Running Training Plan

The Best Running Plan for Obese Beginners

A Full Guide To Running Plan For Obese Beginners At Any Age


Today I’m going to tell you how to start training if you’re overweight. So whether you used to run and want to get back into it or you’re looking to start training for the very first time.

I’m going to give you healthy tips and ways to implement the running plan for obese beginners into your lifestyle. So that it feels manageable, something you can stick to day after day. Something that will ultimately get you the results you want.

Why Starting a Running Plan for Obese Beginners Difficult

Before anything else let’s talk about why starting a training program can be so difficult to wrap your head around. I usually see people fall into one of two categories.

running plan for obese beginners

1. Tried a Program & Burned Out

  • One is they tried a training program in the past went as hard as they could give it a thousand percent and completely burnt out. They either got injured, something started hurting, or they just weren’t able to implement it into the rest of their life. 
  • So they had to sacrifice other things, couldn’t find balance and just kind of like wheels fell off the car, and they just kind of lost their motivation that way.

2. Had Very Specific (Expectations)

  • The other category is the folks who feel that they have to lose a certain amount of weight before they even start a training program. I understand that especially when it comes to running and your joints are involved, you’re asking for a lot of your body day to day.
  • But the thing to realize here is for a training program to work it has to be that sweet spot of getting the job done. While allowing you to see results and stick with something that isn’t too difficult, making it too hard for you to get up and push every day.
  • Whatever category you fall in, just know that a training program can do all that. It can get you where you need to go, even if you are overweight.
  • There are ways to start moving and working on a program. That doesn’t require you to lose a certain amount of weight first.

Workout Checklist: Running Plan for Obese Beginners

Let’s not complicate this training process. I think a lot of things come up, in the beginning, is it just so numbers-based and we become so hyper-focused on what we’re not doing?

It becomes inevitable that we just give up. What I want you to do is simply use kind of a little workout checklist to ensure that you’re getting the most out of the days you are training.

This is very simple we’re not going to get too into the weeds here. I just want you to look out for these things whenever you train and chances are it will help you stick to the running plan for obese beginners.

Heart Rate

  • The first thing is going to be heart rate. You want to get that heart rate up higher than what it is when you’re resting. So when you’re sitting, where you’re walking lightly you need your heart rate to get up higher than that when you work out.
  • This has to be a training session. Nothing crazy skyrocketed but a little uncomfortable and higher than normal.


  • You’ll notice you’ll probably sweat more when you work out. Everyone sweats at different rates you might even sweat normally during the day when you’re not working out.
  • But during your workouts that is a decent indicator that you’re exerting yourself at a higher capacity than normal.
running plan for obese beginners

Be Abnormal

  • You want to be using these running plan for obese beginner’s sessions to make your body do things that normally don’t. So if you’re sitting in the car all day or you are sitting at your desk all day or standing but you’re just not getting a full range of motion out of your body, you want to use your training sessions to undo all of that.
  • So working that upper body and that lower body running is a whole full body process as is most other sports. you want to make sure you’re asking your body to get out of its comfort zone and move.

Leaving Comfort Zone

  • Speaking of that you want to be out of your comfort zone in every training session. Even if it’s for just a few moments of that training session, you want to have a point where you’re a little uncomfortable.
  • You almost want to quit but you’re not quite there yet, you push through. Having those little hurdles to get over will make you mentally and physically stronger on the next workout without a doubt.

Endorphin Rush

  • The harder you push on your workouts the more you get out of that comfort zone you will start to feel what’s called that endorphin rush or maybe a runner’s high. This won’t happen right off the bat. But for a lot of you, you will experience that kind of burst of energy after a hard effort.
  • So you physically exhausted yourself, but you kind of notice that little mental push right at the end. Where you’re proud of yourself and you feel good about what you accomplished.
  • That feeling right there makes it easier to sleep at night. I’ve noticed for a lot of people once they get into a good training regimen, they have a lot easier time falling asleep and staying asleep.

How to Start Running When Overweight

Weekly Training Plan:

Now let’s talk about what a weekly running plan for obese beginners might look like, this can be kind of loose if you don’t have one you’re exactly following. But I found that this combination of things usually works for folks to keep going with their program month to month.

At least 3 Days of Run & Walk

What you’re going to do is you want to have at least three days where you walk, run, or a combination of both. That’s going to be kind of your focus running day or your cardio day.

Where you’re going to be like really working at a longing for a longer period and getting used to keeping that heart rate up for longer.

2 Strength Training Days Per week

You’re also going to look to do two strength training days per week. Strength training can be so many different things. You can sign up for a class.

You can do your circuit workout. You can use weights. You cannot use weights. There are plenty of great body movement bodyweight movements you can do.

running plan for obese beginners

Mobilize or Stretch almost Daily

I want you guys to mobilize or stretch almost daily. I usually say one day let it go and not do anything. but five to six days a week you want to spend at least five minutes mobilizing.

Walk or Run Days (How They Look like)

What do those walk-run days look like, one of the things that I see get people a little flustered sometimes is they don’t have a concrete goal when they get out the door.

It’s just I’m going to go walk today or I’m going to go try to jog for 30 minutes. I think those things when they’re not calculated in the beginning can get a little hard to wrap your head around.

So I’m going to give you two great Run-Walk workouts to start with and you can build from there.

Workout 1 : Running plan for obese beginners

The first one is going to be simple for 10 minutes you’re going to go out, you’re going to walk for 90 seconds and jog for 30 seconds alternating back and forth for the 10 minutes. You’ll end up having done the walk and the run five times each.

  • Workout 1

    10 Minutes Total – Alternating

    90 Seconds Walk/10 Seconds Jog

That is a great starter one, that gets the heart rate up. it gets you used to that jogging method. Again jogging can mean anything. It can even be a power walk if you’re not up for that yet.

Workout 2 on a Moderate Hill

The second version you could do is find a moderate hill, something nothing crazy steep but even on the treadmill maybe going to like a five percent incline would be a good kind of starter point there. You’re gonna power walk up the hill for about 1 minute.

You’re gonna then just jog easy or walk down the hill as your recovery and you’re gonna repeat that for 6-8 rounds all depending. Taking more rest if you need to.

As the weeks go on, as the days go on, you can mix those how you want. You’ll know when it starts to feel a little bit easier for you.

  • Workout 1

    1 Minute power Walk Uphill

    Walk/Jog Down For 6-8 Rounds

I think you need to listen to your body but at the end of the day if you feel like you want to run more you should.

You should take advantage of those days when you feel a little bit better and you’ll watch the walks get smaller and the runs get longer.

Holding Yourself Accountable

I wanted to make this post for you guys. Because I know how daunting training can be in the beginning. I know that all you can seem to think about is how further along everybody else is than you.

They’ve been training for years. how are you going to ever get there, how are you going to get the weight off and feel good.? how will running ever be enjoyable to you? I understand that I was there.

Training Journal (Write It Down)

  • What can you do regularly that will make you stick to what you want? A couple of things that have worked for me is keeping a training journal.
  • So I’ll write my workout out the night before. I check it off once I’m done the next day, seeing those words on the paper help hold you accountable.
  • You can also just use a calendar and just x the days off as you go. Helps you just kind of move along through the month.
  • You know you look back and oh my god I’ve just done 8 weeks of training and I had no idea, I was going to stick with it that hard. That is always a good way to go.

Have Your Friends

Lastly, you can just grab that friend or family member that has potentially talked about training as well. Maybe they also are in the same boat as you.

They’re looking for a way to get started and they just haven’t been able to do it on their own. You can tackle this with them. those are all great ways to hold yourself accountable. ( Running plan for obese beginners )


I want you guys to be proud of yourselves for knowing. This is not easy but sticking with it anyway. These kinds of training and hard workouts can spread over into other areas of your life.

What I have seen before is people feel stronger around the house. They feel like they can lift heavier things, and get things down from a shelf they didn’t use to be able to do. They can keep up with their kids now in the park, running around you just have higher energy levels all around.

I know you guys can do this, don’t think you have to lose a bunch of weight before you start. Any running plan for obese beginners plan is modified, you can always make those adjustments as you need. I believe in you let me know how it’s going down below.

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