Tips for Running @ 250lbs+?

Femmekid

So I really want to try running out but I've heard a lot of horror stories about large women running and causing their bodies harm. I would think running form and shoes are definitely two very important factors to preventing injury.

I currently weigh 272lbs and could really use some tips on how to run safely - shoe & form recommendations & more are welcome!

I also bought the Zombies, Run! app for my iPhone that I'm excited to try out.

paine016

When I started running a few things helped.

I've got skin and fat, and I didn't want it flopping around getting in the way (and also, I'm self-conscious, sadly), so I found that tighter compression/workout pants were great to hold my belly in place.

Also the importance of a good, supportive bra cannot be understated. I wore an ill-fitting bra my first time and had to constantly pull the straps back in place, not to mention I was jiggling everywhere.

I'd also say watch how you step, and take pains not to roll on your ankle. But maybe I just walk funny.

Mostly, know that everyone is rooting for you. I refused to run for so long because I thought that someone at my weight shouldn't even try it. I was ashamed of how I would look. Turns out, no one was looking at all. Those that do are only cheering you on.

Brad805

Good pair of shoes, and listen to your body. Great things will come with patience and persistence.

Good luck.

Runhard13

Definately a good pair of shoes..and start with small goals...id hit a local track since you can use that to set east goals ..and never feel bad if say you run half then walk half..your stamina will increase faster then you think

DanaHerro

Well I didn't start at 250, but I started running at 216, so pretty close

SHOES SHOES SHOES are the #1 thing. I cannot even stress this enough. Get fitted by a professional.

Also - take it SLOW. When I first started, my running pace was the SAME as my walking pace - about a 15 minute mile. I just jogged rather than walked so it got my heart rate up a lot more. I took it super super slowly. I also did a LOT of intervals.. I would walk for 1:30 then jog for 30 seconds and repeat that for 30 minutes. Then I went 1 min/1 min, then 1:30/1:30 etc....

35 lbs later, I'm still not fast, I'm running 12-12:30 miles but that's still a big increase in pace. It's taken me about 5 months so it gets there slowly but surely. I have about 30 more to go and would love to be able to run a 10 min/mile someday! I recently did a 5 miler in 62 miles and when I started I could barely run 1/2 mile so there's progress for sure!

Good luck!!!

joanthemom8

Avoid running downhill for as long as you can! It's hard on the joints - no matter what your weight is.

Missjulesdid

I'm 256 pounds and I'm TRYING to start running. I'm doing the c25k program but I have to spend significantly longer on each week because obviously it's a lot harder on my fat old body than some slightly out of shape 20something couch potato.... but anyway.. I got fitted for good running shoes at the newbalance store and I went to goodformrunning.com. The way they show you how to run is designed to reduce impact on your body. It does not feel natural at first to use a midfoot strike instead of a heel strike, but with careful practice you start to get used to it.

Turnaround2012

I swallowed my pride and started by walking then running. I would walk 300 steps and run 200 steps. After a few weeks of doing this I could run more and walk less.

Also am trying to learn how to burn calories by not running:

Kettlebell exercises. Weight complexes. Rowing. Elliptical.

It changes things up and gives my screaming knees a break!

Hope that this helps.

Here is something that I wrote about HRM

http://www.myfitnesspal.com/topics/show/1025382-hr-increase-burns-more-calores-cardio-and-weights

Momwa6

Why not try lifting heavy instead of running. For one you burn more calories after the wotkout is over and you get to eat more without starving. It's a group call eat more to weigh less that will help you.

Femmekid

Thanks for the tips so far! I will have to see what we have in the mall closest to us in Portland and get fitted for shoes.

I want to run... if I wanted advice on lifting weights I would have made an entirely different topic.

chrisdavey

my tip would be to do some sort of exercise than is less harmful on the joints.

Running is like doing an alternating hop for 1000's of reps. How about if you had to do all of the hops on the right leg first, then the left? Ridiculous right? Well you are putting your body through the same amount of impact with running.

i would walk, cross train, swim, kettlebells or some other lower impact exercise.

And I was over 200lbs and did a lot of running. Knees do not like me running anymore.

fitnessphil53

Start by walking, 5000 steps a day... then work up to 10,000 steps a day... all at one time... a few here, a few there does not count... it takes about an hour to walk 10,000... after 6 months, with eating right, you should be able to start running slowly... ON GRASS... and yes do get proper shoes, clothing and KEEP HYDRATED... (the only reason I say walk first and when you do run it is on grass, is because your knees will take a beating)

Crazy4Healthy

Good shoes first and foremost and I would recommend that you start with walking. I found that while walking, I would throw in short stints of running and then back to walking. I believe the C25K does something similar to this (I didn't use it, so not sure), but I would definitely recommend that you start with walking. Increase your walking pace as you go and as you are comfortable, start with a slow job. Listen to your body, try to push yourself a little more each time and you will find you are eventually running and then running for longer periods of time. Just don't try to do too much too soon or you may get injured and be out all together.

If you can, visit a running store and have them assist in fitting you in a shoe. They can help by getting you on a treadmill and watching you run to ensure you have a shoe that will most benefit your style (over-pronation, under-pronation, etc).

Best of luck to you.

Tiffa0909

Are you use to walking long distance?

I want to run too , but I'm clumsy . So it would be a recipe for disaster ,what I did was I started walking about 3.1 miles per day and that includes one mile uphill .

I plan to interval my walking with jogging soon , but I'm not trying to push my body to do thing is not ready to do. I prefer one week of walking , to one day of running and two week of recovery from injuries .

shalleland

I absolutely love this question and the responses are very insightful. I started running at 270lbs and here are the things that were tremendously helpful to me:

1. Wearing 2 sports bras
2. Having amazing tunes with a higher bpm. I can't hear new music wiout evalutating the beats per minute and determining if it is a good one for my fast walk/slower jog
3. Compression pants
4. Professionally fitted shoes (I suggest someplace for you like Porland Running Company. They evaluate your walk and get you the right fit - this is crucial!)
5. Socks... the right socks are important. I like padded bottoms, thin tops and moisture wicking.
6. 5ks - look into registering a race that you can walk or run in. Work your butt off to get ready for it. Celebrate your success of completing it. Schedule another one in the future and try to beat that time. Rinse and repeat.

These are just some of my ideas. Couch to 5k is a good program, but like someone already mentioned, it takes us longer to accomplish it than the program is tailored for.

Most of all - have fun! If you get pleasure from being outdoors - do it there. If you prefer the treadmill (like me, it's more controlled and I can get lost in my head) then go with that.

binglebandit

Scrolled through real quick, so not sure if already addressed. Using an app that eases you into a routine is helpful. Those C25K apps can be great because you go back and forth from walking and jogging.

It's okay to jog slower than you walk. This was totally me at first. I have long legs so when I walk I can go fast, and when I first started jogging I looked like I was barely shuffling along. It'll all get easier the more you lose and the more muscle you gain.

Drink lots of water the night before and an hour or two before you jog. That'll help your body get hydrated. I always hydrate last minute because I forget, and I always do worse on those days then on days where I really prepare myself.

I started jogging at 247lbs and it was tough, but I got used to it pretty quickly. Biggest thing was getting a handle on my breathing. Push through it, your lungs will adapt. Also people say to wear a HRM. I think this is a good idea, but I don't wear one. I know that if I'm jogging and it starts beeping and telling me my heart rate is too high that I'll freak out and wimp out. So I just try to listen to my body's signals.

haroon_awan

I agree with some of the comments on here regarding other methods of exercise. This is a comment by Strength and Conditioning coach Phil Learney. Note that while I enjoy running, I do not think it is for everyone and there are other, more effective methods of training that are more optimal for fat loss:

Any trainer out there adopting running as a method of weight loss needs to THINK about what actually happens to your client:

During each foot strike the body is exposed to repeated impact forces estimated to be two to three times the body weight of the runner. Applying this fact to a 150-pound runner, who has an average of 400 foot-strikes per foot per mile, during a one-mile run each foot would endure between 60 and 90 tons of force. Typical runners training from 40 to 80 miles per week could expect to expose their bodies to approximately 16,000 to 32,000 impacts per leg per week, equivalent to about 2400 to 7200 tons of force. This is an astounding amount of stress to the lower extremities that increases the likelihood of injury.

Impact Forces at the Knee Joint – A Comparative Study on Running Styles
Florida Atlantic University, Boca Raton, Florida
May 2001

The thought that weight training in children could bend bones is just plain stupid when impact sports, gymnastics, dance and running are perfectly acceptable and very rarely malform bones yet forces FAR exceed what could be generated in a weights room. Studies have even shown that these kind of forces are beneficial for development.

Resistance training reinforces good mechanical awareness and ensures good structural balance around joints. Activities such as gymnastics create great motor control.

If your trainer is telling you to run to lose weight I would question their methodology.

WDEvy

Go get fitted for shoes and start running! ( follow a program like c25k and the likes)

You can do it!

nonoark

bump

AJ_G

Tips for running: don't. Lift weights, if you want to do cardio you should swim because it's low impact and you can choose your intensity level.

WDEvy

Tips for running: don't. Lift weights, if you want to do cardio you should swim because it's low impact and you can choose your intensity level.

Tips: Don't listen to that guy.....

AmyZ46

So I really want to try running out but I've heard a lot of horror stories about large women running and causing their bodies harm. I would think running form and shoes are definitely two very important factors to preventing injury.

I currently weigh 272lbs and could really use some tips on how to run safely - shoe & form recommendations & more are welcome!

I also bought the Zombies, Run! app for my iPhone that I'm excited to try out.

I haven't read any of the responces yet , I was too excited about the Zombies ,Run ! comment .

I love it , I don't run yet . Mostly bike and treadmill as well as eliptical . but someone should start a thread on Zombies, Run !!
I can't wait to exercise because of it . friend request on the way !!


Amy

dittmarml

Strongly recommend quad, hip, iband, hamstring and calf strengthening before you start running. Your joints are going to take a pounding and your muscles need some additional oomph to help stabilize them. What you can do in your mid-20's even at high weight will sometimes bite you in your mid-50's at normal weight. It's not just about what you want to do right now; you're in this for the long haul.

That said, everybody else has it - good shoes, professionally fitted; do some reading on form (or better still, find a coach to help get you going), walk for a long time before you start to run, etc. ALWAYS stretch before and after, walking included.

Good on ya' for your ambition and drive, and good luck!!

ashm1427

bump for later

George1567

I saw a poster once that said "Get in shape to run, not run to get in shape" At the time I didn't understand, but now it makes more sense.

You "want to run"......I say great, go for it. You have your goal, but the road to get there may take time and several steps. No doubt about it people of weight can run, but they worked up to it. If you are just starting into fitness, running may not be the place to start. If you have been lifting and doing other forms of cardio then pounding pavement may not be far off.

For me my mental barriers to run were tough. It takes strong mental control to run distance. Second it was very painful training my body to take the impact of running. Sore knees, ankles, lower back, and feet all were issues early on. I think I would have been better off to have cut some more weight before I started running.

Best wishes!!!

iceqieen

Hmm :

Gear:
* good bra! two even if they are big
* good shoes - not cheapest ones.
* comfortable pants and t-shirt

Check the couch 2 5k program, it will start you off with short intervals and end with a 5k in 12 weeks.. great program, really!

Do proper warmup and stretches *always*

Possible_Infinity

Don't do it... Just stick to walking for the time being, your not going to gain anything for the risk you take.
Just by walking your going to strengthen muscles and tendons.

I uses to race 5ks and I don't run now and I'm 6'1" 255lbs. I walk I bike i swim but I don't run at least not yet.

I agree with the others don't skimp on shoes...

Good luck

jessicae1aine

Be realistic. Regardless of your weight, if you're new to running, you're likely going to be fairly slow because you're just not used to it.

Also, shoes are incredibly important. The two greatest pairs of shoes I've ever owned were Patagonia Tsali's (now discontinued, but they have a 2.0 version out), and my current running shoes, which are K-Swiss Kali Mari Tubes.

Liz_Mfp

Are you accustomed to walking?
Have you been walking for several months already?

http://www.jeffgalloway.com/training/condition.html

Do at your own pace.
Repeat weeks as many times as necessary

First 8-weeks Conditioning program, walk-only

Second 8-weeks Condition program, repeat it, but do the "jog" segments.

Go too easy, go too slow, go too short
:-)

:-)

lsquick972

It helps to work up to your goal. Maybe the first day, walk ten minutes. Second day, walk 10, run 1. Third, walk 10, run 2....and so on. I read this in a fitness magazine and it works for me, as I have difficulty running. You can obviously adjust this to whatever is comfortable for you. Hope this helps. Good luck!

BunBun85

I don't want to be discouraging in any way whatsoever but I would suggest swimming instead. You can still "run" in the water and spare your knees, ankles and feet. At the very least, you could be safely and in a fun way toning up the muscles that you would need for actual running. Like someone else said, the risks outweigh the benefits.