How To Run as a Fat Woman
In this episode of the It’s Beyond The Food podcast, I’m thrilled to share insights from my recent conversation with Jill Angie, an expert in helping fat women embrace running. This episode is packed with practical advice and mindset shifts to help you start your running journey, regardless of your size.
The Truth About Running as a Fat Woman
Contrary to popular belief, running as a fat woman doesn’t require special training or techniques. Jill emphasizes that the basics of running remain the same for everyone. The key difference lies in our mindset and how we approach the activity.
Dispelling Common Myths
Jill debunks the myth that fat people can’t run. She explains that running is simply a way of moving your body where both feet are off the ground for a brief moment. This definition applies to all runners, regardless of size or speed.
Getting Started: How to Run as a Fat Woman
1. Invest in Proper Running Shoes
One of the most crucial steps for new runners is getting fitted for proper running shoes. Jill recommends visiting a specialized running store for a professional fitting. This ensures you get the right support for your body and running style.
2. Find the Right Sports Bra
For women with larger chests, a supportive sports bra is essential. Jill suggests the Enell sports bra for cup sizes A and up. A good sports bra can make running more comfortable and enjoyable.
3. Start with a Run-Walk Method
Jill advises beginners to start with a run-walk method:
– Begin with a 5-minute walking warm-up
– Run for 15-20 seconds at a relaxed pace
– Walk for 1 minute
– Repeat this cycle 10 times
– End with a cool-down walk
This approach helps build endurance and confidence without overwhelming your body.
Overcoming Mental Barriers
Dealing with Shame and Self-Judgment
Many fat women feel shame or self-consciousness when running in public. Jill encourages us to challenge these thoughts and remember that most people are focused on their own activities, not judging us.
Reframing “Good for You” Comments
When someone says “Good for you” while you’re running, it’s easy to assume they’re being condescending. Jill suggests reframing these comments as genuine encouragement or admiration. Remember, we can’t know others’ true intentions.
Finding Joy in Running
Running for the Right Reasons
It’s crucial to run because you want to, not because you feel you have to. Jill emphasizes finding joy in the activity rather than using it as a weight loss tool or to prove something to others.
Listening to Your Body
Jill promotes an intuitive approach to running, similar to intuitive eating. She encourages runners to find a pace and style that feels good for their body, rather than pushing themselves to meet arbitrary standards.
The Benefits of a Fat-Positive Running Coach
Working with a coach who understands the unique challenges of running as a fat woman can be game-changing. They can provide tailored advice, support, and understanding that traditional running coaches might lack.
What you’ll learn listening to this episode on how to run as a fat woman:
- How to start running as a fat woman without special training
- The importance of proper running shoes and sports bras for comfort and support
- Techniques to overcome mental barriers and shame associated with running in public
- Ways to find joy in running and listen to your body’s needs
Running as a fat woman is not only possible but can be an empowering and enjoyable experience. By focusing on the right equipment, starting slow, and challenging negative thoughts, you can discover the runner within you. Remember, running is for every body – including yours.
Mentioned in the show:
Connect with our Guest:
