Tips on strating to run

smily_001

Hi! I have been working on getting healthy and losing weight for over 2 years now. I am working-out 5-6 days a week. I have been doing intervals on the treadmill of walking at 2.8-3.0 and at 3,8,13, 18,23, 28 mins I will jog/run at the speed of 5.0-5.5 for 30 to 60 secs. I really enjoying running, but I am not sure how to make it where I am able to do it for a longer time/distance. Can anyone give any hints that will help me with achieving this?

SpleenThief

Lots of folks use the couch to 5k program (C25K) with good results.

But...

Different people respond to things differently. What I'm looking to get out of my running is different (or might be anyway) than what you're looking for. When I started running at 285+ pounds I simply ran as far as I could (1/2 mile in 7 minutes) and stopped. Tried for longer next time then longer. Dropped weight, wanted to know if I could get kinda fast (I could), got injured, regained weight now I'm looking to see if I can get kinda fast again.

So, maybe start with C25K and see how that works. If it's not your thing, try another approach.

sarbar71

I used the C25K program when I started running and it works great! If you have an iPhone or similar device, you can download an app onto your phone that will tell you when to walk and when to run. If not - no problem - there are tons of websites that will give you a general workout regimen. You can do the program by either time or distance. The programs typically last 8 weeks to build up to a 5k, but I know people who have taken more or less time to get there. Just adjust the program to your current skill level and needs. The most important thing is to stick with it - it works! Good luck!

AmyRhubarb

The c25k program made a runner out of me! I used c25kFREE by Zeb Labs on my phone - worked great.

smily_001

Thanks guys! Do you think this program can be done by someone that is 300+ pounds.

So_Much_Fab

Thanks guys! Do you think this program can be done by someone that is 300+ pounds.

I too used the C25K program. Regarding your weight...that I don't know. Assuming you're otherwise healthy, I say just give it a go and see how your body responds. Also, there's no shame in repeating a "level" if you feel you need to. Good luck!

itzCoffeeTime

When I first started I couldn't run on the treadmill because I would get really bad shin splits. So I started out on the elliptical which is very low impact. When it became easier for me I upped the resistance. Before I knew it when I eventually hopped back on to the treadmill a couple months later my endurance improved.

ostrichagain

You are doing it right now! C25K uses intervals to increase your endurance. The first week you run for 90 seconds then walk for 5 and you repeat that for 5K or 30 minutes (I have mine set for minutes). Every week it increases the time spend running and decreases the time spent walking. But you can repeat the intervals as many times as you want, you don't have to increase your running time until you feel ready.

Adirafox

[/quote]

I too used the C25K program. Regarding your weight...that I don't know. Assuming you're otherwise healthy, I say just give it a go and see how your body responds. Also, there's no shame in repeating a "level" if you feel you need to. Good luck!
[/quote]

I totally agree with this.

When I first started exercising at 18, I was SOOOO out of shape. I had literally never exercised before, other than bike rides to get to friends houses. I did a program similar to C25k (because that didn't exist yet). It was titled "Run for 20 minutes in 8 weeks"....first week: run 1 min, walk 2, repeat 7x (I never worked as hard in my life as I did that week!), repeat 3x, 2nd week: run 2 min, walk 1, repeat 7x, and so on.

Over the years I have rebooted my fitness (after babies and whatnot) with a C25K program hosted by Steve Boyett (I think that is his name). He starts with a 5k, then 8k, then 10, and so on.

red99ryder

I am not running now , but when I lost weight last time and started running my problem was I was trying to run too fast , once I slowed down some I found I could run longer distances . its like I had to Jog before I could run .

GFeltonLB

300+ lbs. This may be a simple question but so many people don't do it, even the 125 lb-ers....
Have you asked your doctor his opinion on running? He may have some other "beginning" steps that may be less impacting if you have joint issues.
The people on here have some great suggestions and ideas. But not all programs work for everyone. We are all different in so many physical ways. I have an internal defibrillator and I used to run marathons, one having nothing to do with the other. But last year I had a Sudden Cardiac Death event and as much as I wanted to get back out there and run again I had to listen to the doctors and go thru the rehab and all that was necessary. I hated having to wait and go back to just barely walking again, at least that is what it sounds like, but I did have to listen to the doctors and, surprisingly, they knew what they were talking about. Imagine that, huh?
Speak to your doctor first, get his/her approval or opinion regarding jogging. With his/her approval, being over 300 pounds would not be a problem. Have you seen the size of the people on The Biggest Looser? Weight isn't an issue, it's the joints and bones that would be an issue. Please speak to your doctor first.

RunFarLiveHappy

I started running at 300 pounds. I did not like C25k however. I can now (at 184 pounds) run for 13.1 miles at a time and have been doing this for approximately three months. When I started running at 300 pounds that was up to 3 miles and I began in June 2012. Message me if you want more info. Or you can check out my blog: myfitnesspal.com/blog/lilbeesmommy

I love running now and am so glad I didn't let my weight stop me! Good luck to you!

WhiteGirlWasted13

I started running once I'd lost 60 lbs (down from 281). For me, it hasn't been enough. I am on week 3, day 1, of the c25k program and I have decided to rest for at least a week. My legs & knees are absolutely killing me & I have a very high pain tolerance. I am so incredibly mad right now. I don't know why some can run & not have these issues, and they weigh more than me. It just doesn't make sense to me.

I'm signed up for a 5k in September. I will do it. But how, at this point, I don't know. I hope I haven't done significant damage. I don't have insurance, so a dr's visit is a bit out of reach right now.

I guess my advice would be to be very, very careful. Listen to your body. Don't take one step without good shoes. Try to run on a track vs concrete. And stretch till you feel like Stretch Armstrong. Very best of luck to you!

LolasEpicJourney

I started c25k when I began this journey - and I recently started it again to get running post pregnancy - Im starting w3 and loving it

Just_Scott

bump

GFeltonLB

Also keep in mind running isn't only for fitness. There can be a lot of fun in it.
To mix it up a bit, try one of the specialty fun runs... Color Runs, zombie runs, splash runs, neon runs, etc. It's not about being fast as much as it is about enjoying yourself while you do it. Just get out there and move your *kitten*! :-) With the color runs you'll run, or walk or jog, thru areas where volunteers will douse you with dry powder like what is used in the Hindu Festival of Colors; zombie runs has you wearing a flag belt and zombies are chasing you thru mud and trail trying to get your flags (keep a flag at the end and you are a "survivor", have no flags and you are "infected"... either way, it's a blast of fun); splash runs involve a lot of water; neon runs are night time and the runners have glow sticks and battery operated flashing lights. They can all be very motivating. Even if you don't run and you prefer to walk thru them, you'll still have a lot of fun. And the after-parties aren't bad either. :-)

mockchoc

yummy

GFeltonLB

Let's not forgot to mention the Mud runs, muck runs, and obstacle courses. Wading thru 3' of mud, climbing over cargo nets, sliding down a muddy hill on your stomach, stepping thru tires and swinging over streams from a rope, and making your way thru a mostly-dark environment avoiding hanging electrically-charged wires (hey, even safe for someone like me with an internal defibrillator), crawling thru mud under a cargo net... When was the last time you allowed yourself to splash and play in water and mud and color like when you were a 5-year old in a rain puddle.
Running doesn't have to be only for fitness.

dwh77tx

I would suggest a good playlist wish some fast upbeat songs. It helps me!

FindingKuuks

You should be okay at your current weight as long as you have your doctor's okay. You seem to be doing great, so I'd imagine you'd be okay. I do the C25K, and I repeat my weekly sessions until l feel I'm ready for the next level. I'm on week 4 now, and on the treadmill, I run until I can't then I do a brisk walk.

You can do it!

RunFarLiveHappy

I started running once I'd lost 60 lbs (down from 281). For me, it hasn't been enough. I am on week 3, day 1, of the c25k program and I have decided to rest for at least a week. My legs & knees are absolutely killing me & I have a very high pain tolerance. I am so incredibly mad right now. I don't know why some can run & not have these issues, and they weigh more than me. It just doesn't make sense to me.

I'm signed up for a 5k in September. I will do it. But how, at this point, I don't know. I hope I haven't done significant damage. I don't have insurance, so a dr's visit is a bit out of reach right now.

I guess my advice would be to be very, very careful. Listen to your body. Don't take one step without good shoes. Try to run on a track vs concrete. And stretch till you feel like Stretch Armstrong. Very best of luck to you!

I don't in any way want to insinuate that you aren't doing these things but this is what I would recommend to avoid/treat joint pain from running. Make sure that you have a running store fit you for proper shoes and watch you run. They can give you tips on form, posture and strike. Make sure that you are landing with your feet under your body and not extended beyond your body. Do knee exercises to strengthen the muscles surrounding the knee joint. Do additional leg exercises to strengthen the legs to better support the joints. You can use a foam roller to help relieve muscle tightness which will help prevent additional strain on the joints. Use RICE as treatment afterwards, even if you don't feel pain right away. Rest, ice, compression and elevation. Never treat sore joints with heat. Most importantly TAKE IT SLOW!!!!!!! If you want to run you can and will do it. Be kind to yourself. ❤ Running is amazing!

smily_001

Thank you all so much. Im starting my first day today! Wish me luck. I will use all of yout advice. Thanks again.

lippygidg

bump!

BrianSharpe

Thanks guys! Do you think this program can be done by someone that is 300+ pounds.

I'd talk to your doctor about that........... I usually go nuts when people talk about running damaging joints etc but weight is one of the significant risk factors in that particular equation.

If you want to become a runner (I'm a runner, so I'll admit my bias) you probably could start off safely walking, after you've been walking for a while you could probably add some short (slow) running intervals and very gradually build up (C25K seems to progress fairly quickly, from zero to 5K in 9 or 10 weeks).

I'd also suggest combining it with some non-impact cross training (biking, swimming, rowing etc) to help you build up your aerobic endurance while keeping wear and tear to a minimum.

If you're patient with yourself and consistent in your training you'll be amazed at what you can accomplish!

froeschli

Great advice from Brian :happy:

My only thoughts were that, with your weight, you'll have to be even more diligent about proper shoes and running technique than most people. And no matter how much you may want to go faster, stick to a slow speed (you may feel like you can walk faster) until you run your distance comfortably without any aches or pains.

SpleenThief

Thanks guys! Do you think this program can be done by someone that is 300+ pounds.

That's a question for your doc to answer for you specifically but in general, yes. I was 290 when I started.

lippygidg

I cant thank you enough for for posting this ... Its like I wrote it myself Most of my friends that I workout with or we encourage each other are runners and then theres me.. Trying not to collapse a lung after 30 seconds!! I also need help in a breathing pattern. Im either holding my breath to push for another 5 seconds hahaha I cant even tell you what a bad idea that is!! LOL
Anyways ... I read through the treads and just downloaded the C25k free version. Excited to begin it tomorrow. ( then I will be on a mon, wed, fri schedule) I'll do other workouts the other days leaving Sunday a rest day.
Feel free to add me as a friend if you wish ...we can do this together

lippygidg

bump

Doodlewhopper

Hi! I have been working on getting healthy and losing weight for over 2 years now. I am working-out 5-6 days a week. I have been doing intervals on the treadmill of walking at 2.8-3.0 and at 3,8,13, 18,23, 28 mins I will jog/run at the speed of 5.0-5.5 for 30 to 60 secs. I really enjoying running, but I am not sure how to make it where I am able to do it for a longer time/distance. Can anyone give any hints that will help me with achieving this?

Hello smily and congrats on your 2 year weight loss. I know it took a lot of effort and discipline. I am a long time runner and enjoy reading and researching its related dynamics.

My advice to you is protect the progress you have thus far achieved. Dont rush into running. Depending on the source, up to 80% of runners will suffer a running injury in any given year. Youre over 300 lbs; it's a safe bet that currently your legs & feet are not able to handle much more stress. Plantar fasciitis can set you back months to a year rehabbing...a torn achilles tendon 3-4 months and then there are the knees and hips. You can also hurt your back if youre form is bad...and injury doesnt necessary stop at only one.

You have a good established walking regimen and youre losing weight. Dont gamble. You must realize that an injury can put you on the couch rehabbing for a long time....and it is often injuries that demotivate and wreck all the hard earned progress we have struggled to achieve.

I suggest you continue walking and work toward strengthening your core, legs, hips, knees, ankles, muscles, tendons AND FEET. Do lunges, squats, toe rises & box steps. Slowly incorporate barefoot walking; strengthen your feet and build the arches. Read & watch youtube and learn proper running form and gait. Learn as much as you can; you have time while losing weight & getting in shape.

The most expensive education is wisdom. Wisdom comes from bad experience - and a lot of bad experiences come from bad decisions. I have a lot of wisdom! LOL


JFI - http://news.harvard.edu/gazette/story/2012/04/chasing-down-a-better-way-to-run/

WhiteGirlWasted13

I started running once I'd lost 60 lbs (down from 281). For me, it hasn't been enough. I am on week 3, day 1, of the c25k program and I have decided to rest for at least a week. My legs & knees are absolutely killing me & I have a very high pain tolerance. I am so incredibly mad right now. I don't know why some can run & not have these issues, and they weigh more than me. It just doesn't make sense to me.

I'm signed up for a 5k in September. I will do it. But how, at this point, I don't know. I hope I haven't done significant damage. I don't have insurance, so a dr's visit is a bit out of reach right now.

I guess my advice would be to be very, very careful. Listen to your body. Don't take one step without good shoes. Try to run on a track vs concrete. And stretch till you feel like Stretch Armstrong. Very best of luck to you!

I don't in any way want to insinuate that you aren't doing these things but this is what I would recommend to avoid/treat joint pain from running. Make sure that you have a running store fit you for proper shoes and watch you run. They can give you tips on form, posture and strike. Make sure that you are landing with your feet under your body and not extended beyond your body. Do knee exercises to strengthen the muscles surrounding the knee joint. Do additional leg exercises to strengthen the legs to better support the joints. You can use a foam roller to help relieve muscle tightness which will help prevent additional strain on the joints. Use RICE as treatment afterwards, even if you don't feel pain right away. Rest, ice, compression and elevation. Never treat sore joints with heat. Most importantly TAKE IT SLOW!!!!!!! If you want to run you can and will do it. Be kind to yourself. ❤ Running is amazing!

Thanks for the input. I am doing most of these things...now. But, my first week, I did not. I think that's where it all started. I'm taking a week off, just doing the elliptical, and we'll see where things are at then.

smily_001

I did the first day of the c25k on Sunday and it was very similar to what I was already doing. I only had to walk through one part that was supposed to be a jog. I felt like I was going slow on the jogging parts because I usually do a faster speed but since I was doing more intervals I wanted make sure I could make it through it all. Thank you all for your encouragement. This a adds a little more to My workouts and u really enjoy it.