Overweight - when to start jogging?

debokadu

Hello! So I've been dieting and exercising for a couple of months now. My exercise is nothing too hard-core, mostly 25 or 30 minute workouts 4-5 days a week (21 Day Fix and T25 Alpha, which are light strength training and cardio). But I've been walking a LOT more. I walk extra steps at work during breaks, get off the bus early and walk 1-1.5 miles home, and then have a nice relaxing walk with the dog most evenings. I usually get between 6-7 miles per day total, sometimes a little more.

I've noticed that I have a LOT more energy and walking is much, much easier - even invigorating - than it was 2 months ago. I'm thinking about starting the Couch to 5K program. BUT - I have *slightly* bad knees (old swimming injury when I was in my teens), and I'm still about 40 pounds overweight.

I'm wondering if it would be better to lose more weight before starting to jog, since I assume that 40 extra pounds will not be good on my knees and joints. (I am age 45, 5'6" and 183 pounds, trying to get down to about 140-145.)

Has anybody been successful in C25K while still carrying considerable extra poundage? I don't want to cause a stupid injury by starting too early.

jennybearlv

I was about 255 when I started C25K, but I have no problems with any of my joints. I think with the knee issue this is a question for your doctor.

kar328

I agree with the post above re asking a doctor. I was 49/50, 5'2" and over 200 when I started doing C25K. It's a great program.

sbrandt37

I'm 52 and I started C25K in December at 225 pounds after doing an elliptical for 18 months. I blew through it, presumably because of the elliptical workouts, and started running continuously after just a few weeks. I'm now down to 198 pounds and up to maybe 15+ miles per week. I have had some knee soreness, especially after runs of 5-6 miles, but taking a day off now and then seems to be enough to deal with it and it is getting to be less of a problem with time. I ran 5.7 hilly miles this morning and have almost zero pain this evening.

I suspect if you take it slow and listen to your body, you will probably not have a problem with C25K. Most injuries apparently happen from trying to do too much too quickly, so definitely stick with the every-other-day program and don't push it at first. Really just go as slow as possible until you build up some strength in your legs and especially your knees.

SierraFatToSkinny

I was close to 280 when I started C25K and it's coming along swimmingly. I'm almost done with it!

I'd consult your doctor. Maybe ask about braces.

Orphia

It depends on the injury. Running strengthens the knee cartilege and muscles, but can worsen pre-existing injuries if you're not careful. You need to ease into it gradually.

I'd get the all-clear from your doctor or a sports physiotherapist first.

But the C25K program is brilliant. Use that as the plan but listen to your doctor and your body.

BrianSharpe

I was about 235 & in my early 50s when I started running. I didn't follow C25K but used a similar method (short slow running intervals with walking breaks & gradually increasing the time running while shortening the walk breaks)

The key is to not to try and rush the progress. Listen to your body, most running injuries are a result of too much, too fast, too soon.....

Have fun!

imgr8stmom

Running is tough on your body, especially the older you get. I would say if walking is working for you, then continue with that. I did a a similar program several years ago (at about 43 or so, 200 lbs). I ran a few 5 and 10k's and as much as I loved it (at the time) I'm now paying the price. I had major problems with shin splints and planter fasciitis that I suffered with for years. I ended up having to have knee surgery last year and now I'm suffering from hip pain most likely caused from the high impact of running. If you want to see results in your body, include strength training..... hope this helps!

ICameToGetDown

People way bigger than you are running marathons.
There is no magic number.
Go for it!
Be sure to have on proper shoes warm up well and do a proper cool down stretch.

Fit4LifeAR

I started running at 270 pounds and fell in love with it. I dropped down to 190 as a result. I understand the knee issue though. I injured my knee years ago, and literally had doctor after doctor write me off as a heavy person jogging, causing knee pain. I couldn't even get an MRI and I wish I had fought harder for myself. I am not exaggerating when I say that I went through 5 specialist who diagnosed me as "obesity and runner's knee". I went through years of physical therapy, being told that my knee pain would stop once I was smaller. Anyway, to my point...I had a total knee replacement at 36 years old. I finally found a doctor that took me seriously and immediately ordered an MRI. There were serious tears and acute osteoarthritis as a result. I had surgery two years ago to repair the damage, but it was too late. I was immediately approved for a total knee replacement.

dpwellman

It's never to early to start. I started at 285. My ex started at 315. Upgrade to a sufficient but simple strength conditioning (targeting 6 rep maximum) program and you'll be gravy. At the very least keep focus on isometric exercises (wall sits and planks) to stabilize things.

I had arthritis in one knee and patella tendinitis in both. Also a hereditary defect causing chronic exertional compartment syndrome. And EIA, too! Running made those all go away*.

*Well, the defect is still there, but it bothers me hardly ever... usually as a consequence of NOT running. Counterintuitively.

debokadu

Thanks for all the excellent advice. My knee injury is very old, it just means that they are a little weaker and a little less stable, so I will take it slow and steady. But from your posts, at least I don't have to worry so much about the extra weight. Y'all rock!

spiriteagle99

I had bad knees from too many backpacking miles with a too heavy pack. I was surprised to find that running really helped to strengthen my knees. (I started when I was 55). While I've had other injuries from running and pushing myself too hard, my knees aren't among them. Follow C25k and see how it goes and if you like it and choose to continue, then just be a bit cautious about adding mileage too quickly.

lorrpb

After seeing this post I read an article that mentioned when you run, every pound of bodyweight applies 3-4 times that force to your joints. So 40 extra pounds = 120 extra pounds of force.
(I'm sure I'm not using the proper terms, but you get the idea!)

MeanderingMammal

debokadu wrote: »

I'm wondering if it would be better to lose more weight before starting to jog, since I assume that 40 extra pounds will not be good on my knees and joints. (I am age 45, 5'6" and 183 pounds, trying to get down to about 140-145.)

Start running whenever you want to, just use something that develops in a progressive manner and ease back if you feel any issues coming on.

dewd2

debokadu wrote: »

Thanks for all the excellent advice. My knee injury is very old, it just means that they are a little weaker and a little less stable, so I will take it slow and steady. But from your posts, at least I don't have to worry so much about the extra weight. Y'all rock!

A couple things to think about as you begin running....

First, a proper pair of shoes will make things go much easier for you. Getting fit at a local specialty running shop (where they watch you run and make recommendations based on your stride) will help you avoid injury. No need to spend a fortune on shoes, but don't be cheap either. After all, it is your health.

Spend some time learning about proper form when running. Basically, keep your stride short so your feet are landing under your. Over-striding is the cause of many injuries. Keeping your stride short will also increase the cadence (number of steps per minute) which is also a good thing.

Don't worry too much about how your feet land. That will work itself out.

Try keep an upright posture. Leaning forward is hard on the back. If you lean at all, it should be slight and done at the ankles.

Good luck.

BTW- There are several studies that show runners actually have better knees and fewer issues with their knees than non runners. Of course with an existing issue, it is best to consult a doctor first. I've had a least one 'doctor' tell me running is bad for me - looking at him I'm pretty sure he's never run a day in his life (unless it was to the fridge to get more beer ). So be sure to do your homework.

dawson002

I was 230 when I started running.

Had a few injury's but they were my own fault......going too fast and overstriding.

Just take your time, run and walk method works really well