How to run if fat?
riverq1
Posts: 26
I'm really fat, and was wondering f there were ways I can run longer distances without getting winded so fast?
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Replies
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It takes time! I did the couch to 5k and that helped build my stamina while running. You alternate running and walking. Good luck!0
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I settle for walking moderately briskly. I can do 3 miles at about 17:30min/mile or better. Today i did 2.23 miles at a 17:01 pace, then later 1.56 miles at 16:30 pace (I walked somewhere, then home via a different route). For the record I am a 5'9", 282lb, 34yo woman.0
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If you're really fat, it's bad for your body (way too much stress on your knees & feet from the pounding) to run.
Walk. Walk faster. Walk for a long time. Find hills to walk up & down.
As you lose weight, you can walk faster & longer, and eventually safely introduce short bursts of slow jogging (jog 30 seconds, walk 90).
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It can be done! Here is a clip of a fat man running the 100m Olympic trials:
http://www.youtube.com/watch?v=l2COMAEgklM
Here is a 400lb sumo wrestler who runs marathons:
http://www.youtube.com/watch?v=Rm07iPOl4ko
Just keep running and your fitness will improve. Of course as you lose weight, running will become easier0 -
I'm in the "don't run if you're too fat" camp. However, that may because I have bilateral meniscus damage from trying.
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I'm fat. I'll admit it. I'm training for a marathon and run currently most 4 miles. I would push myself to a goal. This goal would be from run to that certain tree and to run to the stop sign. If you need a break (jog) but don't forget to run once you feel you've recover to achieve the tiny goal. I suggest wearing a t-shirt and Shorts (basketball). Music is my friend when it comes to running. The thing is to NEVER say you can't do something. I will admit I cried the first time I finished 2 miles now onto 4 I cry even more. I highly suggest finding a local group that jogs/walks. My group is my motivation and so is my mind. Being my first mile 16 miles I can tell you jog the most comfortable right at the moment. You will progress and it will get better.0
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Start slow, walk. then walk further. Repeat. Increase distances and speed as your weight reduces and your fitness increases. If you can walk fast, then try jogging slowly. It will get easier with time. I suggest a yellow Labrador as a running companion too. They are great motivators. Once they figure out the routine, mine will keep bugging me until we go for the walk. In 1.5 years I have lost 80 lbs, and went from struggling to walk 3 km to running 8 km in an hour. I'm still fat, just not as much, and I am getting faster and lighter all the time.0
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Walking is great exercise.0
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If you are starting from not exercising much, then start by walking. Do what you can and push yourself to go faster, longer, etc. When you have built up your endurance that way, then try a couch to 5k program. I am very overweight (131lbs to lose right now, 28 lbs down.) I have been walking 30- 50 miles per week, around 17- 18 minutes/mile, lots of hills. When I started off, I was doing 1-2 miles several times a week, completely flat, maybe 23-25 minute miles. I started a Couch to 5k 3 days ago, actually jogged about 2/3 of a mile yesterday and up hills today.. And even after all that walking with just a few days running, I can feel shin splints and other problems coming on. The sad fact is that if you are very overweight, it can take a very long time before your body is ready to run. Walking can be great exercise and will ultimately get you in shape for running. Hold yourself back and you will be happier in the long run. (Pun not intended... But hey, it is what it is!)0
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As others have said, build up a base by walking regularly, then add one minute of slow jogging every few minutes during your walk. If you are overweight it's important to wear good running shoes as these will help to protect your legs from impact and possible injuries. A running shop will measure you and chose running shoes that suit your weight and gait (how your foot strikes the ground when you run). Enjoy your running.
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well.. if you want to run.. you won't be fat for long. You go!!!0
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If you can comfortably walk for 30 minutes then you can reasonably use a Couch to 5Km plan to get to 30 minutes of continuous running.
Just follow the progression, learn good form and wear shoes that are appropriate for you and there shouldn't be any problems.
People that damage themselves push it too hard or try to run for too long before they're ready for it.
Search for the Couch to 5K group on here for some good advice and support.0 -
I started this January with 3 minutes of jogging a day, in 3 bursts of 1 minute. By now I'm at 5km most day, about 25km a week. It really doesn't take long if you make sure to do at least some jogging every day.0
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elisa123gal wrote: »well.. if you want to run.. you won't be fat for long. You go!!!
not technically true... OP will long lose weigh if she's in a calorie deficit...0 -
Being able to run (and run longer distances) without getting winded is all about improving your cardiovascular health. Start at a speed that allows you to breathe and even carry on a conversation (but not sing). But that also feels a touch challenging. If that's 2 mph… fine. If it's 4 mph… fine. Start where you are! Over time… you'll find that speed feels easy to you. Gradually up your speed. Gradually up your distance. You'll be jogging in no time!0
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I wouldn't - I'd walk, then interval walk faster, then walk faster and interval walk even faster
but I hate running, the concept of running, everything about running ... owww the shin splints
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Build up to it so start walking then add little bursts of a jog until you can run I would agree with knees so maybe ask a medical professional before you start they will advise you. Id be inclined to start on a treadmill as that takes some of the impact.0
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gently...0
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You will build up your endurance as you go. Have you downloaded the C25K app?0
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Considering all the people saying walk don't run, would the OP be better off starting by maybe swimming until the weight comes down? low impact and a great all over workout.0
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Great replies above.
Take it slowly - literally. Walk then run. Or start off running, then walk the rest of the way. Over time, you'll find you're able to run further before you have to walk. 0 -
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Work on it. Once you've been in the practice of walking or doing some other cardio for an extended period of time, start mixing in a little running here & there.
First figure out what is a fast walking pace for you. Brisk but doable - you are getting a good workout but are not worn out from it. Say its 4.0. Then alternate: 1 minute walking @ 4.0 and 1 minute running @ 4.5, or 30 seconds if 1 minute seems too much. Running does not have to be 'fast' according to anyone else's standard. Just a little faster than your walk rate. Alternate back and forth, 1 minute at a time. Then when you feel ready - whether its a week or a month - change something. Maybe 1 minute walking followed by 2 minutes running @4.5, or keep walking/running to 1 minute at a time but try 4.8.
And some days when you're just walking - try 30-45 second sprints at a faster pace. I have built up to running longer duration @ 5.0 mph but will sometimes do short sprints at 6, and have even tried 7. (But that is VERY short.)I'm really fat, and was wondering f there were ways I can run longer distances without getting winded so fast?
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It's been said by other posters but you have to build up to it.
I started running at 338lbs as a great way to incorporate cardio. I'm still really new to it but I can now run for 5 mins, when I started a few months ago I could barely do 20 seconds. I love a walk/run combination. As my endurance builds I increase my run times.0 -
Don't.0
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Walking (briskly) works, too. Heck, when I first starting getting serious about my fitness, I ran so slow (and such a short distance before stopping) that walking was faster (and I figure, burned better anyway). Even so, don't even worry about your speed. Focus on moving for at least XX amount of minutes at a pace that is both comfortable, but vigorous enough for you.
Work up to it, if you want to be a runner. Jog for 1/2 a block, or whatever you can, then walk. Next time, try for the whole block. Rinse and repeat, increasing as you feel comfortable doing so.0 -
start out walking and let it gradually turn to a jog and then run. consistency is the key that is how I lost all my weight
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The force of 3 times your bodyweight goes through your ankle joint when you run. |If your bodyweight is very high then this puts a lot of load on your joints. Do something lower impact (rowing, swimming, cycling, weight training) until you are lighter so you can run safely.0
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I just walked 30 mins a day 3 times a week and eventually one day I was walking so fast that I started jogging. I don't like to run at all so I continue to walk. some days are faster than others but as long as im getting some kind of exercise and not just sitting around eating all day im happy0
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Outside of all the stuff with injury (which you should definitely account for) including walking into your running training is really important (even if you're not fat) because it helps train your heart.
I'm sure you've heard the advice, "If you can't carry on a conversation when running then you need to slow down." I have found that if I use that as my baseline then I don't experience injury and over time I see improvements in my speed. And by speed I mean how long it takes me to finish a 5K. For me the "conversation" factor is a great gauge of healthy effort.0
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