Can You Run Well and Be Overweight? - The Run Experience

Aug 13, 2025

Intro

This is a quick summary of “Can You Run Well and Be Overweight?” from The Run Experience. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

You can start this training plan no matter your weight; the program is scaled to your current fitness level.
Weekly schedule:
- 3 days of cardio (walk‑run combos or power‑walk hills).
- 2 days of strength work.
- Daily calf‑focused mobility/stretching to keep the calves strong and flexible.
Cardio option 1 – 90 seconds walking + 30 seconds jog/run, repeat for 10 minutes (no rest between intervals).
Cardio option 2 – 1 minute hard power‑walk up a 5‑6% grade, then easy down; repeat 6–8 times. Adjust intensity if the 30‑second jog feels too easy.
Strength circuit (5 sets):
1. 10 air squats
2. 10 glute bridges
3. 10‑second elevated plank (add shoulder taps if easy)
4. 5 elevated push‑ups
- Rest ~1 minute between sets.
Accountability: use a training journal, checklist, calendar, or a running buddy/community (e.g., The Daily Run App) to stay on track.

Workout Example

Cardio Day (choose one):

Walk‑Run Intervals: 90 s brisk walk → 30 s jog/run, repeat for 10 min.
Power‑Hill Walk: 1 min hard uphill walk, then easy down; repeat 6‑8 times. If you feel strong, increase to 1 min run up and 1 min walk down.

Strength Day (repeat 5 sets):

Air squats – 10 reps
Glute bridges – 10 reps
Elevated plank – 10 sec (add shoulder touches if easy)
Elevated push‑ups – 5 reps Take a 1‑minute break between sets.

Closing Note

Give this plan a try today—adjust the walk/run speeds to match your own paces in the Pacing app, and remember you can always tweak the intervals to suit your fitness level. Keep moving, stay consistent, and you’ll see progress. Good luck, and enjoy the journey!