When to jog/run?

JasonUMcDaniel

Hello. I'm just wondering how do you know when you are ready to jog or run. My workout primarily consists of walking at an above average pace. It works well, and I am seeing results, just not as quickly as i had hoped. I'm still above 300lbs and my knees are just now starting to strengthen up and i really don't want to injure them again.

When i began, i couldn't walk far. I tracked my miles and calories and i started walking .8 miles a night. Right now i am walking 3.15 miles every night, over varying terrain and elevation. The problem i am having is that i don't know if it is good enough cardio for me. I can't walk fast enough to increase my heart rate. I get a good sweat going, and i can feel it, but i could have a normal conversation with someone if i had to.

My goal is to continue increasing the distance i walk every night, although i feel like three miles a day is pretty good for me. What can i do to get better cardio? I might begin hiking once a week, i have trails bear me but they are advanced level. I don't want to get too far in and struggle to make it back.

mwyvr

Even when you run you'll still want to be able to hold a conversation without gasping for air, so remember to use that as a guide.

Listen to your body. I started running right away at 255, my heaviest, but at that time I could walk 6 miles or more no problem.

When you do start, use a walk run walk program and take it easy. Build up slowly. Be sure your musculature is ready to support your knees well.

While I could walk a long distance my cardio pulmonary system was weak. I could not run 1km without frequent stopping... and I should not have even tried. Walk run walk would have been better fit me. But at least I took it easy and built up slowly and have been running uninjured since I started last September.I love running maybe too much LOL

ruqayyahsmum

I still jog walk jog walk and im currently 219 down from 387. Back at my heaviest i could walk the length of a room with a stick and then need a break. I worked up distance and speed ditching the stick when i lost the first 50ish. About the 300 mark i just felt like jogging a little, didnt last a minute but i did it. I now can run/ jog 3 miles in about 35 minutes. If you feel strong enough just give c2k a go but take it very slow

ruqayyahsmum

I mean i can walk/jog 3 miles

lacroyx

Any hills or stairs you can add in your walking routes? I always find those help me get the heart rate up. As for running I would start out slow. Work up to it. C25K is a great program to follow.

JAHodgkinson_uk

Morning! The key is to take it slowly and not get injured Have you heard of Jeff Galloway? http://www.jeffgalloway.com/training/beginners/ I'm using his run-walk-run method and really feeling the benefits despite my weight. As has already been said the c25k is great too. It's a personal preference thing. Whatever you do just enjoy it. Have you heard of the website http://www.fetcheveryone.com/ ? I find that really useful and motivational because of the running games. There is one called fetchpoint which is a bit like pac man but in the mile radius around your home. You run, walk or cycle to pick up coins, move bugs etc. Fun.