How to Start Running When You Overweight and out of Shape

There are a lot of people out there that are overweight and they are searching endlessly solutions to their problems. Their problem is that they overweight and do not like their body anymore. But a lot of them choose running as a form of losing weight and they started Googling “How to Start Running When You Overweight“. This is how they ended up on this post, most of them.

They would like to be in shape, to lose weight and get some muscle. The desires vary from person to person.


What Means Overweight?

BMI - Body Mass Index
BMI – Body Mass Index Source:

Everyone can say if a person is overweight or not. Scientifically, being overweight means that body mass index is higher than 25. The formula is taking into consideration height and weight.

To find out if a person is overweighting, you can use the following formula: the person weight (kilograms or pounds) and after that divide it by the square of the person’s height in meters.

If the BMI is higher than 25 this means that person is overweight, otherwise the person is either normal, either underweight. For example, if a person which has 1.70 m or 5.7 and has 70 kg or 150 pounds, is in the normal range and it is not considered an overweight person.

It is recommended to do more in-depth calculations for having a correct result. Being fat means always that you are overweight but being overweight doesn’t necessary means that you are fat. For example, you can have a lot of fat tissue on your body, those people can be easily spotted because they have a round shape.

But, you can overweight but not being fat if you are a bodybuilder and you have a lot of muscles on your body. Obviously, muscles have weight and growing them will make you overweight eventually even if you are really shredded (with a very small percentage of fat on your body).

How You Got Overweight?

Before answering this question, let’s talk about those two type of people categories. First, there are the people that can eat anything and anytime and they hardly gain weight. At the other end, there are people that take a bit of chocolate and soon enough they see the result, they get fat easily.

Three body types ectomorph, mesomorph, endomorph.


But there are 3 main types of a body based on muscle gain and training. The first one is the Ectomorph which is the first type of body we described. He can eat a lot of things and hardly will gain weight. This is how this type of body is designed.

The second one is the mesomorph and it is considered to be the best body type for bodybuilding (see Arnold Schwarzenegger). It is the balance between the first and the third type of body and took what was the best from them.

Finally, we have the third one which is the endomorph type. This type of body is getting weight very fast. They can even eat light food but if they manage to get too many calories without burning them they will get overweight. Which type of body do you have? 

But still, what is really happening?

No matter what body type you have, your body will become what you are going to eat and most importantly how much. When we refer to how much, take into consideration the number of calories and not the quantity that you are going to eat (measured in volume). Basically, look on the label and see how many calories are there in 100grams of food you eat.

For example, 100 grams of Nutella has 539 calories while 100 grams of tomatoes has 19 calories. That difference is huge even if the quantity is exactly the same. Even though it is not perfectly true, keep in mind that you need to eat quality and not quantity.

Your body needs calories to work properly. Imagine that calories are the fuel and your body is the vehicle. You want to reach a specific destination and for that, you need a specific amount of fuel. If you eat more calories than you need, soon enough you are going to overweight.

An adult needs around 1800-2000 calories a day. Eating more or less than that specific amount will result in either gaining weight, either losing weight. It will be easier or harder depending on the body type, but the result, in the end, will always be the same.

There are 4 calories of protein and carbohydrates per gram but 9 calories of fat per gram. If you want to lose some weight you may wanna start reading about nutrition and getting familiarised with proteins, carbohydrates and fats. These are the currencies that are operating in nutrition.

The amount of how much protein, carbs and fat you eat will also reflect into your body. For example, you can eat over 2000 calories in a day but very low-fat food. In this way, you will get overweight but you are going to have a low body fat percentage -> will make you look muscular. It is recommended to eat 2 grams of protein per kg/body.

For example, if you weigh 80 kg, it is recommended to eat 160 grams of protein every day. If you find this difficult, I recommend an application for this task. It is called MyFitnessPal – Google Store / Apple Store. With this, all these calculations will be so much easier.

You can scan bars from your products and you will get all the information on the label. You only need to put the quantity that you are going to eat and you will get the results of how much and what you are eating. This is a lifestyle and you need to get used to it if you want to lose weight and look better.

Keep in mind that running will indeed help you to lose some weight. But, the most important factor in a losing weight diet, will always be nutrition. Without proper nutrition, no matter how many miles you are going to run, you will still be an overweight person. You can look for hundreds of posts of How to Start Running When You Overweight if you do not eat properly.

You became overweight because you ate more calories than your body required to function. It needed 2000 but you ate 2500. And this happened for months, not for a few days. Also, you ate a lot of fat and this made things worse. This might be one of the reasons but for you, in particular, might be something else.

For example, depression can lead to getting fat or skinny. states that “Depression causes feelings of sadness and/or a loss of interest in activities once enjoyed.” Once you stop having the interest to get out of bed and you only eat and go to the bathroom, at some point you are going to get overweight.

Also, research shows that depression and overweight are linked together. Having depression can lead to overweight but also being overweight can lead to depression.

Take into consideration that when you quit some habits gaining weight might appear. Studies showed that people who are quitting smoking have a high rate of getting overweight. The body is in a state that needs to find a replacement for nicotine.

How to Lose Some Weight and How to Prevent Overweight

How to Run When You Overweight and Out of Shape
How to Run When You Overweight and Out of Shape


Losing weight is not an easy and fast process. It takes time. Most people, in almost any domain, fail in the beginner phase because they are not patient. Results come after months for work, not after days. Programs like lose 20 kg in one month might be real but they are extremely hard to achieve. It is all about marketing.

Choose a realistic goal. If you drop 5 kg in a month, in 6 months you will be in shape. If you suddenly drop a lot of kgs your body will start to suffer an immense shock. Organs may start failing. So it is recommended to look for a nutritionist or medical advice.

As I said earlier if you want to start living healthy, you must change your lifestyle. There are a lot of nutrition guides online (free) and a lot of blogs that deal with weight loss and healthy lifestyle.

But for now:

  1. It is recommended to eat 2 grams of protein per kg and around 2000 (1800 if you are a woman) calories per day.
  2. Always check for proportions on labels. You want to protein be always higher than fat. For example, a tuna can of 100 grams has like 120 calories with 20 grams of protein and almost 0 fat. That is what you are looking for.
  3. Use apps that calculate how many calories you eat in a day. It will be hard and you might be lazy to do it, but you need to do it for a few days/weeks. After this, you are going to know how many calories you eat without needing an app.
  4. You need to burn more calories than you are eating. This means that you will also burn the fat that the body reserves for “economic hard times”.
  5. Stop eating tons of sugar. Use sweetener instead. For dessert go for a fruit and not so often cake.
  6. Reduce the time you spend in front of the TV or laptop.
  7. You need to start exercising. By being here means you should read about running. Read this post How To Get Into Running to have a few guidelines about what running implies. Also, check for more interesting articles here, you will find a bunch of them.
  8. Regularly weigh yourself to have an idea what is happening to you. As soon as you see you gain weight, readjust your exercises and diet.

A healthy weight is an important element of good health. How much you eat—and what you eat—play central roles in maintaining a healthy weight or losing weight. Exercise is the other key actor.[…]The truth is, almost any diet will work if it helps you take in fewer calories. – Harvard Medical School 

How to Start Running When You Overweight and out of Shape

First of all, do not be ashamed of how you look and do not avoid running because of this. Running is a way that you will start looking better.

Start with baby steps. You should start walking first. Keep walking for a few days until you start being comfortable with effort and your body starts adapting to movement.

Also, do not forget for any reason to do a warm-up. This is crucial. Most of the injuries appear in the beginning of your running. Also, make sure to tie your shoes very well.

After this point, you can start with an easy running session at a low pace. Just enough that you start sweating and you burn more calories.

If you find running as being too difficult, you can start with a walk/run. Walk for 30 seconds and then run for 30 seconds. Keep doing this cycle for at least 15 minutes. If you can run longer like 20-30 minutes that would be great for your body.

Stay with this technique until you can run and you do not need walking anymore. The stamina will get better every day so do not be disappointed if you lose your breath too quickly. This is absolutely normal.

Take into consideration some running shoes. You overweight but your joints did not get any better. Being heavier will put more pressure on them and you want to avoid any injuries because it will get you frustrated.

A good choice would be to go to a running store and ask for special help. Tell them that you have concerns about your joints and legs because you want to get into running. Do not forget that people who are experts love to be asked questions. So, they will be glad to help you.

Continue with your running sessions. Make your own schedule that makes you feel comfortable. 3 days a week in the beginning and then increase the number of sessions to 4-5. You will start loving it.

So, what do you think about running now? Have you tried it? How did you feel? If not, why don’t you go for a run and come back after?

Please follow and like us:

Leave a Reply

Your email address will not be published. Required fields are marked *