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MyFitnessPal Community

beginner runner (jogger)

mitzi2013

I've never run more than 3 miles and even that was over 2 years ago. I'm in the worst shape of my life right now (260 pounds) but I'd like to try running again. Should I try to lose some weight before I attempt to start jogging or should I try jogging as a means of losing weight?

Replies

mnbvcxzlkjhgfdsa12

Perhaps you could start by walking, that’s great exercise too. I read somewhere you should be able to comfortably walk for an hour before starting a running program. If you can do that try the C25K app which guides you through a program until you can run 5k. It’s starts with lots of run/walk sessions - which are a killer to begin with but now I can run for 27 mins straight without wanting to die!

Any exercise is a step up from no exercise so start with something you can keep doing, rather than trying to take on too much too soon. Work up gradually.

Good luck! 🍀

peaceout_aly

Start with walking and watching what you eat. Most of weight loss is based around nutrition and diet, but fitness is an important aspect of health as well. Work up to it as your body allows you.

mitzi2013

I can walk all day with no problem. I waited tables for 20 years. Food is my kryptonite. I’ll definitely try that couch25k

hesn92

Start slow and don’t try to run every day. Take your rest days so your body has a chance to adapt. And get good shoes from a running store

Purplebunnysarah

Hi, I'm an obese runner! I started C25K 13 months ago and now I am training for my second half marathon. C25K is a good program - follow the programmed rest days and you should be fine!

dougii

All of he above advice is good. I just came in from a 56 minute run, am thinking back to when I started, and have one more piece of advice before you start a running program: Check with your doctor.

mabearof6

if you can walk no problem, start with C25k. Listen to your body.......also get yourself properly fitted for shoes at a Running Store.

GaryRuns

Once you establish a baseline for your running a good rule of thumb is to only increase by 10% per week. I tend to prefer to use time for that because it's just easier. So if you run 20 minutes a day for three days during a week and you don't experience pain then maybe add 6 minutes to one of those runs the following week, or split that time into all three runs and just add two minutes to each.

Also, run SLOW. If you get winded then you're running too fast. You should be able to talk when you run. Running slow accomplishes three things: 1) it's less impact on your joints and gives them more time to adapt to your running, 2) it builds your aerobic capacity which is what you want to rely on when you get up there to running an hour or more at a time, 3) it makes running more pleasant and that means you're more likely to keep doing it.

And one more thing, there's no such thing as "jogging". You're either running or walking and no matter how often or what distance, if you're running you're a runner! Welcome runner!!

hesn92

Running slowly is so important. Every time in the past that I’ve tried running and felt like I was going to die, was because I was running too fast. I feel like sometimes I may as well be walking im going so slow, but I have learned to not care what anybody thinks of me. Anyone who runs knows how hard it is especially in the beginning. On that note, running is hard but soooo worth it. I feel like I’m on top of the world when I’m done with a run, and I’m a super noob. I am currently only running for 15 min. Straight and I can’t wait until I can run several miles at once. 15 minutes is a lot more than I could run a couple months ago.

apullum

It's always a good idea to check with your doctor before you start an exercise program. In general, though, if you can comfortably walk for half an hour or so, then you probably can start C25K. I started C25K 100 pounds ago, at a BMI of 42.

Get yourself a good pair of running shoes and, if you are a bra-wearer, a good sports bra before starting. Both of these things might cost a bit, but they are the only "equipment" you need to begin a new sport. Don't just pick up a pair of sneakers; go to a running store and be professionally fitted for shoes. You can injure yourself pretty seriously if you have poorly fitted shoes.