What’s a Good VO2 Max for Me? Your Aerobic Fitness Explained

VO2 Max عددی است که تناسب قلبی تنفسی شما را توصیف می‌کند
عدد واحدی که عملکرد مستقل و همچنین عملکرد همزمان قلب، ریه‌ها، سیستم گردش خون و سلول‌های ماهیچه‌ای شما را نشان می‌دهد و عجیب نیست که VO2 Max شما به سلامتی، عملکرد و طول عمر مرتبط است.
عددی واحد که قلب، ریه‌ها، سیستم گردش خون و سلول‌های ماهیچه‌ای شما را در بر می‌گیرد که همگی به طور مستقل و با هم کار می‌کنند و تعجب آور نیست که VO2 Max شما به سلامتی، عملکرد و طول عمر مرتبط است.


At the same time, many people find VO2 max difficult to understand on their Garmin smartwatch. Why? Maybe mixing letters, numbers and abbreviations together makes things look scary and complicated. Let’s skip past that problem for a moment. If you are really interested in fitness, then you will be fine with a funny name.

And in case you were wondering, it is pronounced vee oh two max.

Ask a physiologist about VO2 max and they will explain that it is the maximum volume of oxygen your body can import, transport and utilize in a single minute during intense physical activity. If that rings a bell, then great. You’ve got it and might be ready to scroll down to the VO2 max charts below. There you can instantly see how your VO2 compares to other people of your same age and gender. Otherwise, stick around.

Why VO2 Max Matters

Exercise physiologists have studied how the human body uses oxygen for long time. And the history of VO2 max as a performance metric dates back over a hundred years. Scientists observed that people are always using some oxygen even at rest. Start moving around or exercising and your body starts to use more and more oxygen as the intensity increases. 

Why does your body need oxygen? Oxygen is the magical ingredient that makes aerobic energy production possible. That means transforming the energy stored in macronutrients like carbohydrates and fats into fuel for your muscle cells. That is why VO2 max is sometimes referred to as your aerobic capacity. It is also why endurance athletes spend a lot of time working to improve their VO2 max. 

To directly measure oxygen consumption, you need to wear a special mask together with a machine capable of analyzing the contents of your respiratory gases.
The goal is to measure how much oxygen is in the air you breath in compared to how much oxygen is in the air you exhale. The difference is how much oxygen your body is using.

VO2 max tests are typically performed in a laboratory and involve running on a treadmill. The speed of the treadmill increases gradually until you reach the intensity at which maximum oxygen consumption rate is achieved. It is quite a workout and should only be performed when healthy.

Compatible Garmin watches automatically estimate VO2 max during walking and running activities using a method developed by Firstbeat Analytics. Advanced analytics interpret combinations of heart rate and performance data to reveal your aerobic capacity. This means looking at how quickly you are walking or how fast you are running compared to how hard your body is working to keep up pace. The method can also be used for cycling if you happen to have a power meter mounted on your bike.

Understanding VO2 Max

The first thing to understand is that a higher VO2 max is generally better than a lower VO2 max. A higher VO2 max means that your body is better at taking oxygen from the air and delivering it to your muscles. The more oxygen your muscles can get, the more nutrients you can aerobically transform into the molecular fuel (ATP) that your muscles use to contract and perform. This is important because your aerobic metabolic pathways are by far your most efficient source of energy for your body.

Higher is better than lower, got it. But how high is high enough?

If you are a competitive marathon runner, triathlete, cyclist, or cross-country skier, then the answer is really, really high. Top endurance athletes practically dedicate their lives to improving their VO2 max.

For most people, however, a good VO2 max is understood in terms of so-called normal values. These are the ranges of VO2 max that researchers have identified in the general population. This is where things can get tricky. Similar VO2 max results can mean different things for different people.

A VO2 max of 40 can be excellent for one person, good for another and only poor for a third. What? The missing context here is that the first person is a 28-year-old woman, the second is a 42-year-old man and the last is a 20-year-old male student.

Making sense of VO2 max requires personal context. That is the challenge.

VO2 Max for Men vs. Women

Variation in physical performance between men and women mostly come down to differences in body composition. Research shows that men typically have more lean muscle mass than women. And women tend to naturally accumulate more fatty tissue. Where fat deposits accumulate on the body also varies between men and women. Men tend to store fat around the trunk and abdomen, and women storing more fat around the hips and thighs.
جایی که ذخایر چربی در بدن انباشته می‌شود نیز در بین مردان و زنان متفاوت است. بدن مردان تمایل به ذخیره چربی در اطراف میان‌تنه و شکم دارد در حالی که بدن زنان در اطراف باسن و ران‌ها چربی بیشتری ذخیره می‌کند.

These natural differences in average body composition are important for understanding what your personal VO2 max means. Muscles use oxygen while fat is simply stored energy.

On average, men have higher VO2 max values than women. So for a man and woman with the same VO2 max, the woman will have a better fitness level compared to her peer group.

A top female endurance athlete will almost certainly have a much higher VO2 max than the average male. However, she will likely have a lower VO2 max compared to a top male endurance athlete.

What’s a Good VO2 Max for My Age?

Age is always a tough topic. It is not fun to think about, but our performance tends to get worse as we get older. As humans our peak fitness potential is usually around the age of 20. This is true for both men and women.

From there, fitness typically declines between 5%-20% per decade in healthy individuals between the ages of 20 and 65. Cardiorespiratory fitness losses can be managed through healthy lifestyle choices and regular physical activity.
Past the age of 70, fitness levels decline even more quickly.

Several factors contribute to age-related fitness declines. One is the fact that total body mass or weight tends to increase as we get older, but lean muscle mass decreases. Another is that our muscles work less efficiently. This affects the large muscles that power our movement and the heart.

As we get older, our hearts simply cannot beat as fast as when we were younger. The force with which the heart beats to push oxygenated blood to the muscles also decreases.

The good news about VO2 max and aging is that for the most part accelerated fitness declines resulting from sedentary lifestyles can be reversed. This means that with proper care you can improve your fitness and feel younger and more energetic in the process. 

Typical VO2 Max Fitness Scores for Men by Age Group:

Male مقدار 20 – 29 30 – 39 40 – 49 50 – 59 60 – 69 70 – 79
Superior 95 55.4 54 52.5 48.9 45.7 42.1
Excellent 80 51.1 48.3 46.4 43.4 39.5 36.7
Good 60 45.4 44 42.4 39.2 35.5 32.3
Fair 40 41.7 40.5 38.5 35.6 32.3 29.4
Poor 0 – 40 41.7 > 40.5 > 38.5 > 35.6 > 32.3 > 29.4 >

Typical VO2 Max Fitness Scores for Women by Age Group:

Female مقدار 20 – 29 30 – 39 40 – 49 50 – 59 60 – 69 70 – 79
Superior 95 49.6 47.4 45.3 41.1 37.8 36.7
Excellent 80 43.9 42.4 39.7 36.7 33 30.9
Good 60 39.5 37.8 36.3 33 30 28.1
Fair 40 36.1 34.4 33 30.1 27.5 25.9
Poor 0 – 40 36.1 > 34.4 > 33 > 30.1 > 27.5 > 25.9 >

Data reprinted with permission from The Cooper Institute®. For more information, go to www.CooperInstitute.org.

What About My Weight?

Weight management and fitness topics often go together and for good reason. Both are good health indicators and both benefit from healthy lifestyles.

When you get your VO2 max from a smartwatch or fitness tracker, the number you see is what exercise scientists call your relative VO2 max.

This simply means that the number you see is how much oxygen you can use per kilogram of body weight in a single minute. That means that your body weight is already factored into the equation.

If you are curious about your absolute VO2 max, you can easily calculate it. Simply multiply the VO2 max shown on your watch by your body weight measured in kilograms. 

Cr: www.garmin.com

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آستانه لاکتات چیست و چگونه می‌توان آستانه لاکتات خود را تعیین کرد؟

تمرینات آستانه

مربی دو، تام کرگز، واقعیتی را درباره اصطلاحی که اغلب اشتباه فهمیده می‌شود، بیان می‌کند و نشان می‌دهد چگونه می‌توان از تمرینات آستانه لاکتات (threshold training) برای بالاتر بردن سرعت استفاده کرد.
تمرینات آستانه لاکتات یکی از تمرینات پایه برای دوندگانی است که در تلاش برای دویدن مسافت‌های 800 متر و فراتر از آن هستند.
آستانه لاکتات حدی است که اسید لاکتیک با سرعتی بیشتر از سرعت دفع آن در خون تولید و انباشته و منجر به خستگی می‌شود.
تمرینات آستانه لاکتات برای بالا بردن این حد طراحی شده است و شما را قادر می‌سازد تا برای مدت طولانی‌تری سریع‌تر بدوید.
هنگامی که ورزش می‌کنیم، گلوکز را برای تولید انرژی تجزیه می‌کنیم. لاکتات و یون‌های هیدروژن به عنوان بخشی از این فرآیند تولید شده و وارد جریان خون می‌شوند.
در سرعت‌های پایین، بدن شما لاکتات و یون‌های هیدروژن (معروف به بافر) را به راحتی پاکسازی می‌کند و از لاکتات به عنوان منبع انرژی استفاده می‌کند. وقتی سخت‌تر می‌دوید، لاکتات و یون‌های هیدروژن در خون، از سطح پایه خود بیشتر می‌شوند – این آستانه لاکتات نامیده می‌شود.

گلوکز
Lactate is generally measured in millimoles per litre (mmol/L) and lactate threshold usually occurs around 2mmol/L.
اگر به افزایش شدت دویدن ادامه دهید، توانایی بدن برای پاک سازی و استفاده مجدد از لاکتات نمی‌تواند با سرعت تولید آن همگام شود – این نقطه آستانه لاکتات شماست.

از این نقطه به بعد، یون‌های هیدروژن و لاکتات به سرعت در خون افزایش می‌یابند. افزایش یون‌های هیدروژن سطح pH خون را کاهش می‌دهد و آن را اسیدی‌تر می‌کند.

این امر توانایی ماهیچه‌ها برای انقباض را کاهش داده و سرعت شما را کم میکند. این نقطه اغلب در حدود ۴ میلی مول بر لیتر لاکتات رخ می‌دهد.
So while lactate itself does not cause fatigue, we can use it as a proxy measurement for the other changes taking place that do limit your performance.

چگونه نقطه آستانه لاکتات خود را تعیین کنیم؟

آزمایش‌های مختلف فیزیولوژیکی و میدانی وجود دارند که می‌توانند به تعیین نقطه آستانه لاکتات کمک کنند. این موارد شامل انجام یک سری تمرینات است که به تدریج شدت آن افزایش می‌یابد و در پایان هر تمرین به اندازه نوک سوزن از انگشت یا گوش، خون گرفته می‌شود.
با افزایش سطح لاکتات، نتایج آزمایش‌ها می‌توانند با سرعت، ضربان قلب (HR) و میزان تلاش درک شده مطابقت داده شوند تا آستانه لاکتات شما با دقت قابل قبولی برآورد شود. اما، این کار می‌تواند هزینه بر باشد.

ساعت‌های ورزشی
بسیاری از ساعت‌های ورزشی می‌توانند نقطه آستانه لاکتات را تخمین بزنند، اما دقت چنین اندازه‌گیری‌هایی تنها در صورتی باید مورد اعتماد باشد که با نتایج روش‌های دیگر همبستگی داشته باشد.
به عنوان مثال می‌توانید خودتان تست ماکزیمم ضربان قلب را انجام دهید و سپس نقطه آستانه لاکتات خود را در محدوده ۸۶ تا ۹۰ درصد این رقم تخمین بزنید.

مسابقه‌ای را بدوید که حدودا یک ساعت طول می‌کشد. در صورتی که آمادگی این را داشته باشید که با حداکثر توان خود و به بهترین شکل بدوید، می‌توانید تخمین مناسبی از سرعت، ضربان قلب و تلاش درک شده برای استفاده در تمرینات آستانه لاکتات خود به دست آورید.

 

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با تکیه بر احساس هم می‌توانید پیش بروید. احساس سختی کنترل شده، یک راه خوب برای پیدا کردن نقطه آستانه لاکتات است – نمره ۷ تا ۸ از ۱۰، یا سطحی که در آن هنوز می‌توانید دو یا سه کلمه صحبت کنید.

Yes, it's less accurate, but it's a starting point and it gets you in the ballpark – sometimes we can be too caught up in the numbers, and not enough in the feel of the run.

تمرینات آستانه لاکتات تریشولدچگونه باعث بهبود عملکرد می‌شوند؟

بسیاری از مربیان، فیزیولوژیست‌ها و ورزشکاران معتقدند که درست تمرین کردن، پایین، بالا و روی نقطه آستانه لاکتات بهترین راه برای بهبود آن است. مثال‌های مشهور آن، پائولا رادکلیف و برادران نروژی اینگبریگسن هستند.
این محدوده شامل دویدن طیف وسیعی در پیس‌های مختلف است که بین آستانه لاکتات شما (از حدود پیس ماراتن) تا کمی بالاتر از نقطه آستانه لاکتات (تا حدود پیس 10K) قرار می‌گیرد.
برادران نروژی اینگبریگسن
با این حال، برخی از مربیان و ورزشکاران از تمرینات مدل آستانه لاکتات به نفع مدل‌های دیگر تمرین اجتناب می‌کنند.
ممکن است با مفهوم تمرینات دو بخشی (polarised training) آشنا باشید، که در آن اکثر حجم تمرین (یعنی حدود ۸۰ درصد) با شدت کم و ۲۰ درصد باقیمانده در آستانه لاکتات یا بالاتر از آن انجام میشود و از محدوده میانی که بیشتر تمرینات آستانه لاکتات می‌تواند در آن قرار گیرد، دور می‌شود.

آنچه برای شما مفید است باید بر اساس تاریخچه و شرایط تمرینی فردی شما باشد، اما من متوجه شده‌ام که تمرینات مبتنی بر آستانه لاکتات ترشولد (threshold-based training) به بسیاری از ورزشکارانی که در 12 سال گذشته مربیگری کرده‌ام کمک کرده است.
It’s not a magic bullet, and it needs to be mixed with good recovery and a broader sensible training mix, but if you aren’t including threshold work in your sessions, you could be missing out on some iimportant development as a runner.

Is tempo pace the same as threshold pace?

اصطلاحات در دویدن می‌توانند گیج کننده باشند. اگر به دنبال تفاوت‌های پیس آستانه با تمپو هستید، متاسفانه پاسخ دقیقی برای آن وجود ندارد.
برای برخی از دوندگان و مربیان، دویدن تمپو به دو طولانی‌تر با شدت کمی کم‌تر اشاره دارد که ممکن است بتوانید در یک مسابقه، 2 تا 3 ساعت اینگونه بدوید (نزدیک‌تر به آستانه لاکتات).

دویدن تمپو
برای برخی دیگر دویدن تمپو، دویدن با سرعتی کمی بیشتر از سرعت آستانه لاکتات، نزدیک به سرعت مسابقه‌ای ۳۰ تا ۴۰ دقیقه‌ایست و کسانی هستند که از دویدن تمپو و دویدن آستانه به جای یکدیگر استفاده می‌کنند.

گاهی اوقات، بهتر است منظورتان را واضح بگویید: برای مثال، با سرعتی بدوید که می‌توانید برای 40 تا 60 دقیقه در یک مسابقه آن را حفظ کنید، با فلان ضربان قلب بدوید و غیره.
یا حتی می‌توانید آن را ساده‌تر کنید – مثلا، سبک، استیدی (steady)، قوی، محکم.

Try these 3 threshold workouts

How do you do them then?

برای مدت بیشتری در نقطه آستانه لاکتات یا نزدیک به آن تمرین کنید.

What intensity?

Run at a pace you feel you could hold for 50 to 60 minutes in a race. Most runners’ heart rates would be at 86 to 90% of their maximum at this effort.

What volume?

If you’re just starting out or racing over shorter distances (1500m to 5K), then 15 to 25 minutes at this effort is enough.

برای تمرین نیمه ماراتن یا ماراتن، با نزدیک شدن به روز مسابقه، سعی کنید به ۳۰ تا ۵۰ دقیقه برسید
آستانه لاکتات.

۱/ تمرین در آستانه لاکتات

خوب گرم کنید و ۱۵ تا ۲۵ دقیقه دویدن در آستانه لاکتات را به آن اضافه کنید سپس خود را سرد کنید.

۲/تمرین‌های اینتروال لاکتات ترشولد

سبک شروع کنید؛ آهسته، پیوسته و در بخش‌های آستانه‌ای بدوید. به عنوان مثال، ۱۵ دقیقه سبک، ۱۵ دقیقه استیدی (steady) و ۱۵ دقیقه دویدن در آستانه‌ لاکتات.

 PROGRESSION RUNS

۳ / تقسیم کردن جلسات آستانه لاکتات

تقسیم جلسات آستانه لاکتات به قسمت‌های طولانی با ریکاوری‌های کوتاه، سبک یا استیدی (steady) می‌تواند به شما این امکان را بدهد که در حالی که شدت تمرین خود را تحت کنترل دارید مدت زمانی را که برای تمرینات آستانه لاکتات صرف می‌کنید افزایش دهید یا کمی سریع‌تر بدوید.
به عنوان مثال ۶ تکرارِ ۵ دقیقه‌ای با ریکاوری سبک ۶۰ ثانیه‌ای یا ۳ تکرارِ ۱۰ تا ۱۵ دقیقه با ریکاوری سبک ۲ دقیقه‌ای.

 

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Cr: www.runnersworld.com

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How to know when you're running in the right zone


Knowing when you’re going hard and when you’re taking it easy is key.
Knowing when you’re going hard and when you’re taking it easy is key to effective 80 / 20 Dr Stephen Seiler of the University of Agder, Norway, is one of the world’s foremost exercise physiologists and recommends a ‘triangulation of methods’, using a combination of heart rate, perceived exertion and pacing for best results.

Heart rate

Heart-rate monitors are very accurate at measuring intensity. First, identify your lactate threshold, which is similar to the ventilatory threshold. You can find yours by undertaking a 30-minute time-trial run where, after a brief warm-up, you run as far as you can in 30 minutes. Take your average heart rate during the last 10 minutes as your lactate-threshold HR.
Heart rate
Below are five intensity zones based on lactate-threshold HR. You’ll note that these aren’t contiguous.
That’s due to a buffer between low and moderate and moderate and high. Avoid these ideally, as that’s the physiological no-man’s land. Ventilatory threshold falls at the bottom end of zone 3, so anything under that is low intensity; high intensity is zones 4 and 5.

  1. Low aerobic: 75-80% of lactate threshold
  2. Moderate aerobic: 81-89% of lactate threshold
  3. Threshold: 96-100% of lactate threshold
  4. VO2 Max: 102-105% of lactate threshold
  5. Speed: 106%-plus of lactate threshold

 

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Pros Good for maintaining effort level during low-intensity runs.
Cons Not great for high intensity because of a phenomenon known as cardiac lag. Your heart can take up to 30 seconds to catch up to an increase in effort. The same when recovering.

Perceived exertion

Simply, this refers to how hard you feel you’re working during a session. To help you quantify this, many coaches will use a simple one-to-10 system, where one is extremely easy and 10 extremely hard.
Low-intensity corresponds
to a rating of 1 to 4; moderate, 5-6; and high, 7 to 10.
Pros The simplest and, arguably, the most realistic indicator of the body’s current limits and state.
Cons As intensity rises, your brain can overestimate exertion levels.

Pacing

Use the online pacing calculator at runnersworld.com/uk/pacecalculator. Input a time from a recent race or time trial and it calculates your target paces for different types of session.

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This includes ‘easy’, ‘long, ‘tempo’, ‘VO2 max’ and ‘speed’.
For the purposes of 80/20 training, easy and long are low; and VO2 max and speed are high.
For example, 40 mins for a 10K means easy is 4:57min/km and long 4:57-5:36min/km, while VO2 max is 3:43min/km and speed 3:26min/km.

Pros Great for monitoring and controlling intensity in moderate and high-intensity runs.
Cons Don’t fall into the pacing trap of going too hard every session.
Cr: https://www.runnersworld.com

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Running Advice for Overweight Runners

 دوندگانی که اضافه وزن دارند
Running Advice for Overweight Runners
Get active, stay safe, and build your fitness over time

Runners, despite what may be advertised, come in all shapes and sizes. If you’re overweight, running is a great option that can help you improve your health, get in shape, boost your confidence, and achieve a healthy weight.

That said, getting started with running may be a bit more challenging if you are overweight due to the fact that extra body fat can make you get winded more easily than those who are leaner.

Try not to get discouraged by this and see it as just one hurdle to overcome in a journey toward better health.

Here’s some advice on how overweight runners can safely start a healthy running habit and reap all the great benefits of running.

How to Start Running When You're Overweight

Set yourself up for success by making sure that you are medically cleared to start running and that you have the proper shoes to support your body once you begin.
How to Start Running When You're Overweight

  • Check with your doctor
  • Get proper footwear
  • Start small
  • Switch to run/walks
  • Add strength training
  • Believe in yourself

Check with your doctor

This is an important step for anyone who’s new to running, but especially if you’re overweight. Share your running plan and goals with your doctor, and have him/her assess your plan and any potential health issues.

Talk about any pre-existing conditions or previous injuries that might have an impact on being able to start a regular running program.

Your doctor may also recommend that you do an exercise stress test on a treadmill to rule out any cardiovascular issues.

If he or she deems it's not quite safe for you to start now, talk about what milestones you need to reach before you can.

 

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Get proper footwear

Wearing the wrong running shoes for your feet and running style can lead to injuries and general discomfort while running. If you’re overweight, the extra weight and pressure on your joints can make you even more vulnerable to injuries, so it’s crucial that you get the right running shoes for you.
Go to a running specialty store, where trained salespeople can do a running gait analysis and recommend the best choices for your running gait, foot, and body type.

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You may need shoes with extra cushioning, good arch support, or some other special feature.

You should replace your shoes every 300 to 500 miles, although this can vary depending on how you run, your weight, and the type of terrain you cover. Heavier runners typically need to replace their shoes more often.

How to Build Up to Running

Even if you have no plans of eventually running a marathon, remember that your fitness journey is a proverbial one nevertheless.

Start Small

Trying to do too much too soon may lead to injury and burnout.
If you’ve been inactive for at least a few months or longer, you should start by walking.
Start Small
You can begin walking on a treadmill, outside, or even in a pool. Start with just 5 or 10 minutes if that's all you can manage.
Consistency is key, so try to walk a little bit each day. Just get your body used to the activity and work up to a continuous forward motion for 30 minutes before you start to add some running.

Switch to a Run/Walk Strategy

Once you’ve built up your fitness through walking, you can get started with run/walk, which is an excellent strategy to safely and comfortably build your running endurance.

  1. Start your run/walk session by warming up with a 10-minute brisk walk to get your heart rate up and blood flowing to the working muscles.
  2. Next, run easy for 1 minute and then walk for 2 minutes. The walk should be an active rest, not a complete break.
    Don’t walk casually—do it with a purpose, like a power walk, to make sure you’re getting a good cardio workout.
  3. Repeat this cycle for 15 to 20 minutes, and then finish with a 5-minute walk as a cool down.

Switch to a Run/Walk StrategyAs your 1-minute run intervals become easier, you can increase the number of your run intervals and decrease the length of your walk intervals.

While some people try to get to the point where they can run continuously without walk breaks, others decide to stick with run/walk as a long-term strategy, using intervals such as run 3 minutes/walk 1 minute or run 2 minutes/walk 30 seconds.

Taking It to the Next Level

Once you’ve built up your endurance with run/walks, you should continue to challenge yourself by increasing your effort or distance during your runs. This will help boost your calorie-burning efforts, improve your fitness even more, and help prevent you from getting bored with your routine.

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You can start adding speed by warming up for a mile and then running at a faster pace (breathing heavy, but still in control) for a minute and then recovering at an easy pace for a minute.
Continue with this pattern for two miles, then cool down for 5 to 10 minutes.

When that gets too easy, you could always increase the time of your speed intervals or do hill repeats instead.

Add strength training

If you’re not already doing some strength training, try to incorporate at least one or two sessions in your weekly routine. Not only will you burn more calories while you're doing these exercises, but your increased lean muscle mass will improve your running performance.
You'll be able to run faster and longer, and pump up your calorie burn when running.
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Strength training also helps prevent running injuries, so you'll be able to maintain your commitment to exercise by staying injury-free. You don’t need to belong to a gym or have special equipment to strength train.

Ways to Stay Motivated

Sticking with your running plan and achieving your goals may, at times, feel difficult. Do what works best for you when it comes to keeping your motivation up.
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That might include strategies such as:

      • Rewarding yourself
      • Running with a buddy
      • Setting specific goals
      • Tracking your progress

Ignore the Naysayers

Unfortunately, there are people everywhere who can take issue with just about anything, which may make you feel self-conscious.

While you may not have the speed or distance of other runners (yet), those who enjoy the sport tend to appreciate anyone else who does too.
While you may not have the speed or distance of other runners (yet), those who enjoy the sport tend to appreciate anyone else who does too.
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You’re working hard to improve your health and fitness. YOU are impressive. YOU are inspiring.
Don't let anyone hold you back.

Surprisingly, you may find some family members and friends to be unsupportive of your interest in running. Lack of support from people close to you is often the result of their own jealousy or insecurities
If people challenge you and tell you that you shouldn’t be running, use it as fuel to prove them wrong.

Achieving Your Weight Loss Goals

Though running can be a helpful tool for weight loss and maintenance, it is not a guarantee. Some runners may actually make mistakes that lead to weight gain.

One of the biggest obstacles to losing weight through running is eating too many calories because of your increased appetite. You can undo all of your hard work by giving into cravings or rewarding yourself with unhealthy foods.
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Some strategies that can help you lose weight and avoid weight gain:

      • Avoid certain situations: If you think you'll have trouble avoiding mindless eating or overindulging, try to come up with a different activity to do.
      • Keep your fridge and pantry stocked: Choose healthy foods that make up a nutritious, heart-healthy diet, such as whole grains, fish, lean meats, vegetables, and fruits.
        They'll provide essential nutrients, help fuel your workouts properly, and aid in your post-run recovery.
      • Minimize processed foods: Keep processed foods to a minimum and work on cooking more at home.
      • Spread out your calories: Eat five to six small meals throughout the day, rather than eating three big meals. You'll reduce your overall hunger and gain more flexibility in scheduling your runs because you won't have to delay your run until after you digest a big meal.

Tracking your calories with app or gadget can help you stay more aware of how many calories you’re taking in vs. burning—an awareness that will make you more successful at losing and maintaining your weight, according to research.
It will also likely help you stay motivated to stick with your running habit.
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We've tried, tested, and reviewed best fitness trackers. If you're in the market for an activity tracker, explore which option may be best for you.

Common Issues for Overweight Runners

There are a number of common issues that overweight runners may face as they begin.

Some of these are things that are common to all runners, while others may be more problematic for those carrying extra pounds. Fortunately, there are many solutions that can help you cope with these issues as they arise.

Trouble Breathing

As you run, your heart rate increases, and you breathe faster in order to take in more oxygen. The problem with this is that these fast breaths are often very shallow, meaning they aren't providing a whole lot of oxygen intake.

One way to deal with this is to focus on how you breathe as you run. Try taking in deeper belly breaths and then do a big exhale. This clears your body of CO2 and ensures that you're getting an adequate supply of oxygen.

Trouble BreathingRhythmic breathing is another approach that can help. Rather than simply trying to inhale as much air as you can with each breath, time your breathing in rhythm with your steps. Inhale for three steps, then exhale for two.

This approach can help you better maintain deep breathing and improve your lung capacity.

If you feel like you are struggling to breathe, ease back, and spend some time doing some slower jogging or walking.

As you continue to train and build strength and endurance, breathing should become easier. If you find that you are still experiencing difficulty or if your breathing struggles seem severe, talk to your doctor.

Foot and Joint Pain

Running can put a serious strain on the joints and feet. The impact of every step places the force of your weight on those joints and feet, which is why it so is critical to wear good shoes and running with the proper form and stride.

Reduce joint and foot pain by:

  • Landing mid-foot, rather than on the toe or heel
  • Listening to your body and taking time to rest if you start to feel pain
  • Keeping your steps as light as possible
  • Making sure you are standing tall and upright; don’t hunch forward or slouch

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Perhaps most importantly, stick to a running schedule that eases you into the sport. Try following a training schedule that is specifically designed for beginners.

Don’t increase your miles suddenly or dramatically. Working up your speed and distance slowly can ease the strain on your joints and feet and reduce your risk of injury.

Shin Splints

The impact of running can also lead to shooting pain in your lower legs, a phenomenon known as shin splints.

Causes of shin splints can include poor form, running on a hard surface, running downhill, wearing the wrong shoes, or going too hard, too fast.

شین اسپلینتTreatment usually involves home remedies including rest and ice compresses. Shin splints - self-care. U.S. National Library of Medicine. U.S. Department of Health and Human Services. 2018. Analyzing your shoes and gate may help prevent shin splints in the future, as can these tips:

      • Add strength-training a couple of days each week
      • Increase your running intensity gradually
      • Make sure you warm-up before your run
      • Stretch properly

Be sure to stop and rest when things start to hurt.

Trying to work through pain will worsen shin splints and can lead to more serious injury.

Runner’s Knee

Runner’s knee can be a problem for any runner, but carrying extra weight can put additional strain on the joint.

This condition is characterized by pain around the kneecap area. At times your knee might feel weak as if it might give out if you put weight on it.

Runner’s KneeThe most common remedy for runner’s knee is rest and ice. You can also help prevent pain by sticking to a training schedule that is appropriate for your fitness level.

Focus on building strength and speed gradually. If your knees start to give you trouble, ease back and give your body a chance to recover.

Check with your doctor to be sure that the pain is not a sign of a more serious condition. You may need to visit a podiatrist to be fitted with custom orthopedic supports.

Chafing

Chafing is a common running ailment that can be annoying and downright painful. The combination of skin, sweat, and rubbing clothes is bound to cause chafing, particularly in spots where you might have folds of skin or where body parts touch.

The inner thighs and underarms areas can be particularly troubling spots.

ChafingChafing can lead to rashes and raw skin, which is uncomfortable both during and after your run.

In order to minimize chafing, it is important to wear the right clothing when you run. Fabrics that wick sweat away from your body help reduce discomfort and mean you’ll be less likely to end up with chafed, raw skin.

Running tights can also help prevent the inner thigh area from getting rubbed raw as you run. Anti-chafing lubricants such as Body Glide can also be helpful.

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A Word From Verywell

There is no one image of a runner. Never feel that your weight poses an obstacle if you are interested in becoming one. The key is to follow a workout schedule that is appropriate for your current fitness level, practice good running form, and make sure that you wear gear designed for comfort and injury prevention.

Cr: www.verywellfit.com

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