Running while overweight is hard and can take a toll on a person’s feet, knees, shins, lower back and hips. Here is this week’s question:
Stew, what is your advice for heavier athletes running for their cardio activity or doing nonimpact cardio? I am 6’2”, 260, and looking to lose weight. I am a former strength/power athlete with a football background. I am trying to get under 220 and join the Army.
Thanks,
Jason
The primary concerns for heavier athletes while running are the increased impact forces on their joints. Typical running injuries will occur quickly, especially if you are new to it. While running is an effective form of cardio, it is not always the best option for heavier athletes, especially those with weaker muscles. Consider starting with nonimpact cardio instead, then progressively begin running as the pounds come off. Your feet, knees and shins will thank you.
Here’s some running information for heavy athletes and new runners.
Running Advice for Heavier Strength and Power Athletes
Athletes with significant muscle mass are better equipped to handle the impact of running because of their strong bones and connective tissues. However, they are still at risk of strained joints. Their focus should be on running shorter distances at a moderate intensity so they can improve their conditioning. They should mix running with nonimpact activities.
Read Next: How an Australian Potato Farmer Changed Running Forever
Running Advice for Athletes with More Body Fat
This group is at a higher risk of injury from running. The greater mass puts more stress on joints, and weaker muscles and tendons may not provide adequate support where it matters. For these athletes, nonimpact cardio should be the foundation of their routine. Running should be introduced gradually, if at all, and only after building a base of fitness and possibly losing weight through other means.
Running Advice for New Runners
This advice can be offered to all new runners: Keep the running mileage low at first, with a mix of walking and jogging, supplemented with nonimpact cardio. Then increase the mileage by 10% to 15% each week if no aches or pains occur.
Optimal Cardio Mix: Triathlon Method (Bike, Swim and Run)
Consider a 2:1 ratio of nonimpact exercises to running as a sound, effective strategy for heavier athletes. Here’s what you need to know to apply this strategy.
Biking
Stationary biking is a safe and excellent nonimpact alternative that builds cardiovascular endurance and leg strength without the pounding of running. It is particularly effective for heavier athletes, because it allows them to train at high intensities for longer durations, burning plenty of calories in the process.
Swimming
Swimming is the ultimate nonimpact workout. It engages the entire body, builds a strong core and is a form of recovery and active rest. Swimming is a great option for athletes who need a break from high-impact activities while still getting an intense cardio workout. If you are not comfortable swimming, you can replace it with rowing, the elliptical machine or more walking.
Running
Running should be the supplement, not the primary focus. When beginning to run, heavier athletes should focus on proper form, use high-quality, cushioned footwear and run on softer surfaces such as a track, trails or grass. Also, jogging for one minute, then walking for one, is a good way to begin adding running into your training.
Remember these rules for new runners:
If it hurts to run, stop running.
If it hurts to walk, don’t run.
If it hurts doing nothing, go see a doctor.
You Need More Than Just Cardio
Do not forget resistance training. You will burn more calories incorporating calisthenics and weight training into your cardio routine.
And remember, the biggest challenge is what you do with the rest of your day and the quality and quantity of food and drink choices you make.
By varying cardio exercise while incorporating a lifting and calisthenics program, you can build a body that’s as strong as it is fast, and you’ll unlock new levels of performance you never thought possible.
Check out more articles in the Military.com Fitness Section on running, rucking progressions, fitness testing, strength and endurance training for the tactical athlete that will help you understand the methods of preparing for tactical professions.
Want to Learn More About Military Life?
Whether you’re thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.
Story Continues
Read the full article here