{"id":379839,"date":"2025-12-30T06:32:11","date_gmt":"2025-12-30T06:32:11","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/379839\/"},"modified":"2025-12-30T06:32:11","modified_gmt":"2025-12-30T06:32:11","slug":"how-to-start-running-in-a-bigger-body","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/379839\/","title":{"rendered":"How to Start Running In a Bigger Body"},"content":{"rendered":"

The thought of lacing up your running shoes for the first time<\/a> as a plus-size person can feel intimidating<\/a> and overwhelming. <\/p>\n

\u201cAs a personal trainer and coach who works exclusively with people in bigger bodies, running is a popular goal for many,\u201d says Diane Williams, CPT<\/a>, creator of the Curvy Goddess Workout<\/a>. \u201cComing from the lens of a plus-size person, the perception is that running is considered a staple in fitness for those who are already fit. Someone in a bigger body usually cannot see themselves ever running because it\u2019s not for them. It\u2019s for the fit people, the smaller people, the skinny people.\u201d<\/p>\n

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But here\u2019s the truth: Running is for every body, and with the right approach\u2014one that\u2019s built on patience, self-compassion, and smart strategies<\/a>\u2014you can find joy, fitness, and confidence<\/a> on the road, track, or trail. <\/p>\n

Ahead, Williams, along with Caroline Juster, CPT<\/a>, offer practical tips to help you start your running journey<\/a> in a way that feels supportive and sustainable.<\/p>\n

Just a note before we dive in: When starting any new exercise routine, you\u2019ll want to get the green light from your doctor, according to Williams and Juster. This is especially important if you have a history of heart problems or are recovering from an injury.<\/p>\n

1. Buy the Right Gear<\/p>\n

Before you start running, you\u2019ll want to make a few key purchases, according to Juster. First, go to a speciality running store to get fitted for running shoes<\/a>. <\/p>\n

This is a recommended first step for every new runner<\/a>, but it is especially important when you are plus size. \u201cOur bodies are different, including our feet, so when you\u2019re buying shoes, make sure you try them on and walk, jog<\/a>, and run in them if you can,\u201d Williams says. <\/p>\n

The experts at the store will ask you questions about your goals and training history, may take measurements and images of your feet, and observe how you walk and run, Juster explains. They then use this info to help you find the shoes that are the best fit for you. <\/p>\n

\u201cIt\u2019s really important to have new running shoes that fit you properly as you begin your running journey,\u201d Juster adds. <\/p>\n

Next on the list? Comfortable clothing that provides enough coverage and support. \u201cThose of us with thick thighs may prefer to wear leggings<\/a> or compression shorts<\/a> to reduce chafing,\u201d Juster says. \u201cIf you wear a sports bra<\/a>, choose one that’s snug to minimize uncomfortable bouncing.\u201d<\/p>\n

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Juster adds that it\u2019s best to wear clothes made of merino wool or a synthetic material like polyester\u2014cotton clothes get wet and heavy when you sweat, which can also lead to chafing. <\/p>\n

On that note, you may also want to buy an anti-chafing product such as BodyGlide<\/a> or Vaseline<\/a> (sound advice for any runner who deals with chafing<\/a>). Apply liberally to areas that tend to rub, especially around your thighs, feet, sports bra, armpits, and groin, Juster says.<\/p>\n

2. Don\u2019t Do Too Much Too Soon<\/p>\n

When you\u2019re ready to get started, don\u2019t jump right into sustained running. Instead, build up slowly<\/a>. \u201cIt\u2019s important to not skip the steps or you\u2019ll quit before you even start. Walk before you run, just like a baby,\u201d Williams says. <\/p>\n

Williams suggests boosting your daily steps<\/a> first. Figure out the average amount of steps you take each day (you can use your phone or a fitness tracker), then work toward being on your feet more. But don\u2019t try to overextend yourself. If you\u2019re taking 3,000 steps each day, try to aim for 3,500\u2014not 6,000, she says. <\/p>\n

Once you feel your stamina and endurance have increased from getting more steps in, you can introduce the run\/walk method<\/a>, Juster says. Run for a short period of time, then walk for an equal or greater period of time. <\/p>\n

You can start with as little as 20 to 30 seconds of running at a time followed by 1 to 3 minutes of walking for 15 to 20 minutes of total work. You can gradually increase the running intervals, decrease the walking intervals, and add more total intervals<\/a> over the next several months, Juster explains. <\/p>\n

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\u201cThe number one reason why people get injured<\/a> running is they try to do too much, too soon,\u201d Juster says. \u201cIt takes a long time for your muscles, tendons, and bones to adapt to the stress of running. For many people, this actually takes much longer than building the cardio fitness<\/a> needed to run. You simply can\u2019t rush the process and trying to do so can sideline you from your running goals.\u201d<\/p>\n

Using run\/walk intervals that build slowly is a great way to give your body the time it needs to adapt. It\u2019s also a good idea to train more frequently, like doing two or three shorter run\/walk sessions per week instead of one longer session, according to Juster. \u201cThis approach also helps you build confidence as you grow into your new identity<\/a> as a runner,\u201d she says. <\/p>\n

It\u2019s important to keep an eye on how you\u2019re feeling when you\u2019re new to the process. It\u2019s normal to feel muscle soreness<\/a> during or after a workout. It\u2019s also normal to feel like you\u2019re breathing or working hard. However, you should stop running if you feel sharp pain or persistent aching in your joints, or if you feel dizzy or lightheaded, Juster cautions. <\/p>\n

\u201cDebilitating soreness\u2014especially in your joints\u2014after a workout is a sign that you might have overdone it,\u201d Juster says. \u201cWhen in doubt, listen to your body and try to ease into things. Less is more when you\u2019re getting started because it allows you to keep coming back.\u201d<\/p>\n

3. Strength Train<\/p>\n

Creating a running routine you can stick with also involves other forms of exercise, like strength training<\/a>. <\/p>\n

\u201cOne way people in larger bodies can support their running goals is to supplement with strength training,\u201d Juster says. \u201cRunning places high forces on your body, and you can better prepare to handle that by regularly lifting weights.\u201d<\/p>\n

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Want to give resistance training a try? Follow this beginner workout, created by Williams:<\/p>\n

Squats: 3 sets of 12-15 repsLeg Presses: 3 sets of 12-15 repsLeg Extensions: 3 sets of 10-12 repsRows: 3 sets of 10-12 repsShoulder Presses: 3 sets of 10-12 repsGlute Bridges: 3 sets of 12-15 reps.Planks: 3 sets of 30-60 seconds<\/p>\n

To ensure you don\u2019t become too sore, Williams says it\u2019s important to foam roll<\/a> and stretch<\/a> after a strength session. <\/p>\n

4. Listen to Your Body<\/p>\n

If you take anything away from this list, let it be this: Listen to your body. <\/p>\n

Are you feeling sluggish and fatigued<\/a>? Then it could be that you\u2019re not hydrating or you\u2019re not getting proper sleep<\/a>, Williams says. Are your muscles too sore? Then rest and eat more protein<\/a>. Is your knee bugging you? Have you been doing your strength exercises, foam rolling, and stretching?<\/p>\n

\u201cI truly believe exercise is a valuable tool in helping you become aware of the signals that your body is giving you,\u201d Williams says. \u201cThrough exercise you have the opportunity to become the master of your body and can recreate a new relationship with it.\u201d <\/p>\n

Related Story \"Headshot<\/p>\n

Danielle Zickl is a freelance writer who has 10 years of experience covering fitness, health, and nutrition. She’s a graduate of Ithaca College. You can find her work here on Women’s Health, and in many other publications including PS, SELF, Well+Good, Runner\u2019s World, Outside RUN, Peloton, Men\u2019s Fitness, and more.<\/p>\n","protected":false},"excerpt":{"rendered":"The thought of lacing up your running shoes for the first time as a plus-size person can feel…\n","protected":false},"author":2,"featured_media":379840,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[64,63,538,137,143426],"class_list":{"0":"post-379839","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-au","9":"tag-australia","10":"tag-fitness","11":"tag-health","12":"tag-lifeservice"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/379839","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/comments?post=379839"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/379839\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media\/379840"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media?parent=379839"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/categories?post=379839"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/tags?post=379839"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}