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Mr. Evans is the founder of Slow AF Run Club, a virtual community for back-of-the-packers with more than 10,000 members worldwide. At 300 pounds, he is a beloved figure among runners who have felt.

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Here's how to start running when you're overweight. Losing weight can feel extremely daunting as a task, and as such keeps even the most strong-willed people.

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Action Step: Start by getting that blood flowing with a 10-minute brisk walk warm-up. Next, feel the wind through your hair (or sweat through your cap, if you prefer) with a 20-30 second jog, followed by a 30-second to one-minute walk. Repeat this groove for 15-20 minutes, and then cool down with a 5-minute walk.

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I think of myself as like a world's 'strongest man' type body framed athlete. I tell people 'I got a 454 engine, but it's made for tugging boats' meaning exactly that." The night before the 2012 marathon Charles received little sleep from overwhelming excitement, unbothered by the fact that he had no training for the race.

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Next, run easy for 1 minute and then walk for 2 minutes. The walk should be an active rest, not a complete break. Don't walk casually—do it with a purpose, like a power walk, to make sure you're getting a good cardio workout. Repeat this cycle for 15 to 20 minutes, and then finish with a 5-minute walk as a cool down.