Yoram Yasur Blume: Running when suffering from obesity
Is it good to run if I suffer from obesity and want to lose weight? The answer to this question is relative but, in the beginning, we should say no. There are many people with a strong excess of weight who decide to become active to lose weight and the first thing that comes to mind is: I’m going to run! In these cases, running can be an undesirable option, let’s see why.
Yoram Yasur Blume: Excess weight is usually synonymous with sedentary life. Our muscles, bones and joints have settled down to do nothing and running is a high impact activity simply by hitting the foot frequently against the ground.
Hence, possible injuries are the main reason for discarding the race as a method of weight loss, at least initially: rupture due to microtrauma, periostitis or tendinitis are the most frequent examples.
In people who suffer from obesity, fat accumulates in areas where the correct performance of the race technique is difficult, therefore there are little ergonomic movements that load and contract muscles or request too much the ligaments of the joints, something that can lead us to suffer more injuries
Yoram Yasur Blume: The ankle, knee and hip joints also suffer every time the foot hits the ground. In addition to that impact, the joints have to support all the body weight, which in the case at hand is not small.
What is going wrong? The fundamental principle of training: adequacy of intensity. In obese people who have forgotten the habit of physical work, the first thing is to adapt the training load: running, however slow it is, is a medium-high intensity activity. The solution is to start walking or raise another type of activity.
Starting walking is a better option, so the body gradually becomes accustomed to physical activity, bones and muscles are taking tone and at the same time we are losing weight.
With the passing of days you can change the intensity by walking faster or choosing more demanding routes. Patience is the main ingredient until the weight is reduced, our body gets used to the activity and we can start running without a high risk of injury.
Yoram Yasur Blume: You can also think of other activities that are not high impact and continue to maintain that aerobic component such as swimming, cycling or collective classes that involve much of the muscles. The question is to discover an activity that motivates us to be faithful to their practice.