Fat Girl Running

catluvgal

I've started working with a personal trainer and she suggested I find some sort of goal to work toward so I chose running a 5K. I'm super excited about this and have just signed up for a race in October of this year so I have a few good months to train. Now, I'm in pretty bad shape here at the start: 5'5", 235 pounds and 46 years old. Don't smoke, don't drink. I've recently lost about 20 pounds from diet modification and I'm ready to add in exercise!

Any advice regarding dos/don'ts of starting to run at this weight would be very appreciated. Of course, my trainer will help guide me but I'm also "crowd-sourcing" advice from ya'll. LOVE!

hanlonsk

Best advice I taught myself the hard way. Unlike what was drilled into my head in school, "running" doesn't need to be fast. I had abandoned the C25K program multiple times, but I was trying to run too fast to start with, and it was not sustainable. It was after recovering from an injury that running VERY slowly was easier than walking fast. So, I started to run slow, and it worked so so so much better.

So, advice
1. Get fitted for running shoes worth the money, I promise
2. If you have big tatas get a GOOD sports bra. Worth every penny, or keeping them under control will use a ton of your energy
3. C25K -zen lab app is what I used, but I'm sure there are more
4. Run SLOW - once you are running, the speed will follow

hapa11

I agree with hanlonsk. Don't worry about speed--just get the miles in. And don't be afraid to walk when you can't run anymore. Just try to shorten the walking intervals over time.

kimothy38

I like the idea of using markers, like power posts or something, to start with - run to one, then walk to one, and increase it steadily from there.

gerla_k

When I started running few years ago, I couldn't run for more than a minute. I had to walk/ run . In few months I started running more and more without needing to stop. Take it easy in a beginning, start by brisk walk to warm up and then run slowly.
I was running every other day for about 4-5k.
I also read online running articles they give lots of tips on posture and how to place your foot and such. Very helpful.

TheGaudyMagpie

I'm in week 6 of Couchto5K. I've found it more effective than just running, because the time intervals make me challenge myself more. For example, I might decide I need to stop after 5 minutes on my own, but if the C25K interval is 10 minutes, I will push myself to complete the interval, and I've never not completed one. I'll repeat the advice to go slow. Pace yourself and you'll be able to go a lot longer.

I use the Run Double app. It's free for a couple of weeks and then there's a small cost for it. I like it better than some of the others because it's very simple to use -- weeks are in a menu format and it's easy to repeat them. The prompts play over my music (which I generally stream through Amazon Music). It also has a 5K to 10K program and some fun run programs that are unlocked when you pay, so I anticipate being able to use it as I continue to train.

BTW, I've lost very little weight, but I have lost about 4 inches overall and I'm in a smaller size in shirts and pants. My posture has also really improved and I move a lot easier. I'll be 50 in January, and I feel great. I'm really happy I started the program and have stuck with it.

LJgfg

catluvgal wrote: »

I've started working with a personal trainer and she suggested I find some sort of goal to work toward so I chose running a 5K. I'm super excited about this and have just signed up for a race in October of this year so I have a few good months to train. Now, I'm in pretty bad shape here at the start: 5'5", 235 pounds and 46 years old. Don't smoke, don't drink. I've recently lost about 20 pounds from diet modification and I'm ready to add in exercise!

Any advice regarding dos/don'ts of starting to run at this weight would be very appreciated. Of course, my trainer will help guide me but I'm also "crowd-sourcing" advice from ya'll. LOVE!

Welcome to running! And a 5k is an excellent race to start with - they are doable and they are so much fun! If you're in "bad shape" *smile* I don't know what I am then - LOL! I'm also 5'5" and the same age except I'm closer to 265lbs. Did train for and finish a half marathon last fall (without losing a pound, I'm afraid *sigh*) but had a blast and am planning on doing another this fall. I've done 8 to 10 5k's over the years and enjoyed every one of them very much!

My advice - esp. running as a "Clydesdale" (aka heavier runner) - good shoes are a must and be warned that they will tend to wear out faster for us than a lighter runner - so track your mileage - but also be ready to change shoes when they start to cause discomfort.

Also - discovered the hard way that hills and extra weight and hamstrings do not make for a good combination during a race. So check your 5k's course - if it has hills, then train for the hills ... then train some more.

On race day, excitement really kicks in - but that's exactly when you need to find a way to stay calm and do a FULL warm-up and stretch just like you do before every training run (and if you don't do a warm-up and stretch then start! Injuries are no fun and delay everything.)

Speaking of injuries *evil grin* - there's a product called Body Glide which helps with chafing - get some and use regularly wherever needed. Yes wherever. Might need two depending on where you need it.

Wicking fabric is your friend and cotton is the enemy. Buy running clothes if you haven't already and use them - side note - if money's an issue, often can find men's athletic wear that fits as well as ladies and is cheaper.

There is no such thing as too slow. There is no such thing as one right way (be it refueling, hydrating, stretching, training, shoes, or anything else). If you've experimented and it works - then it works. If you've tried and it doesn't work - then it doesn't work.

And last, but not least, running is at it's core, very much mental. Not every run is going to show progress. Not every run is going to feel good. But sometimes the very worst starting runs end up being the very best ones by the end. It's hard work. It's uncomfortable mentally, physically, and emotionally sometimes. It's also addictive, enjoyable and helps you meet some of the neatest people and see some of the best sights around.

It sounds like you, unlike me, have the advantage in already having some of your nutrition headed in the right direction. Remember to keep eating well for nutrition and fuel.

Good luck and best wishes on your new adventure!!

firef1y72

I'm a little shorter than you but was a similar weight when I started running last year. I agree with much of the advice above.
1. Go to a running shop to get your gait analysed and shoes fitted. I wish I'd done this a lot sooner it would have saved me a lot of pain. Get your feet measured regularly as you lose the weight. I've gone down 1.5 shoe sizes while losing weight.
2. Download a C25K app. There's loads around, personally I like the Zen labs one. Also download something like zombies run and make sure you have a decent amount of upbeat music on your phone or iPlayer.
3. Take it slow. When you start the jogging sections you want to slow it right down. Even then you may feel like you can't do the prescribed time. So go slower and don't be ashamed to repeat weeks. I must have done the first few weeks at least twice before I was ready to move on.
4. Don't be ashamed to walk/run the 5k you've entered. I interval run 5k every Sunday, it's all about finishing and then improving your own tune.
5. Don't be surprised if you find it addictive. I shock myself by going out running in the rain. And I enjoy the challenge of longer distances. I might run the whole way one day or might not but i will get to the finish line.

amtyrell

Sign yourself up for a 5k in 3 months. Having a goal is a motivating thing.
Good sneakers
Great heavy duty sports bra
C25k app is worth it I am using zenlabs

graydreams

I do not have any advice but it is great that you are starting to run with your personal trainer. May you have a great fitness journey! x

Penthesilea514

I agree with all of the awesome advice above. I did C25k as well with great results. And seriously- get fitted for running shoes at a proper running store. It makes a real world of difference.

LKArgh

Take it slow, and then slower Can you currently walk 5K? If not, before starting the C25K, build your way up to walking the distance. Many people think that the program will get them to running 5K in a few weeks in something like half an hour, which for many (if not most, who are really starting from couch) will not happen.

dawson002

aggelikik wrote: »

Many people think that the program will get them to running 5K in a few weeks in something like half an hour, which for many (if not most, who are really starting from couch) will not happen.

Ditto.

Your not aiming to complete a 5K in 30 minutes - to do this you will need to run at 6.2mph which is too fast to start with. Your just aiming to follow the plan for 30 minutes....take no notice of distance as it irrelevant at this stage.

Stick with it and you'll learn to love it.

tinkerbellang83

Also just started following Couch to 5K, I'm about to start week 2 and have found it really easy to follow so far. I'm a little taller and just under 230lbs at the moment Started a group if you'd like to join us http://community.myfitnesspal.com/en/group/120724-c25k-couch-to-5km-2017-app-users