Beginner tips for plus-sized runners

Sign up to any race and you’ll see that runners come in all shapes and sizes. That’s part of what makes running so special – anyone can be a runner. There is no licence to earn, no membership to pay for, you don’t have to look a certain way, you don’t have to be fast – you just have to run.

No matter what your size or shape, running isn’t always easy and, if you’ve never run before, getting started can seem hard – but we’re here to show you how to approach the sport with confidence while ensuring you look after your body. Here are our top tips for plus-sized runners…

What to wear for running

There is no doubt that your first few runs will be a bit uncomfortable, but don’t panic, this is normal and it will subside as you get fitter. However, there are few things you can do to avoid being put off on day one.

First off, invest in a little bit of kit to support you – you might be tempted to cover up with a baggy t-shirt, but there’s really no need, and it will only bunch up and chafe. We recommend you look for tops and tights in technical fabrics that will carry sweat away from your skin.

Your starting point, though, should be a good bra. As with any bra, fit is key to both function and comfort. If you’ve got bigger boobs this is going to be the toughest bit of kit to get right, but it’s going to be worth it. Here’s a full list of our favourite sports bras for bigger boobs.

When it comes to running shoes, again you should steer clear of raiding the bottom of your wardrobe for old gym sneakers. You’ll need to work out whether you want a more cushioned shoe or a more neutral one – here’s our guide to choosing the right running shoe. Keep in mind that as you get fitter your running style and shoe needs might change, so it’s a good idea to visit a specialist running shop after your first few months to be reassessed.

How to fuel up for a run

Whatever your reasons for starting running, losing weight is probably not a good idea for a primary motivation. Our resident nutrition expert Laura Hilton explains the science behind weight loss and running here.

In terms of nutrition, you’ll need to fuel your body with enough food to give it the energy it needs to run. The more you weigh, the more calories you’ll need to fuel your running. Keep your new training regime fuelled with slow-release carbs and plenty of protein to help with recovery. Here’s exactly what to eat before running to give yourself an energy boost.

Speak to an expert

Now for the serious bit. Being a bigger woman can carry risks which you’ve no doubt been lectured about before – so although running will improve your health and fitness, if you are worried, you should check in with your GP before you start training.

Your GP can check your current heart health and advise you on how to gradually get into running so you’re not putting yourself in danger. This goes for new runners of any size who are anxious about their health at all.