When to start running for office
How To Start Running When You're Overweight
hey guys I'm Holly from their
inexperience today I'm gonna 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 gonna give you healthy
tips and ways to implement that training
into your lifestyle so that it feels
manageable something you can stick to
day after day and something that will
ultimately get you the results you want
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all right so 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 one being
they tried a training program in the
past went as hard as they could gave it
a thousand percent and completely burnt
out they either got injured something
started hurting 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 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 and I
totally understand that especially when
it comes to running and your joints are
involved you're asking for a lot of your
body day today
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 and making it too hard for you
to get up and push every single day so
whatever category you fall in there just
know that a training program can do all
of 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 in this
next section we will talk about what
we're looking for from those workouts as
well as how to perform them on a weekly
basis all right so let's not complicate
this training process I think a lot of
things that come up in the beginning is
it just gets so numbers base and we
become so hyper focused on what we're
not doing that 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 so 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 your
program 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 we need heart
rate to get up higher than
that when you workout this has to be a
training session nothing crazy
skyrocketed but definitely a little
uncomfortable definitely higher than
normal
additionally you'll notice you'll
probably sweat more when you work out
everyone sweats the 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 and than normal
additionally you want to be using these
training sessions to make your body do
things that normally doesn'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 really
getting a full range of motion out of
your body you want to use your training
sessions to undo all of that so work
that upper body that lower body running
is really a whole full-body process as
as most other sports so you want to make
sure you're asking your body to get out
of its comfort zone and move 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 additionally 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 hard
effort so you've physically exhausted
yourself but you kind of notice that
little mental push right at the end
where you're really 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 so now let's talk
about what a weekly training plan might
look like and this can be kind of loose
if you don't have one you're exactly
following but I've found that this
combination of things usually works for
folks to keep going with their program
month to month what you're going to do
is you want to have at least three days
where you walk run or a combination of
both so 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 along for a longer
period of time and getting used to
keeping that heart rate up for longer
you're also going to look to do to
strength training days per week strength
training can be so many different things
you can sign up for a class you can do
your own circuit workout you can use
weights you can not use weights there's
plenty of great body movement body
weight movements you can do which I will
show you later on in this video and
lastly I want you guys to mobilize or
stretch almost daily I usually say one
day you can just you know let it go not
do anything but five to six days a week
you want to spend at least five minutes
mobilizing so there are so many videos
on our Channel ideas for this but give
your body some love not let those
muscles get so tight that you then get
injured and then that gets your training
off the rails you want to make sure
you're spending the time there in the
next section I'm going to explain what
the walk run days look like and after
that we'll talk about what a possible
strength training day might look like so
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 gonna go walk
today or I'm gonna go try to jog for 30
minutes and 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 gonna give you two great
run walk workouts to start with and you
can build from there first one is going
to be really simple for ten minutes
you're going to go out you're gonna walk
for 90 seconds jog for 30 seconds
alternated back and forth for the 10
minutes you'll end up having done the
walk and the run five times each that is
a great starter one that gets the heart
rate up it gets you used to that jogging
method again jog can mean anything it
can even be a power walk if you're not
up for that yet second version you could
do is find a moderate Hill so 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 one minute
you're gonna then just jog easy or walk
down the hill as your recovery and
you're gonna repeat that for six to
eight rounds all depending taking more
rest if you need to as the week's go on
as the days
you can mix those how you want you'll
know when it starts to feel a little bit
easier for you 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 where you feel a
little bit better and you'll watch the
walks get smaller the runs get longer so
now let's talk about those strength
training days I told you to include two
during your week of training let's talk
about how you could come up with a
workout that would be doable and
something that's going to help benefit
your run/walk days so an example today
I'm going to give you is going to be
four movements for a couple of rounds
with some rest built in between I find
that when I create workouts for myself
the more I can mix up the movements to
work different parts of my body the more
likely I will be able to last through
the whole thing get my rest where I need
to knowing that maybe one movement is
super arm heavy but then my arms will
get a break when I go to my squats next
or something like that this is just a
simple example I'll give you we have
tons of ideas on the channel if you need
more as well as a beginner running
program as part of our training club
subscription which you can check out
down below in the description
with tons of access to more workouts
just like this one so this is what
you're going to do you are going to
start with just a simple ten air squats
so lightly I'm just going to give you
kind of a rundown of this you're going
to keep those toes pointed straight
ahead press those knees out to the side
as you go down arms are out in front of
you and chest is up I'm just going to
take a squat here stand up squat down
stand up if you've never air squatted
before or done a squat of any kind put a
seat or a couch behind you you can
practice just tapping to there and
coming back up even sitting all the way
down standing back up we're gonna do 10
reps of that then you're going to do an
elevated plank hold so I'm gonna use
some a surface or something I can put my
hands up so I'm not doing a full
straight plank on the ground which is a
bit harder I'm gonna be elevated here on
the incline walk my feet behind me legs
are together but is squeeze like I'm
pinching a piece of paper back there and
then my belly button is just pulled into
my spine as much as I can I will hold
here 30 seconds or if I want to make it
a little bit more advanced what I can do
spread those legs a little bit and I can
do opposing
shoulder tops here getting a little bit
more dynamic work for the 30 seconds
next you're going to go into a glute
bridge race so I'm going to lay down
here get something soft into you if
you're outside on the cement like I am
and you're gonna just lay down on the
ground with your hands by your sides and
all you're gonna do is press out of the
heels and lift your hips to the sky so I
lift up and back down lifting up back
down you're gonna do 10 total raises
there and we're gonna finish with again
an elevated push-up position
I'm gonna go back kind of where I was
for that plain cold but now I'm gonna
work my triceps and my entire chest
while keeping my body stable through the
whole thing put my hands right under my
shoulders again walk the feet back and
I'm gonna keep my elbows and tight to my
side I'm gonna go down as far as I can
push back up down as far as I can back
up just for five push-ups and what I
would do in a workout scenario is I
would do one round of that rest maybe
two or three minutes or as much as I
needed to catch my breath and go through
another few rounds anywhere from three
to five rounds would be a great strength
workout especially in the beginning
adjust as needed like I said these
things start to get easier you start to
make them harder so I wanted to make
this video 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 gonna
ever get there how are you gonna get the
weight off and feel good how will
running ever be enjoyable to you and I
understand that I was there one thing I
want to leave you with is how can you
hold yourself accountable day to day
what can you do on a regular basis that
will make you stick to what you really
want a couple 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
really help hold you accountable you can
also just use a calendar and just X the
day's office 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 eight weeks of training and I had
no I
di was gonna stick with it that hard
that is always a good way to go
lastly you can use other people to hold
you accountable so there are online
groups we have an awesome Facebook group
that actually you would get part bead
get to be a part of if you joined our
training Club which you can do down in
the description that is just a community
of members all over the world they are
the most motivating people I've ever
seen they have all been in the beginner
steps just like you so they know how to
encourage and give you tips when things
are hurting or you don't feel like you
want to get up and do it that day and
it's a place for you to brag about your
own running about your own training post
that photo after you finish you'll get
hundreds of people liking and commenting
on it it's awesome
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 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 really have
seen before is people feel stronger
around the house they feel like they can
lift heavier things get things down from
a shelf they didn't used 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 training 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 we're gonna
get out of that regular I don't know
what I'm saying I want to make this
thing the most accessible
guys I hope these tips helped you in
some way if you are looking to kind of
boost that training or create some sort
of plan for your workouts you should
check out our two-week QuickStart
program two weeks of totally free
workouts mobility work injury prevention
all down in the description on that link
you can click there and check those out
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again for watching I will catch you in
the next video
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