Is it possible for big men to jog? Absolutely. Hang out at local races such as 5Ks or even half-marathons and the body types and frames of those participating may surprise you. There are many that will fit the "runner" stereotype, but more men of all shapes and sizes are discovering the mental and physical power jogging provides for them. The most important concept for larger men to understand before engaging in a jogging program is to have a plan.
Purpose
Why do you want to jog? This is a question that must first be answered in order to develop an appropriate exercise prescription. Do you want to lose weight, reduce stress or finish a 10K? How about aesthetic reasons? There is certainly nothing wrong with wanting to look better in your clothes. Once you know why you want to jog, you can begin to develop a plan.
Baseline
Depending on your fitness level, it may be prudent to have a physical before beginning a jogging program. At a minimum, you should fill out the Physical Activity Readiness Questionnaire, or PAR-Q. If you are between the ages of 15 and 69 years old, the PAR-Q will guide you in whether or not to consult a doctor before beginning an exercise program.
It is also helpful to consult an experienced fitness professional to conduct a baseline fitness assessment. This will let you know your current fitness level which helps in the design of your personalized exercise prescription. It will also serve as a benchmark on which to base your results.
Starting Out
The old saying "one must walk before they can run" is very true, especially for big men who wish to engage in a jogging program. If you are sedentary or just starting out, it is important to remember that there is more being worked than just the cardiovascular system. Jogging produces a lot of pounding on the joints and connective tissue. Start out too hard, too fast and you will end up injured. Make sure you can walk a minimum of 30 minutes non-stop before even thinking of increasing your intensity.
Increasing Pace
Intervals are the rage, but they are also an invaluable tool for transitioning from walking to jogging. Start with a conservative ratio of five minutes walking to one minute jogging for 20 minutes. Once you have completed three workouts at this intensity and time with no negative side effects, change a variable. You could increase the speed and/or incline and leave the interval ratios the same or leave the intensity alone and change the ratios; for example, moving to four minutes of walking and two minutes jogging. Over time, continue to reduce the ratio until you are jogging throughout the entire workout.
Progression
There are numerous tips on the Internet regarding how to progress your jogging workouts--some good, some not so good. Stay conservative and increase your workout variables by a maximum of 10 percent each week. Fitness is not built overnight and big men have to be concerned about the wear and tear jogging can do to their joints. For example, if you run 20 minutes one week with no negative effects, add two minutes to the workout the following week.
It is also a good idea to use proper footwear. This means being properly fitted for running shoes to reduce the impact the body will endure. Just like good tires on a car, the right shoe makes all the difference. Stores like Fleet Feet and New Balance employ professionals who can fit the proper shoe to your feet, thereby aiding in performance and reducing the risk of injury.
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