As I've mentioned in my other articles, I'm not a small guy.
When I run it feels like I'm trying to jackhammer my shins through the pavement.
Having suffered severe stress fractures at one point in my life, I have no real desire to experience that kind of pain again.
So what I have done is develop a runner's guide for fat men.
It's the plan I'm using, and it is showing results.
If you are a fellow fat guy (or gal!) then I think it is worth the time and effort to try.
First things first...
you need good footwear.
Those $10 sneakers from Wal-Mart aren't going to cut it for us.
We are too heavy, too out of shape, and are going to have all sorts of form problems.
Don't add to your issues by using poor footwear! Go to a real sports store and have them get you shoes that will support your needs.
Make sure they actually test your feet to find not only your right size, but also the type of footwear that will give your feet the support they need.
For instance I am very, very flatfooted.
A standard pair of running shoes off the shelf assumes a decent arch, and will end up badly cramping my feet.
My salesperson did an actual foot blot test and found the right shoes for my feet.
This is a test where they wet the bottom of your foot and have you step down on a clean piece of paper.
You can see very clearly how flat your feet are this way.
Most shoe lines come with variations depending on your arches.
There are also orthopedic supports that will provide even better support for your particular foot needs.
These aren't the Dr.
Whatever you can find in the dollar aisle at your local grocery store.
These are typically specially fitted devices molded for your feet.
If you have issues finding shoes with good support I suggest looking in to this as an option.
The next thing to check is the width of the shoes.
Many of us fat guys have fat feet.
That means I started with wide feet already and now it's even worse with my weight gain.
I need shoes that are wide enough not to squeeze my feet like a sausage.
Make sure though that the shoes you get can be tightened over time.
If they are too wide when your weight loss really kicks in you will be looking for a new pair of shoes pretty quickly.
For some reason I tend to lose weight in my extremities (hands, feet, face) more quickly than in my gut! Lacing your shoes seems like a simple task, but make very sure your laces are just right.
If your shoes are fitting correctly they shouldn't be squeezing the feeling out, and they also shouldn't slide off without provocation.
As you run your feet will probably swell a bit so if you start off too tight you will regret it.
Nothing is worse than finishing a run with no feeling left below the ankles! Pins and needles when you pull your shoes off isn't a good feeling.
Finally make sure to ask how many miles the shoes are good for.
Shoes are like tires, the more miles the worse they will perform.
And since we are putting a pounding on them they really will wear out.
The supports will break down, the rubber will wear away, and you will dramatically increase the chances that you get hurt.
If you keep a mileage log...
let me rephrase that, since you will definitely be keeping a mileage log you need to know when to stop and change the shoes! Honestly, continuing to run on worn out footwear is just an invitation to pain and injury.
Running is not an expensive sport, so don't cheap out on the shoes.
Hopefully this article gives you some decent tips on what to look for in a running shoe.
I will continue this series with other tips for building up your healthy running habits, and I hope they pay off for you.
Remember, somewhere inside you is a healthy guy waiting to get out.
Run until you find him!