How light do i need to be before i can jog without injury?

dandiellie
dandiellie Posts: 7 Member
in Fitness and Exercise
I'm at about 380 right now, and my dream is to do the 5k Turkey Trot on Thanksgiving Day with my family, but even though that's almost a year away, I'm not sure that it's a realistic goal. I've been walking 5k's about 2-3/wk for the past few weeks, but it takes me about 70min. To do the Trot, I'll have to get it down to about 45min.

I'm mostly scared that if i jog, I'll mess up my knees. If i lose 80lbs between now and then, would i probably be able to jog?

Replies

  • girlinahat
    girlinahat Posts: 2,956 Member
    edited January 2016
    look into something like c25k (couch to 5k) and modify it to what you can achieve. Your 'run' pace need be barely faster than your walk pace, but since you can already walk a 5k (which is fantastic), making part of that walk a bit faster is probably achievable.

    you can do it. Losing weight will certainly help, maybe try roping in family members to train with you?
  • goldthistime
    goldthistime Posts: 3,213 Member
    I'm in agreement with girlinahat. Use C25k to ease into it slowly. I would think it's more about your tendons/joints readiness than about your actual weight. If your knees have already been bothering you, you may have to wait until all knee pain is gone.
  • dandiellie
    dandiellie Posts: 7 Member
    Ya, my knees do hurt after walking a 5k. I walk everyday, but i usually do like 1.8 miles the day after doing 3+ miles to give my joints a break. However, i noticed on Monday after doing 3 miles that i didn't really hurt yesterday (Tuesday) except for my heels (Achilles' tendon troubles).

    So, you're saying that my tendons and joints are (and will continue) getting stronger? I assumed that they only wear down over time and that only muscles get stronger.
  • goldthistime
    goldthistime Posts: 3,213 Member
    Definitely we can recover somewhat or even fully from joint/tendon injuries. Personally I would just use pain as my guide rather than numbers. Find something else to do (like rowing or cycling) if your knees can't keep up to your muscle/VO2 improvements.
  • TriMama12
    TriMama12 Posts: 8 Member
    Joints, tendons and even bone strengthen in response to exercise. The trick is that they take much longer to strengthen than muscle does. They also take longer to heal after being injured. So it takes consistent activity over several months to strengthen them and you have to be careful not to injure them. Since you've already got inflammation issues, I'd also use pain as your guide. Don't overdo it to the point of pain. Do push to just before the point where it starts to hurt. If you have pain, make sure you ice the sore joint for 20 a few times a day. It will help bring down the inflammation.

    If walking is too hard on your knees, I'd try some other forms of exercise on some (or all) days of the week. Swimming is fantastic since it takes all the pressure off your joints. Stationary biking is another possible option (make sure the seat is adjusted to the correct height to protect your knees). All of these activities will help you reach your goal of doing the Turkey Trot.
  • TeaBea
    TeaBea Posts: 14,517 Member
    Rebounding is easy on the joints (fitness trampoline). Higher quality ones support higher weights.

    http://www.qibounding.com/compare_rebounders.html

    I have a JumpSport - love it!
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    i think yes you can if you work towards that goal, keep losing and keep walking. I see lots of women in the 2-300 lb range participating in 5K's Even if you dont Jog the whole way, at least make it a goal and participate. lots of people walk/jog the entire way and plenty of people just walk the whole way. Its all about setting that goal and working towards it. Its a wonderful feeling of accomplishment and you will meet lots of motivating encouraging people on the way.
  • Rabid_Hamster
    Rabid_Hamster Posts: 338 Member
    Make sure you're using appropriate footwear. Cross Training or just general sneakers aren't as good as running or trail shoes intended for the distance and cushioning needed. Congratulations on getting this far. I wouldn't be too concerned about the weight. Just last month I watched a woman roughly twice my current weight complete a half marathon in under 3 hours. Focus on the goal and train accordingly and you will achieve it.
  • brb_2013
    brb_2013 Posts: 1,197 Member
    dandiellie wrote: »
    Ya, my knees do hurt after walking a 5k. I walk everyday, but i usually do like 1.8 miles the day after doing 3+ miles to give my joints a break. However, i noticed on Monday after doing 3 miles that i didn't really hurt yesterday (Tuesday) except for my heels (Achilles' tendon troubles).

    So, you're saying that my tendons and joints are (and will continue) getting stronger? I assumed that they only wear down over time and that only muscles get stronger.

    Your body does get used to exercise. At 320lbs I couldn't walk a mile. I started walking a block. Then two. Then three. And so on, until I felt ready to try jogging one block of 10, and increased from there. Fitness is something you build :) at any size!
  • Aed0416
    Aed0416 Posts: 101 Member
    You can do it!

    I'm surprised they would only keep the course open for 45 minutes. That seems low especially for a turkey trot but regardless you can do it. I would not even focus on running right now. I would look into c25k and power walk or walk at a faster pace during the "run intervals". Then maybe do another round but do an easy running pace (read v. Slow) instead of power walking. It will only ever get easier.
  • dolliesdaughter
    dolliesdaughter Posts: 544 Member
    edited January 2016
    You can do it, good sneakers and good sports bra. Don't worry about your time, just finish and you will BE GREAT.

    ETA: I went back to the top to make sure you were a woman. :) I didn't want to tell a man to wear a good sports bra.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    dandiellie wrote: »
    If i lose 80lbs between now and then, would i probably be able to jog?

    I think there are two parts to the question; Is it ok to run at your weight, and is it ok for you to run in your circumstances?

    To answer the first, there is no reason not to. At heavier weights it is hard work, but it's not inherently dangerous. I would generally say if someone can comfortably walk for thirty minutes at a brisk (for them) pace then they can start a running plan, whether a structured pan or going out and running based on perceived effort.

    As far as you are concerned, the comments about a bit of knee pain and achilles pain would suggest that you need to be more careful about it. I'm not a strong advocate of shoe fittings for everyone, but what you describe suggests that you may benefit from the right shoes for you.

    There are plenty of plans out there, or you could just go out and try running for a few minutes and see how it goes. Even go for one minute running and a minute or so walking, then repeat a few times.

    Don't push it out too fast, take it easy and comfortably and you'll see solid gains quite quickly.
  • sfriel68
    sfriel68 Posts: 61 Member
    TeaBea wrote: »
    Rebounding is easy on the joints (fitness trampoline). Higher quality ones support higher weights.

    http://www.qibounding.com/compare_rebounders.html

    I have a JumpSport - love it!

    I have just purchased a rebounder, do you follow any fitness dvd's you would recommend?

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