Unique Challenges of Being an Overweight Runner
When you picture a runner, you probably picture a very specific body type: athletically lean and slender with nary a curve in sight. And yes, many runners do have that body type, but as a runner with a bigger body, I’ve noticed more and more runners like me who actually jiggle when we run. Running is a fabulous activity for many body types, but that doesn’t mean there aren’t a few extra hurdles for those of us who are larger. Some of those hurdles are just the nature of the sport and some are created by our society. Let’s talk about it.
Chafing Supercharged
Chafing is an issue that almost all runners deal with, but to verrrry different degrees. Your chafing problems depend on factors like the distances you run, the heat and humidity in your area, whether it’s rainy where you run, and yes, your size. Simply put, the more areas of friction you have where you have skin rubbing against skin, the more prone to chafing you’ll be.
The Solution: Everyone has their own tricks to prevent chafing as much as possible, and you’ll need to figure out what works best for you. But my two must-haves are:
Properly fitting clothing - I started running wearing the size of athletic wear I’d use for yoga or strength training, but even with anti-chafe products, the chafing was a beast. When I went down a size, I noticed a world of difference. After all, chafing comes from rubbing, and if your clothes fit more firmly, they don’t move around as much while you run.
Anti-chafe products - I’m a diehard Body Glide fan, but everyone has their favorites! Try a few recommendations to see what you like best and pay attention to your high-chafing areas to know where to apply it.
Higher Risk of Injuries (Possibly)
For many runners, running-related injuries are just part of the game. Every once in a while, something will get overworked and strained or something won’t handle the impact of your run as well as you had hoped and here we go, diving into some injury rehab. It would make sense for heavier runners to be more prone to injuries because there’s more force on our bodies with each step…but are we? Maybe.
Several studies have found no difference in injury rates between overweight runners and thinner runners. In these studies, though, the researchers didn’t truly compare runners of the same experience level and training intensity, so the researchers proposed that overweight runners might be running slower and at shorter distances which was lowering their injury rates. But a study that observed runners who are around the same experience level and following the same training plan found that a higher percentage of overweight runners developed injuries compared to runners who weren’t overweight. Along these same lines, another study observed the injury rates of obese beginner runners and found that running distance made a major difference.
So what do we take away from all that? While the topic could use more research, there’s evidence that overweight runners may be more prone to injuries, so it’s worth keeping in mind.
The Solution: The data out there doesn’t give us a ton of information but it does suggest that how much you run (specifically how quickly you intensify your training) affects your injury rates. Aim for the old 10% rule: don’t increase your running distance more than 10% from one week to the next. Proper strength training and listening to your body’s signals are also important steps for everyone to follow to minimize injuries.
Social Skepticism
Like I said, some of the hurdles in front of bigger runners have nothing to do with running and everything to do with society. As unnecessary as those problems are, they can be just as impactful as anything that’s actually running-related. One of those problems is social skepticism.
If you’re a runner in a bigger body, you’ve probably dealt with this - you mention running to someone or you walk into a running store and you get that look I can only describe as amused surprise, or the person says, “You’re a runner, really?” with that very specific emphasis on “really.” You know the one, and it says volumes. They’re not calling you a liar, but they’re not actually believing you either, and it can make you suddenly question if you actually are worthy of calling yourself a runner.
The Solution: This one isn’t as easy to solve as grabbing a stick of Body Glide or keeping your training plan within reason, and truthfully, there’s nothing you can do to stop those questioning looks from happening.
What you can do, though, is pat yourself on the back. You’re not just hitting some amazing physical achievements in your training but simply by getting out there and crossing those finish lines or putting in those miles, you’re educating those doubters that runners do come in all sizes and shapes. Because of you, maybe the next time that person meets a runner in a bigger body, they’ll be a little less surprised and will make that next runner feel a little more comfortable.
Gravity and its Bouncing
This might be a bit more…visual than some of the topics above but let’s be candid - when you have extra weight, things bounce when you run. Depending on your shape, you might feel that bounce in your belly, boobs, arms, thighs, etc. every time your foot hits the ground. It can be especially challenging if you have a large chest because that weight is coming down on your lungs and that’s not exactly helpful for breathing. It’s an added source of discomfort and honestly, it’s enough to make a lot of larger people avoid running at all costs.
The Solution: The best thing you can do for all this bouncing is to get the right fit in your running gear. Get a bra that’s firm and fitted enough to hold you in place as well as possible. For your other running clothes, try items that are very fitted or, better yet, have some compression in the fabric. Trust me, high-waisted running tights with compression are a must! If you don’t like the look of fitted running clothes, just add a loose, light layer on top of your compression.
Self-Doubt and the Dreaded Imposter Syndrome
We talked about how the reactions of others sometimes makes you doubt yourself as a runner, but those feelings aren’t always triggered by one of those skeptical looks. We’re all part of society too so many of us have also internalized the idea that running is only for thin people. It can be hard to give yourself permission to actually call yourself a runner or to acknowledge your accomplishments.
This self-doubt isn’t just an issue emotionally. It can hold back your running performance too. You expect yourself to get tired or struggle more, so you set lower expectations for yourself or you stop running when you could have kept going.
The Solution: This is one of those not-so-quick fixes, but overcoming your imposter syndrome is something that can only happen through time and through making a conscious effort to reframe your thinking. As your running journey progresses, as you hit PRs and cross finish lines and find yourself saying things like, “My day is just better after I’ve had my run,” those bits of evidence will come together piece by piece to prove to you that, yes, you actually are a runner and that title does apply to you no matter how you look.
Embracing Running as a Runner in a Bigger Body
Running can be rewarding at any size, even if some of us do have some added challenges to work around. But for an overweight runner, there are perks too: you get the added sense of accomplishment that comes from proving stereotypes wrong and even proving yourself wrong, doing things you never thought you’d do (or never thought you’d enjoy).