2
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This requires runners to make their running varied and keep their enthusiasm for running
.
Even if you can only run for 5-10 minutes a day, you will continue to make progress as long as you stick to it
. 
With the deepening of training, start to gradually extend the running time and shorten the walking time, until one day you will find that you can run 5K without stopping
.
Obese people want to lose weight through running
.
Generally, running shoes need to be changed every 500-800 kilometers, and obese people may change their running shoes more frequently
.
Increase strength training
.
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.
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.
Runners can keep themselves fresh by changing running routes and enriching training modes
.
Through the above methods, you can not only run safely, but also the effect will be obvious
. 
Second, buy the right running shoes
.
Running itself is a healthy sport, but for obese people, it will cause some damage to the knee due to their weight
.
Objectively speaking, this speed is a good achievement among amateurs
.
They need to do two things well before running
.
Training upgrade
.
Obese people can take the training method of walking and running before their endurance is not so strong
.
Combination of walking and running
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.
Overweight people have higher requirements for running shoes
.
Persistence is the key
.
For particularly obese people, exercise is a “risk” sport, so when necessary, they should submit their plans and goals to professional doctors for review, so as to predict whether there are health problems
.
If the running shoes are not fit, it will not only lose weight, but also lead to injuries
.
After all, the greater the weight, the greater the impact on the knee
.
4
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It’s very difficult for obese people to start running, which means that they don’t need to set too high goals for themselves at the beginning, just run with both legs, and don’t care about speed and running distance
.
First, consult a doctor
.
Last year, Han Han posted a microblog on a hot search: The picture shows that Han Han, 38, spent only 18 minutes running 5 kilometers
.
After laying the foundation of endurance, runners can increase some training intensity for themselves, such as extending running distance, accelerating running speed, or speed training, slope training, etc
.
3
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Running is a highly repetitive sport, which is easy to lose interest
.
It mainly depends on whether the runner’s bones and cardiopulmonary function can support high-intensity running
.
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.
So, how can obese people ensure that they can start running safely and healthily? Do two things before running
.
Strength training is indispensable for runners to continuously improve themselves
.
Before each run, warm up by walking for 10 minutes, and then walk for 2 minutes every 1 minute
.
Only in this way can they not hate running and stick to it for a long time
.
Training upgrade also means that the body feels more challenges
.
It is best for runners to choose the right running shoes through gait analysis and trial running
.
Keep motivated
.
Strength training 1-2 times a week can not only make runners burn more calories, but also increase lean muscles, improve performance and reduce the risk of injury
.
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.
Only in this way can the body burn more calories and achieve the goal of weight loss
.
5
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Running strategy 1
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You will unconsciously find that you are thin
.