Although running is one of the most effective exercises for weight loss, it is also one of the most difficult if you are overweight. As running is a weight bearing exercise, the lighter you are, the easier it is… and the heavier you are, the harder it is. Because it is more difficult to exercise with a high body weight, your heart rate and perceived exertion (how difficult it is) are both elevated.

However, the benefit of weighing more whilst doing weight-bearing exercise is that you will be using up much more energy. Running uses more calories than most other forms of exercise, so even if you have to begin by doing mostly walking with brief interludes of jogging, it is certainly worth doing. As you lose weight you will find it easier to run, and in conjunction with increased fitness levels, you should progress reasonably quickly.

If you are more than two stones heavier than you should be, it is worth having a health check-up with your doctor before you begin, as obesity is linked with heart disease and diabetes. However, the risk of heart disease and diabetes is reduced through activities such as regular running, and it is likely that your doctor will recommend regular exercise. Having health parameters which will alter as you become fitter can create useful goals in addition to the goals you will set yourself when you begin running. It is exceptionally motivating to see weight and body fat levels reduce whilst blood pressure, cholesterol and resting blood sugar levels are also dropping.

The other main consideration of extra body weight is the pressure that running may have on your joints. You may initially find that it is just too difficult or uncomfortable to try and jog. If this is the case, simply follow the pre-run program below to help you reduce your body weight and strengthen hip, knee and ankle joints in preparation for your running program.

Pre-run exercise programs
Your pre-run program could also include non-weight bearing exercises such as swimming, cycling or rowing to help prepare your body for running, also enjoying the following benefits:
- Increased cardiovascular fitness
- Reduced body weight
- Stronger joints
- A regular exercise habit.

Weight training will also help, as it increases lean tissue (which elevates metabolic rate, increasing caloric expenditure and maximizing weight loss) and strengthens joints. However, if you can walk, a power-walking program as shown below is a great pre-run program as it offers several other benefits:

- You get into the habit of walking around your running routes
- You can build up the habit of going out for a walk, which you will then progress into a run
- You can inject a few yards of jogging throughout your walk
- You can go hiking and do hill walks to increase intensity
- Walking is weight-bearing exercise, and it specifically helps to strengthen bones and joints in the lower limbs in preparation for running.

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