android game mod apk game mod best android game mod best game mod game mod apk android game download android game free
make up wedding jogja make up wedding yogyakarta make up prewedding jogja make up prewedding yogyakarta make up pesta jogja make up pesta yogyakarta make up pernikahan jogja make up pernikahan yogyakarta make up wisuda jogja make up wisuda yogyakarta
Wednesday August 15, 2018
How to start a running program when you are overweightBeginning a running program as an overweight person can be tricky. In fact not all people should run—even if they like to do so. Running is a cardiovascular exercise per excellence and require lots of effort and energy. In addition,  its high impact nature can lead to a myriad of injuries and health problems.

As a result, most overweight people shy away from the sport of running, some even regard it as a form of torture and waste of time. This couldn’t be farther from the truth. If you’re really overweight, then running is your best ally.

In fact running sheds more weight than other training exercises. Not only that, it can also boost your fitness level (so you can climb the stairs without losing your breath), reduce stress levels and the likelihood of cardiovascular problems, increase your sexual prowess. And so on.

As a result, I’m going to share with you the 2 only things you need to do to go from a couch potato to being a true runner while keeping your sanity and having fun.

1st  Step:  Prepare Your Mind

Most beginners get fixated on the physical part of the training  that they totally overlook the importance of mental training. See, mind over matter. If your mind isn’t in the right place, you won’t make it far down. Therefore the proper mindset is crucial. Getting your inner game right from the get go can help you keep your demons (excuses) at bay and make the training much more easier.

Beliefs determine mindset. Hence, holding onto a limiting belief, such as “ I’m genetically not fit to run” and the like, is going to be a major roadblock down the road. Hence, blasting through these limiting beliefs and building empowering ones is the way to go.

One way you can get yourself rid of those limiting beliefs is to just to take a look up success stories on the net for people just like you. They had limiting beliefs but they learned to blast through them with drive, consistency and doing what the right things.

In the end, you’re not your genes, with delicate and consistent work, you can override them. However, I’m not saying that you can become a marathon runner overnight. Let’s be realistic.

Building empowering beliefs is the other side of the coin. Here are 3 ways to help you do that:

-          Visualize success all the way. Picture yourself ALREADY becoming a runner and losing the extra pounds for good.

-          Peer up with like-minded people who are on the same path while cutting off negative people from your life.

-          Keep learning and reading running books, magazines, articles, and success stories.

2nd Step: Start Walking , Get Running

No amount of mental preparation can make out of you a true runner. The skill is learned in the field. Therefore, you need to get going and start the real exercise. Nevertheless, there is no need to rush here. In fact starting a running from the get go can be a big mistake. Beginner should take off slowly and start by walking first. Doing so will make sure that you don’t put yourself  at the risk of running injuries, health problems and a premature disappointment.

The Walk-Run-Walk program is the perfect recipe for beginners. This simple program will not only help you get your gears ready for running, it’ll also help you burn fat, get in the habit of exercising regularly, and boost your confidence levels through the roof.

As a result,  start slowly and find out that you can still make colossal progress in just a matter of weeks.  The Walk-Run-Walk program can help you get there.

 Here how your first 4 weeks of training should look like:

1st week: Go only for walking 3 to 5 times a week. remember you’re still building the foundation.

2nd week:  Start with a 5 minutes walk for warm-up. Add a 30-45 running intervals with the walking sets. Repeat the pattern  4 to 5 times. Always end your workout with a cool down.

3rd week:  Warm-up for 5 minutes. Run for 1 full minute. Walk for one full minute. Rinse and repeat

4th week:  warm-up for 5 minutes. Run for 80-90 seconds. Walk for one full minutes or less.

See, as you get fitter, your stamina improves and can run for longer with less need for walking. And when you’re comfortably able to run for 30 minutes straight, then you’ve made it.

Putting into action what you’ve just learned will determine your result. Your success rate depends mostly  on the speed of implementation. So take action now and remember to stay within your skill level.


About the author

David DACK is a runner and an established author on weight loss, motivation and fitness.

If you want more free tips from David DACK, then go to and for a limited time you can grab this special "Weight Loss By Running" FREE report

If you really want to Lose Weight fast and forever, this is a proven step-by-step technique that can help. You can lose up to 5 pounds each week by just following this simple report. So what are you waiting for? Click Here Now!


0 #1 Kaysha Lopez 2012-01-10 12:35
Check out this article.

Add comment

S5 Box

Search - Categories
Search - Contacts
Search - Content
Search - Newsfeeds
Search - Weblinks
Search - JComments

Free Fat-Loss and Muscle Building E-Books