The world of running can seem a little challenging if you’re a beginner and even more so if you are plus-sized. Hence, “how do I start jogging plus size?” is a frequently asked question.
Nevertheless, remember that, unlike other sports, you do not require a specific standard to get going or to sign up with a group.
Whatever your age, weight, physical fitness, size, experience or level, running does not discriminate at all!
How do I start jogging plus size? Introduction
Do you dream of feeling more confident, energetic, and alive? 😉
And are you really ready to take control of your health and fitness, but aren’t you sure where to begin?
If this is the case, jogging may be the perfect physical activity for you! Jogging is an excellent low-cost and low-impact way to get your heart pumping, your muscles moving, and your mood lifted.
But if you’re a plus-size individual, you may feel hesitant to start jogging due to concerns about discomfort, embarrassment, painful injuries, or judgment from others…
The good news is that with the right mindset and positive self talk techniques, jogging equipment, and strategy, jogging can really be a safe and enjoyable way to improve your fitness and health.
Below, I’ll share my top tips for starting to jog as a plus-size person, from finding the right running shoes to realistic goal setting and tracking your progress easily.
So keep reading if you’re ready to tackle your jogging adventure with full force and energy!
How do I start jogging plus size? Tips for the plus-sized beginner runner
If you’re plus-size and a beginner who wants to start jogging, you should check out the jogging tips below:
Ignore the critics
It’s natural to feel uncomfortable when out running, especially if you’re new to the sport.
You really shouldn’t care about others’ opinions. The vast majority of other runners will appreciate you for joining the running fraternity.
More than anyone else, they can relate to the hurdles you need to overcome to start running!
As for other non-runners, try not to worry about them.
Just revel in the beautiful experiences you are enjoying and which they are losing out on.
If you’re ashamed of your plus-size appearance but really want to start jogging, you should seriously consider buying a durable, heavy-duty treadmill for plus-size people.
You can use it whenever you like. You can run and walk on the treadmill in surroundings with which you are entirely at ease.
Read more information about this fitness machine on What to do on a treadmill to lose weight.
Be careful of chafing
You might experience some chafing (clothing rubbing against skin or skin-on-skin rubbing to cause enough irritation to be painful).
Armpits and thighs in particular are the areas where you’re most likely to feel the burn.
Prevention tip: To avoid this common running affliction, apply a skin lubricant (such as Vaseline) to any chafe-prone locations before starting your jogging session.
Prevention tip 2: Pay attention to your clothing! Avoid wearing pants or shorts with seams on the inner thigh.
Bonus tip: Opt for stretchy athletic clothing and do not wear baggy shorts or pants if you go jogging.
Find training buddies
If you’re not great about motivating yourself to start running, put together a Facebook or WhatsApp group for your close friends, next-door neighbors or anyone who wants to join you.
Like this, you can easily share locations and times where you’ll be training so people can all support one another and share your triumphs and challenging times.
You’d be surprised to find how many individuals are as nervous as you are to start jogging.
Tip:Â If you don’t have training buddies in your same location, don’t let it stop you. There are excellent online and Facebook support systems.
Consider the help of people far away by using email, video calls, WhatsApp messages, etc.
Text them when you’re going out for a fitness workout, share your achievements when you’re done jogging, and they can do the same! Embrace social interactions to boost your jogging efforts!
Decrease the effect of impact: How do I start jogging plus size
If you’re not used to jogging, you may find that it takes your body a little while to adapt to the high-impact nature of running.
With every foot strike on the ground, an impact that measures more than three times your body weight is hitting your lower legs.
So it’s no wonder that running can sometimes feel painful.
To reduce injuries, it’s a great idea to take some of your running off-road.
A softer surface such as a Finnish track made of wood chips, a dirt route, a grass runway, etc. is much kinder on your muscles, bones, and joints as the impact level is less.
Also consider some alternative low-impact activities such as swimming, rebounding, walking or cycling.
These activities will help you increase your fitness levels without your body taking such a pounding.
Throw away those weighing scales
Yes, you’re reading that correctly. We’re telling you to ditch the weighing scales.
It’s wonderfully liberating to be physically active without taking into account a number on a scale.
You need to measure success in other ways! For example, take note of everyday tasks becoming easier.
Has using stairs become more manageable? Are you finding it less challenging to get out of bed? Are you experiencing higher energy levels?
Running is a brilliant stress buster. Thanks to all the endorphins you’re releasing through exercise, you will feel much happier.
Running isn’t just about weight loss!
It’s about learning to enjoy the body you’re in today (self-acceptance is really important) while at the same time sticking to healthy lifestyle changes, today and in the future.
Start slow
If you’re a complete novice, the ideal way to exercise is to begin slowly and gradually build up.
Remember, Rome wasn’t built in a day!
Too intense too soon will likely lead to injury and disappointment.
It’s completely acceptable if you alternate walking and jogging in the same workout.
As the weeks pass, you should slowly increase your jogging time while reducing walking intervals.
The ultimate goal is to complete a run without walking or perhaps stopping.
You will gradually adjust to your new routine and enjoy an improvement in your fitness levels.
If you don’t like running outside during the winter months, you’re probably wondering what to do instead of running outside during winter…
Well, a heavy duty treadmill can be a great investment as you can continue exercising while avoiding the freezing cold outside, with the added benefit that treadmill exercises are beneficial to your health and to fat burning!
One more thing: Stay consistent! Suppose you’re going back to square one as a result of being lazy.
You would then need a minimum of 5 or 6 weeks of jogging/walking multiple times a week.
Self-belief and self-love are important: How do I start jogging plus size
Rolling out of your comfy bed or forgoing the sofa after an exhausting day at work to exercise is already a challenge in itself.
In addition, it’s very discouraging to be judged by others when you’re barely changed into your exercise gear.
Surround yourself with individuals who support you.
Psychological support is crucial for people who are a little heavier, especially in the early days.
You need to believe in yourself!
This is your own, unique journey, and if someone wants to make fun of your wobbly bits, then that’s their issue, not yours. Don’t think you’re a loser and try to accept yourself as you are!
You’ll most likely come across naysayers who will attempt to discourage you. They’re probably just jealous of your courage and determination.
Running’s greatest reward is more love for the fantastic machine that is your body.
Adequate running gear
Whatever your size, a correctly fitted sports bra is a must for women.
Without one, you run the risk of long-term breast damage, not to mention a great deal of pain and extremely sensitive and sore breasts.
Breasts are primarily made up of fat, supported by skin and vulnerable ligaments.
In repetitive, high-impact sports such as running, the breasts bounce and pull on these ligaments, forcing them to stretch.
Ligaments are non-elastic, and once they have stretched, the damage is irreversible.
Without adequate support, you will likely encounter back pain and shoulder problems, particularly if you need to manage heavy breasts.
After all your efforts, injuries are the last thing you want. So you should definitely invest in a bra for large breasts.
We advise you to invest in a good pair of running shoes too.
Although they might seem expensive to start off, you will likely get a great deal more out of them than a cheap version.
How do I start jogging plus size? Conclusion
Starting a jogging routine as a plus-size person is an excellent step towards a better and healthier future.
It’s the perfect opportunity to take control of your health, develop more self-esteem and confidence, and enjoy all the benefits of an active lifestyle.
Every step you take towards your goals is a victory worth celebrating, and it’s truly essential to recognize and appreciate your physical ánd mental progress along the way!!
With each run, you’ll not only improve your physical health but also boost your mental and emotional well-being. You’ll finally be able to turn your self-criticism into positive change!
Jogging can help reduce stress, frustrations, trust issues, anxiety, and depression, leaving you feeling more energized and positive about your body and life in general.
Jogging offers you the unique opportunity to connect with nature, clear your mind, and set yourself up for success.
Remember: Your beautiful body is extremely strong, very capable, and deserving of love and care. Every jog you take, no matter how short or slow, is a victory for your body, your health and your overall well-being.