How To Start Running When You're Overweight

Goodmorning awesome runner — smile! It’s Monday again and we have a new week full of opportunities ahead! 🔥

In today’s edition:

1. How To Start Running When You're Overweight

2. Sub 1.17h challenge update

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Ok, now we can start!

How To Start Running When You're Overweight

Today I'm excited to share some valuable insights on how to kickstart your training journey, especially if you're carrying a few extra pounds.

Whether you're getting back into the groove after a hiatus or stepping into the world of fitness for the first time, I've got you covered with some healthy tips and strategies to make your training regimen not just effective but also enjoyable and sustainable.

Why Starting Can Be Tough

Before diving into the nitty-gritty of training plans, let's address why getting started can feel like such a monumental task.

I often see people falling into two main categories: those who've burned out from previous intense efforts and those who feel they need to shed weight before even considering a training program.

For a training program to truly work, it needs to find that sweet spot — effective enough to yield results yet manageable enough to maintain without sacrificing other aspects of your life.

Whether you've had setbacks in the past or you're worried about your current fitness level, rest assured that there's a way forward, even if you're starting from a place of being overweight.

Key Elements of Your Workouts

Let's keep things simple and focus on what truly matters during your workouts.

Here's a quick checklist to ensure you're maximizing your training sessions:

• Heart Rate: Aim to elevate your heart rate above resting levels, pushing yourself slightly beyond your comfort zone;

• Sweat: While everyone's sweat rate varies, sweating during workouts indicates exertion and calorie burning;

• Full Body Engagement: Your training sessions should engage your entire body, addressing areas that may be neglected during sedentary periods;

• Discomfort: Embrace discomfort as a sign of growth. Pushing through challenging moments builds mental and physical resilience;

• Endorphin Rush: Over time, you'll experience the euphoric feeling post-workout, boosting your mood and aiding in better sleep.

Crafting Your Weekly Plan

Now, let's outline a basic weekly training plan that strikes a balance between cardiovascular exercise, strength training, and mobility work:

1. Cardio Days (3x/week): Incorporate walking, running, or a combination of both. Start with manageable intervals and gradually increase intensity as you progress;

2. Strength Training Days (2x/week): Include exercises that target major muscle groups. Bodyweight exercises or resistance training are excellent options;

3. Mobility and Stretching (5-6x/week): Dedicate time to maintain flexibility and prevent injury. Spend a few minutes daily on mobility drills or stretching routines.

Sample Workouts

For cardio sessions, try alternating between walking and jogging intervals or incorporate hill repeats for added intensity.

When it comes to strength training, focus on compound movements that engage multiple muscle groups.

Here's a simple routine to get you started:

1. Air Squats (10 reps)

2. Elevated Plank Hold (30 seconds)

3. Glute Bridge Raises (10 reps)

Complete several rounds with rest intervals in between to customize the intensity to your fitness level.

Staying Accountable

Accountability is key to sticking to your training plan.

Consider keeping a workout journal, marking off completed sessions, or joining online communities for support and motivation.

Enlisting a workout buddy can also make the journey more enjoyable and rewarding.

In this issue I written about how to keep a running journal.

Lasts Words of Encouragement

Remember, every step forward – no matter how small – is PROGRESS.

Celebrate your achievements, no matter how modest they may seem. Consistency and perseverance will ultimately lead to success.

I hope these tips have provided you with the guidance and motivation you need to embark on your training journey.

Thanks for tuning in, and remember, you've got this!

Trivia Question: What are the rules for a beer mile?

Find the answer at the end of this email.

Sub 1.17h challenge update

Last week's training block was ~90km:

• Monday: 6×5min + Gym

• Tuesday: Ride 14km

• Wednesday: 60min Easy

• Thursday: 50min Easy

• Friday: 4km Z1 + 4km Z2 + 4km Z3 + Gym

• Saturday: 50min East

• Sunday: Long Run 24km

• Total training time: 08:53:39

Aerobic traning block officially completed ✅

Very happy with how training has gone these last few weeks!

Now I will do a week of de-loading to give my body time to assimilate all the trainings and from next week I will start working to improve my speed adding short/medium intervals twice a week.

I can't wait for April 21st to do the 10km race – Follow me on Strava to see the details of all my sessions!

What will be your next race? Let me know by replying to this email!

Talk soon

Just for Laughs 😂

Trivia Answer: Beer mile’s rules here!

Latest Editions

• How To Breathe While Running (Link)

• How Often To Run For Older Runners (Link)

• How To Run Strides And Why They Make You Faster (Link)

• What Happens To Your Body If You Run 30 Minutes Every Day (Link)

• How I’d Learn to Run (If I Could Start Over) (Link)

And at this link you can find all issues I written in the past!

Thanks for reading to the end. If you enjoy the Running Week I would appreciate it if you take the time to help me spread the word by forwarding it to a friend or colleague! Or share the following link on your socials: https://therunningweek.com/

From your running friend that's it for today! I hope you enjoyed it!

I’m incredibly grateful for this little newsletter and community of The Running Week. Thank you.

PS. Let's connect on Strava, here’s my profile

Matteo, your best-running friend.