Running over 200 pounds

jessidarklighter

i am 5'4 and 244 pounds. I got jealous of one of my weight loss pals that was burning 3 times in half an hour than I was in an hour. So tonight I did the first part of couch to 5k. Oh...my...God. I thought I was going to die. I had visions of my heart husband finding me collasped on the pavement and having to call paramedics. So my question to you is this; is this a level I need to work at? Should I keep trying to run or should I go back to walking? All opinions welcome.

thereshegoesagain

I never run unless a monster is after me but I want to tell you how I admire you for trying.

IsaackGMOON

If you can't do C25K and it continuously ends with that result... don't do it, yet.

Go back to walking until you think you are ready for C25K.

ElvenToad

I am 5'4 and at 268lbs I just walked. I told myself that I would start jogging once I got under 200lbs but I was still to afraid lol so I procrastinated until I was under 170

Now I jog 30 minutes per day and I actually like it.

BasicGreatGuy

In my opinion, it would be a good idea to stick with walking for 20 - 30 minutes a day. If you are already at that point, slowly increase the speed of your walk. Once you can briskly walk for 30 mins straight and still able to carry on a normal conversation, give the C to 5K another shot. And when you start the app again, don't worry about speed. Take it very slowly. In fact, whatever the run times are in the app, cut them in half while keeping the walk time the same.

You want to build up a good foundation. Your body needs time to adjust to the amount and type of exercise.

minkky

I'm over 200lbs, and when I began to get active I had to start with walking. I walked consistently for a couple months building speed and endurance and then started c25k. I'm still taking it slowly, but I can do it. I think it's important to have that foundation.

MrsHcrane

I'm 223 5'5" and my chiropractor recently told me to do telephone poles. The first one you walk. The second you walk briskly. The third you run. I haven't begun yet trying to motivate still.

mwyvr

I started running at 255 pounds (I'm male, 5' 7.5") last September, basically 105 pounds over my supposed goal weight. I couldn't "run" half a kilometer at the start without stopping to wheeze... often more than once. I just kept at it, built slowly, and eventually made 1km without stopping. Then 2km. Etc. By December I was running 5km. By Feb 7km or more. And so on.

Since then I've dropped 76 pounds and today ran 34km.

If you don't have health or joint issues stopping you from running (talk to your doc!) then do it... just take it slow. Running slow is the key - shorter strides and slower pace will get you there and reduce injury.

Good luck and welcome to the world of running!

Mike
Vancouver BC

kittywrangler

Another idea is to count your heart rate, or get a monitor to make sure you're staying in a safe range. Take it slow. Don't give up!

ebbingfat

While pushing yourself in a workout is good, don't overdo it. The last thing you want is to end up hurting yourself. My recommendation would be to run slower, and do it for shorter intervals of time. If I remember correctly, C25k starts out with running for a minute and then walking for a minute and a half, correct? Maybe run for a minute and walk for two minutes, or run for 30 seconds and walk for a minute. Find something that feels comfortable for you. You'll be amazed at how quickly you can work your way up.

MoiAussi93

I was 267 when I stared running (5'10"). I didn't do a special program. I started by walking 4 minutes and running (jogging really) 1 minute. I just repeated that cycle.

Every week I either increased the running segments or decreased the walking segments by 30 seconds. The key is to go slowly. Don't try to run fast. If you stick with it, you will see dramatic improvement very quickly.

hearthwood

I never cared for running, my husband is a marathon runner, but not me. I prefer walking--so I like to hike which burns mega calories. Don't try to compete with friends who run, especially regarding the number of calories they burn compared to you. The important thing is you're burning calories just by moving. We all learn to crawl before we walk. If you're a runner, you'll know it soon, and if not, don't get discouraged, let your friends run while you walk.

It's very important that you find exercise you enjoy doing, otherwise you'll never stick with it.

Take care!

sarieth05

I also started running heavy at 282 (I'm 5'6"). I started off very slowly and only ran in short bursts (1-2 minutes) and just gradually kept adding more time to my nonstop running as I adjusted. When I first started, everything was making me gasp and hurt my lungs, but all that eventually went away and I no longer felt like my heart was dying. Good luck and don't push yourself to do more than you're capable of. Nothing wrong with walking!

MeanderingMammal

jessidarklighter wrote: »

So tonight I did the first part of couch to 5k. Oh...my...God. I thought I was going to die. I had visions of my heart husband finding me collasped on the pavement and having to call paramedics. So my question to you is this; is this a level I need to work at?

So the most common problem for new runners is going out too fast, and burning out. It sounds like that's what you've done.

Slow down in the running portions, the whole point of C25K is to get your running continuously for 30 minutes, rather than running fast. Speed comes with time.

You'll find a lot of support in the C25K group; http://community.myfitnesspal.com/en/group/30-couch-to-5k-running-program-c25k

IanRS

I am 228lb and sticking to walking - admittedly I am walking faster as the weeks go by approaching 4mph now. I plan to carry on walking increasing distance and speed as best I can and not start jogging until I get below 200 lb.

joolieb1

I agree with the really helpful comments above. I am 175 lbs currently with 30 lbs to lose and I am 51. I have been exercising just 2 months with walking and cycling. Started C25K this week (5 mins brisk walking, 1 min jogging, 1 1/2 walking x 8). It didn't feel impossible but very hard and I had to sit down when I got home for an hour. You could walk 5 mins, slow jog 30 seconds and repeat a few times - slower with more recovery time. Listen to your own body

kaylz0106

I'm 5'3" and 208lbs - I'm day 4 of C25k and find it fine now but day 1 I was like you. I was disappointed as tail end of 2013 I was running 10k 4 times a week and genuinely though I would just pick up where I left off!! Anyway, day 1 I did the 5min warm up and managed 13mins of intervals before deciding I couldn't take anymore and I walked the rest of it. You shouldn't do the days back to back so I left it two days and did day two and managed it all no problem and day 3 was a doddle! I did day 4 yesterday and definitely felt the difference but again manageable. Do what you can I say don't stick to the intervals if you feel like you're going to die but do as much as possible - x

oh_happy_day

There is nothing wrong with walking. It's good to challenge yourself but if you shouldn't feel like you're going to die! Especially if you're a beginner - you don't want to injure yourself or burn out. Maybe leave C25K for a little while. It will be there in 6 months time. Keep up with the walking and maybe gradually add in short (and it can be really short - e.g. to the next light post etc) SLOW jogs. Get your body used to the feeling, get used to how you need to breath etc.

TamLam99

thereshegoesagain wrote: »

I never run unless a monster is after me but I want to tell you how I admire you for trying.

My thoughts exactly

fjrandol

One of the issues people face when starting out is going way, way too fast. Your run needs to be an easy enough pace that you can still carry on a conversation. If you can't, then you need to slow down. The speed comes later; right now you want to work on building up your endurance.

There's a great c25k group here too community.myfitnesspal.com/en/group/30-couch-to-5k-running-program-c25k and they are the perfect resource for answering any questions you may have as you start your running journey.

tekkiechikk

I thought the same, that I could do a C25K program when I was 245. Nope. Still can't at 203, but I get a great workout on the treadmill at 4.0 MPH (brisk walk) for an hour, keeping my heart rate between 135-145 (I use a Polar HRM) for at least 30 minutes. The thing about walking is that it's most effective when you can maintain a steady pace. If left on my own outside, my brisk walk would disintegrate into a casual stroll. Thus, the hamster wheel.

But good luck and don't quit whatever you do

SingRunTing

I started running with C25K at 213 lbs. You can do it. Just go slow. It doesn't matter if you are jogging slower than you can walk. Repeat weeks if you don't feel ready to move up to the next level.

You can do this. You just need to believe in yourself and keep trying.

deniselucas73

start with walking or swimming, try walking in the swimming pool with just your heard above water... find a few songs you like and just make up moves and do them for about 10 mins- 20 mins a day it gets everything moving..

nrhochman

I'm 5'11 and 2 months ago I hit an all time high of 248 lbs. I'd had enough. I started walking every night or every other night and at first I could barely do 1/2 mile without dying. I was walking at 23 min per mile speed. Well, this morning I was 229 lbs and I am now doing 3-4 miles at 17:45 mins per mile. They keys to this were consistency, good music and really logging all my food. I truly feel the music helped increase my speed without realizing it as previously I was listening to books on tape. Now I am going to work on increasing the speed a bit more as the 3-4 miles doesn't bother me much.

Imperfect_Angel

Hi. I'm 217lbs, 5"7.5 and I run 4.25 miles 5 days a week with a slow pace of 12.5min/mile. I didn't start out like this though, my first day out running I walked half the distance and took so many breaks in between. I was exhausted but completed everything in a 13-14 min/mile pace. I felt so discouraged but did not give up. I've only been running now for a week or so and I'm not taking nearly as many breaks as I did before....just one 5 minute one when I get to my halfway point.

I agree with everyone on here, take it really slow until you feel comfortable then add short bursts of runs, even 30 second ones and increase as you go. I've never done the C25K but I've heard great things. Push yourself though and don't get jealous. One day you'll get there, just be consistent and manage your food intake

Imperfect_Angel

Oh....just to add on, walking is such good exercise. Before I started to run, I was walking - a lot! Started off at about 18 minutes per mile and before I knew it, was at 15 minutes per mile then decided to try running. I walked yesterday and was slightly under 15 minutes so you can do it. Don't give up and good luck xx

a4howard

Today was my 1st time using that app and it was hard so I modified it. It has 8 minutes of running so I ran 1cminute, speed walked the 2nd as so on til I completed the 30 minutes. Change is difficult but achievable.

BasicGreatGuy

a4howard wrote: »

Today was my 1st time using that app and it was hard so I modified it. It has 8 minutes of running so I ran 1cminute, speed walked the 2nd as so on til I completed the 30 minutes. Change is difficult but achievable.

Folks, this is what we call kick butt, don't give up attitude.

We'll done, Miss Howard.

schellies

Do as much as you're comfortable with!

honlonc

I suggest walking. Jogging or running are going to be destructive on your knees at that weight. And, I don't know your personal goals, but have you considered weight lifting? I know there's a phobia, but it's not going to make you look monstrously muscular. It will however do absolute wonders for changing the composition of your body along with a healthier eating lifestyle. Be consistent and you'll see the rewards.

briannadunn

You can run at any weight. Just make sure that you stretch and build up slowly. I weigh exactly the same as you. We aren't going to run marathons at this weight but we can jog slowly or even walk fast. I sweat alot and I may not be able to keep up with my Mom who is 147 pounds but I still can do my best.