Starting a workout regimen when you are overweight can be very intimidating. The gym is full of fit, beautiful people in spandex sprinting swiftly on the treadmill and lunging their butts off. You may feel as though you don’t belong there or that people are staring at you. Don’t let that stop you, because everyone starts somewhere. Don’t wait until you are thin to begin!

What to wear: I like to look my best when I go to the gym. When I was a size 14 it wasn’t easy to find the cutest workout gear. Of course you don’t want to spend a ton of money on clothes that are only going to fit you for a few months (hopefully!). Ladies — I had luck finding cheap workout shirts at Lady Footlocker. The Mayfair Mall location usually has a selection of good quality colorful v-neck tees in sizes up to XXL, 4 for $20. I found athletic pants at Target and Victoria’s Secret on clearance. I figured that if I cycled through a variety of tees, I could wash the pants frequently and always look like I had on a different outfit. During the colder months for outdoor workouts I simply layered up with sweatshirts and the outer part of my Columbia coat. For the guys I just suggest forget looking cute, just be comfortable!

At the gym: Make sure you incorporate strength training into your routine as early as possible. It can be easy to fall into a cardio rut, where you do the same thing day in and day out. One of the most important things I’ve learned about fitness is that if it’s easy, you’re not working hard enough. Ask a gym employee to show you how to use machines or take advantage of free sessions with personal trainers. If nothing else they can show you how to use the machines properly. Or there’s always Google! If you have researched the moves in the comfort of your own home first, it can be much easier to venture over to the free weights and start lifting. A good resource for demonstrated exercises is muscleandstrength.com.

Running: Let’s face it. With extra meat on your bones, it is nearly impossible to run daintily. You pick up the pace on the treadmill and are hyper-aware of what you think is the loudest sound in the gym. Women have the added awkwardness of bouncy boobs. I noticed a considerable difference in the ease of running once I secured myself with a proper bra. A few months later I had lost enough weight that I was no longer well endowed enough to have that problem! As for men, you may feel your gut jostling and it can be very uncomfortable. Try a more streamlined activity like walking on an incline or the elliptical. Also, don’t be discouraged from signing up for races and events just because you aren’t a typical runner’s physique. I’ve been beaten by lots of people that are larger and older than me. And I’ve beaten younger, thinner runners as well!

Set goals outside your comfort zone: When I ran the Milwaukee Lakefront Marathon, at about mile 8 there was a girl holding a sign that said “I thought this race was 2.62 miles”. That sign struck a cord with me because a little over a year ago, running 2.62 miles felt like a marathon to me. Heck, walking 2.62 miles seemed like a lot! But over the course of a year I lost 30+ pounds as I trained for my first marathon (see pic!). Many people have told me, “I could never do that.” I beg to differ, and I let them know. The only difference between me and you is that I did it. It sounds so simple but think about it this way. For many of us, we always say “I would like to do x-y-z someday”. Well, make someday TODAY. Make that one decision and let your motivation get you there.

I believe you can run a half-marathon or marathon. Here’s how:

• Build up a base fitness. Go to the gym and use the elliptical, or run a block and walk a block. I wasn’t very good at running when I started but I kept at it. I hear this same story from every runner I talk to. At some point we surpass 3 mile mark and realize we can do more. When you get there — and you will — it’s amazing.
• Research. Surround yourself with knowledge about running and fitness. Talk to people who inspire you. You will come across conflicting ideas but take what you need and leave the rest. Pretty soon you will run into ideas that make sense. Try them and see what works for you.
• Sign up! It’s just a few clicks but it’s a BIG deal. Once you found a race that works for you, just do it! This act of signing up is like crossing the line from ‘someday’ to ‘doing’.
• Commit. Easier said than done. Once you have signed up for the big miles, you have to remind yourself that it is no longer just a quick trip to the gym. You really have to focus on completing all the runs and workouts in your training plan. Think like a marathon (or half-marathon) runner. Your experience will be so much more rewarding if you train right.

Here are some blogs of people who have lost a significant amount of weight. I find their stories inspiring, and I hope you do too!

Jenn, A Prior Fat Girl
Annabel, Feed Me I’m Cranky
Jared, The Anti-Jared

Me - Before, During, And Now!