How light should one be before they start jogging?

ehimass

Hi,

I am a 30 year old male. In my early 20's I used to jog 5-6 miles most days and found it a pretty decent way to stay in shape. Then one day I moved to a different apartment and didn't have a good place to run so I stopped. Fast forward 5 years and I was 100 pounds heavier (290 lbs, 6'0")

Over the past 6 months I've worked my way back to 230 lbs by shooting for 1500 calories of daily food consumption combined with about 75 minutes of low impact cardio (elliptical, uphill treadmill @ 3.7 mph, and recumbent bike) done 5-6x per week.

I'm thinking of starting to jog again when I get below 220. Would this be wise or should I wait to see if I can get under 200 lbs before I begin? I have had knee soreness in the past when I foolishly tried to jog at 250 lbs +.

Thanks in advance.

Freaky3kirsty

You can start whenever you feel ready, you just need to take it slowly start with walking add in faster pace sets and work your way up to a light jog.

Well done on the weight loss so far.

Good luck

djkronyx

There's no perfect answer here. I would say it's all trial and error. Start of with short distances...doing too much too soon will definitely have a negative impact on your knees. 230 seems reasonable and adding in running should assist you in reaching your goals sooner. If you can handle the short distances ( ie 1-2 miles consistently without pain) then you are well on your way! As someone who's had a knee injury before, the best advice I can give is don't force it and don't try to run through the pain.

Best of luck!!!

MySlimGoals

I would mainly go with lower impact things until you're lighter. You don't want knee operations down the track. What about longish walks to get your endurance up, then it should be easy for you to make the transistion later on. Running is quite hard on all your joints.

EdTheGinge

I would say get those trainers on and hit the pavement, as someone has already said maybe start off short say 2-3miles and gradually increase over a space of say a month. Just my opinion

MrsWells1983

I'm about 80lbs over weight and I've started a running program. I am (still) up to Week 1 as I've been off for a week, due to sick kids and uni. Anyhow, I just run for 1min and walk for 5mins and do that 3 x a week. I've found it hasn't been terribly stressful on my joints (I do have bad feet, but it's the weight and pregnancy x3 that's caused it). I think that if you want to run then try it, start out slow, if you are finding it too stressful tone it down a little and work yourself back into it. If you love it, then I don't see why you shouldn't do it!

BackToFree

I started "running" at over 300lbs (I say "running" because I probably look my like a turtle having a fit). So far no ill effects.

I say start when you're ready, and good luck

Hexahedra

Your knee cartilage wears down over time, and it's one of your body parts that don't grow back. Running alone will eventually wear it out even for people with normal weight; running while being considerably overweight would increase the rate of erosion. While you're not likely to see the effect anytime soon, you could hit 50 year old and realize that you need knee replacement. Since you're still getting good exercise without running, I think you are better off waiting until you're much closer to the normal range.

http://www.upenn.edu/pennnews/current/2011-04-21/research/penn-scientists-develop-new-way-re-grow-cartilage

moochachip

I would say get those trainers on and hit the pavement, as someone has already said maybe start off short say 2-3miles and gradually increase over a space of say a month. Just my opinion

Agreed. I started running when I was over weight and took of 50-60 pounds. Just take it easy at first and work your way up.

Most of all, have fun doing it.

davemunger

I got serious about running three years ago when I weighed 225. I'm now in the high 170s and haven't had any knee problems--maybe I'm just lucky. But the key to avoiding injury is to take it slow (as others have suggested) and supplement with strength training. Split squats (even with no weight) and hip thrusts are keys for me.

RGv2

If you needed to be below 200lbs to jog there would be athletes everywhere that wouldn't be able to run, myself included.

ukaggirl

I am about 100lbs overweight and I am running, ok jogging and very slowly but it's definitely getting my heart rate up and better than the couch surfing I was doing before. For me, bicycling, eliptical and things that require a larger range of motion are more painful on my knees than jogging. For me that's because I have CMP which makes those movements painful! It may be completely different for you. I have a great pair of shoes and am taking things slow. Someday I hope to actually be able to run but I would rather take it slow and be injury free so I will be patient.

So I say, if you want to try running, do it! Just make sure to listen to your body and don't overdo it, which is the same response I would give for any new exercise. Whatever you decide, have fun and enjoy your journey!

ehimass

Thanks for all the replies, they're all very helpful.

I think part of the problem for me might be genetics.

My Father had to have his knees surgically repaired when he was about 45. He is about 5'9" and 200 lbs and used to jog regularly; now he just rides a bike.

So in my case I think I will wait to see if I can get below 200 pounds. My knees already do some weird things, like make loud popping noises when I do squats (even with no weights). It's probably as much genetic as it is weight-related.

When I was running at my best I weighed about 160 pounds; so I still have a long way to go to get close to that again.

erinsueburns

Can you jog at your weight, sure. For me though, I find that steady state jogging is murder on my knees. So I run on the track and do 100 yards of sprints and walk the rest of the quarter mile. Short sprints with fore foot strike pattern are much less stressful on my knees.

Honestly though, my knees have hurt much less since I've been incorporating squats and dead-lifts into my exercise regimen. And other people I've spoken to report the same. Making the muscles around the knee stronger seems to help stabilize the whole shebang.

ehimass

Thanks, I have been doing the all-pro weight workout which includes squats, deadlifts, bent over rows, overhead presses, bench press, curls, and calf raises for a few weeks now and plan to make it a continuing part of my exercise regimen. Hopefully the leg exercises there will help with my knee issues.

Pnuke77

I'm in the same boat as you. I started out slow and felt fine so really started to push myself to hard to soon. I'm now barely even able to walk without limping due to having sneakers that were tied to tight and going to hard to soon. Learned my lesson and am starting out nice and easy again and got better fitting shoes!

daniellemm1

I started at 240 so I don't think weight is an issue. Just start slow, find a good program (C25K is what I used) and only do it three days a week so as not to cause injury. Oh and get good shoes. Good luck!!

ayankeefan51

I'm 250 lbs now. I've lost 30 lbs total. Although I run while playing softball a couple times a week, I only really started for fitness a month ago using the c25k app. Hated it at first but actually started to enjoy jogging by the 3rd week. I don't know if I overdid it by going up to high an incline, running continuously once app was finished or my cheap sneakers but I sprained my ankle and couldn't walk for a week. Now I'm not running until I can buy some good running sneakers, soon hopefully. But I would say I'll keep trying to jog but maybe not on the treadmill anymore for awhile until I lose more weight. Good luck in your journey!

RGv2

Thanks for all the replies, they're all very helpful.

I think part of the problem for me might be genetics.

My Father had to have his knees surgically repaired when he was about 45. He is about 5'9" and 200 lbs and used to jog regularly; now he just rides a bike.

So in my case I think I will wait to see if I can get below 200 pounds. My knees already do some weird things, like make loud popping noises when I do squats (even with no weights). It's probably as much genetic as it is weight-related.

When I was running at my best I weighed about 160 pounds; so I still have a long way to go to get close to that again.

Still confused why 200 is the magic number. I should probably quit running too because I'm over 200.

pkw58

My doctor wanted me within the healthy weight range, but told me to walk 2 to 5 miles a day. He recommended wolking in 10 to 20 minute increments. I have to say this is really working well on my mainteneance plan. I am all set to train for my fall charity 5 k runs in 2013! But i do believe getting in the habit of walking a lot is a good life long habit for my health.

Hexahedra

Thanks for all the replies, they're all very helpful.

I think part of the problem for me might be genetics.

My Father had to have his knees surgically repaired when he was about 45. He is about 5'9" and 200 lbs and used to jog regularly; now he just rides a bike.

So in my case I think I will wait to see if I can get below 200 pounds. My knees already do some weird things, like make loud popping noises when I do squats (even with no weights). It's probably as much genetic as it is weight-related.

When I was running at my best I weighed about 160 pounds; so I still have a long way to go to get close to that again.

Still confused why 200 is the magic number. I should probably quit running too because I'm over 200.

Because his dad is 200 and he had to have knee surgery by the time he was 45 due to running?

RGv2

Thanks for all the replies, they're all very helpful.

I think part of the problem for me might be genetics.

My Father had to have his knees surgically repaired when he was about 45. He is about 5'9" and 200 lbs and used to jog regularly; now he just rides a bike.

So in my case I think I will wait to see if I can get below 200 pounds. My knees already do some weird things, like make loud popping noises when I do squats (even with no weights). It's probably as much genetic as it is weight-related.

When I was running at my best I weighed about 160 pounds; so I still have a long way to go to get close to that again.

Still confused why 200 is the magic number. I should probably quit running too because I'm over 200.

Because his dad is 200 and he had to have knee surgery by the time he was 45 due to running?

I guess I should hang it up then. It probably isn't the weight that caused the injury.

uscooleys

Since you have run in the past, you probably already know this but make sure you have a good pair of running shoes. If you can, go to a running shop and have them watch you run, then they can recommend the right shoe. This will really help you return safely and avoid injury. And ramp up slowly --- that is what always gets me, i try to do too much too soon.

Good luck and enjoy the run!