.

We ALL are athletes. You just have to chisel out the athlete hidden inside. I know it is not easy but you have to hang on and stay motivated.

You have to continually remind yourself that this quest of losing weight is in your control and you will overcome it.

Telling people how to run longer and at goal race pace doesn’t help someone who has never run a step in their life or who have weight challenges.

Of course, my drive stems from the challenge running brings.

How fast can I possibly push my body?

Can I told sub 5.12 pace for 26.2 miles? These are the questions I ask in my own training.

What would someone ask who has never run a step in their life or who are overweight?

How can I run for 5 minutes without walking? How can I run for 5 minutes when I have a hard time walking for 5 minutes? Is this you? Don’t feel bad.

Your goals are just as challenging as mine. They are greater then mine.

You have just as much potential as anyone else.

I wrote about this in Long Distance Running | Run Longer And Get Fasterthe importance of drive, regardless if you are a runner or not, is paramount. I read up on a runner from the United Kingdom by the name of Steve Way.

He was overweight and was a smoker and decided he had to make a change.

The guy ended up running a stellar 2.19.39 marathon at the 2011 London Marathon.

Folks, that is 5.19 per mile pace for 26.2 miles in a row.

Pretty impressive considering this guy was overweight and was a smoker.

He is one of millions of other people who shed pounds and learn to love running. Here is the deal.

If You Are Patient Enough And Stay Consistent There Is No Reason You Can’t Be Successful At Running 

Your goal may not be to break a 2.20.00 marathon. I get it.

It could be to learn to run for 20 minutes without stopping. Can you learn to do that? Absolutely. I don’t care if your 300lbs, with a delayed gratification approach I guarantee you can surpass anything you thought was possible as an athlete.

It is very easy for me to go out and do a run, but writing about something that I, fortunately, have found to be enjoyable has to be something that is going to impact someone who has a hard time and finds it painful.

If I were talking face to face with someone who has never run a step in their life, who wants to become a runner or someone who is overweight these are the tips I would share:

  • Think Slow First. The great thing about gaining running ability and fitness is that it revolves around progression. If you take things slowly and don’t think too far ahead you can focus on small, incremental goals and build on them. This could be to get your long run out to 15 minutes without stopping and eventually branch out to two hours.

Overweight people are athletes. I researched various articles in writing this post and one was termed, “If you want to win more races, lose some weight“.

I think this is a common thought, but many people simply don’t know how to overcome their weight problem and learn to enjoy running.

Character is what emerges from all the little things you were too busy to do yesterday, but did anyway.  ~Mignon McLaughlin

Why are they athletes? If you are overweight, you are simply a world-class athlete disguised in a temporary larger version of yourself.

Your only trimming down the athlete you already are by losing weight. People have to have a reason to fight for something they want. They are not always encouraged properly or often enough.

Considerate words by someone who truly gives a shit (pardon my french), I have found, makes the difference.

Those individuals who have encouraged me along the way in my own training pursuits (or any area of my life) have been instrumental in my success. Caring counts.

If your overweight, want to get back into shape, do a little soul searching and consider soul running

  • You Have What It Takes. The most powerful thing any of us can do for one another is encourage each other. I have been doing this for over 20 years.

Running is what I breathe and think about. The thought of running may make a person who is overweight sick. So how can we motivate someone to change? Encourage them!

Worry weighs a person down; an encouraging word cheers a person up.”-Proverbs 12:25

  • Visualize Yourself At The Weight You Want To Be At Constantly. Now, we all know you can visualize all day long about being fit, but unless it is followed with action, is it really useful? Well, by doing so you are setting your mind to work in your favor. Yes, you have to take action, but you also have to take action mentally.
In Seeing Is Believing: The Power of Visualization Angie Levan wrote a brilliant overview of the power of mental visualization. She states research has revealed that mental practices are almost effective as true physical practice, and that doing both is more effective than either alone.
The great Billy Mills, who is the last American male to an Olympic gold medal, won by visualization. Now, lets not kid ourselves. Billy was a good runner who became great and reached the pinnacle of athletic success not only by his work ethic but by also what he states in this video

What did you learn by watching this? Did you notice the words he used?

Do they relate to your own viewpoint? Can you adjust your thoughts to mimic his? Of course! I think we all could use more motivation and changing how we think and what we say to ourselves on a daily basis has to be a focal point.

If you are facing challenges based on your weight consider the mindset of a child. They have no limitations. It is we, as adults, who seem to steer away from their mindset. We put limits on ourselves and lose sight of that child-like way of thinking.

Blessed be childhood, which brings down something of heaven into the midst of our rough earthliness.- Henri Frederick Amie

In closing, I encourage you to keep getting through each day. Take it slow, you have just as much potential as anyone else. Find someone or something that is going to fire you up on a daily basis.

Think about what you want constantly and don’t think for a second you can’t excel as a runner due to your weight. Time and effort will melt it away and mold you into the athlete you already were, only fitter!