Getting into running as an obese man

10DollarTaco

Heya, so I've been losing weight since June so I can commission as a Navy Officer, as of August 2nd I am down from 272 pounds to 246 (5'11 is my height for frame of reference).

Upper body exercises like push-ups and weight training have been easy for me to get into, but I can't seem to gain any stamina at all when I attempt to do cardio like running or biking, its a real disappointment for me because I know I have to run 1.5 miles minimum at a certain pace meanwhile I can only hold a pace far below the minimum speed for like .2 miles, its easily the thing I've struggled with most on my weight-loss program and I was wondering if anyone had some advice on what they do to keep their breath longer while running.

yirara

Run slower, then continue running slow and increase distance slowly. Then add slightly faster intervals. You don't build stamina by running fast, but by running slow and long. A good slow running pace is when you're able to hold a conversation. If you can't then you're still too fast for your stamina. Thus slow down more. Things will eventually get better.

AnnPT77

This is not the kind of thing where there's some hack that will trigger a quick change to make you keep your breath for longer. We have to build cardiovascular capability gradually. Trying to run at a fast target pace for as long as you can - which it sounds like you're trying to do? - is not usually the best route or fastest way to develop the capability.

One way you could get into this would be to use a couch to 5k (C25k) app or online plan. Generally, those plans will direct you to reach the point where you can walk for a continuous half hour before starting on the actual plan. After that, there's a series of steps, usually progressing through various forms of walk/run interval training, maybe even needing to repeat certain weeks of the plan if the next week is still out of reach, then eventually reach the point of being able to run for the whole workout.

That's just running for a period of time. I don't know how fast you need to run for your test, but running fast is potentially another phase after being able to run continuously. The starting point for that next phase is being able to run continuously for longer time periods than your test is supposed to take to complete, BTW.

Very generically and paradoxically, the main way to run faster is to do a lot of slow running at steady state. As that gets easier, steady-state speed can increase. Eventually, there may good reasons to mix in small amounts of higher intensity (i.e., faster) running. Doing that too soon is not ideally productive.

I'd suggest not worrying about the details of that kind of "run faster" plan until you get a solid aerobic base by gradually working toward running continuously for quite a bit longer than your test will take.

Truth in advertising: I'm not a runner. I'm a long-time (20+ years) recreational athlete in a different challenging cardiovascularly-intensive sport, on-water rowing. I have some coaching education in that sport, so some knowledge about cardiovascular conditioning.

The basics of cardiovascular conditioning are similar across cardiovascular sports: The starting point is building aerobic base, and that's primarily about longer sessions of low-intensity effort, the kind of effort where you can carry on a conversation while you do that activity. Work on that first, and learn about the next steps while you work on that base.

It will take some time, realistically. Like I said, there are no hacks.

Best wishes!

age_is_just_a_number

Agree with the above responses.

Although not your question, I'm a little concerned about your weight loss speed. You've lost 3.5 pounds per week for 8 weeks. That is a pretty fast rate of weight loss. It could be just initial loss is faster/easier when there is more to lose. But I don't believe it is sustainable and could lead to you crashing and regaining just as quickly.

Generally, we advocate for slow and steady weight loss.

spiriteagle99

I am a runner and I agree with Ann. Start with brisk walking. When you can do that easily for 30-45 minutes, add slow easy jogging intervals. Gradually increase the length of the intervals. A couch to 5k plan is an effective way to do that. Focus on running easy. When you can run for 30+ minutes at an easy pace, you can start working to increase your speed. Pushing the pace now, especially at your weight, is likely to get you injured.

I am a good example of how not to do it. I started running in my mid-50s. I pushed hard the first year and ended up unable to run at all for 7 months, thanks to a stress fracture that was slow to heal. A year later, I did it again. Only 5 months off that time. I built up my distance again, slowly this time, and was fine until I tried to keep up with a fast group at my running club. I injured a hamstring. I could still run, and did, but for the next several years it complained every time I tried to go fast.

I don't know if you have a time limit in mind, since this is part of your career plan, but be really careful not to sideline yourself permanently by being too impatient now.

tomcustombuilder

at your weight I wouldn't run especially on hard surfaces. There are plenty of other things you can do to build up your cardiovascular system. Get on the bike get on the elliptical, cardiovascular stamina does not strictly rely on running. if you increase your stamina doing these other activities it will automatically raise your stamina when you run and be a lot easier on your joints.

Theoldguy1

Doesn't the Navy provide a program to get people up to physical standards? I'd suggest that. Good luck.

elisa123gal

All I know.. is when I'm tired or slow.. I need fuel/food. Try eating before your run.. and include a complex carb. See if that helps. If you are eating at a deficit..it very well could be lack of calories to fuel a run.

Unknown

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msommy

I was in the Navy, got out back in 2011. What age bracket are you in, as the times for a run depends on your age bracket. Also, as I am not too privy on it anymore…is a run the only way to pass to be commissioned? The PFA used to allow folks to use Ellipticals or a Bike as well. Are those standards allowed? If so, always a shot if you struggle with the run.

As others have pointed out, you just have to take it slow, and keep running until it gets easier. The speed will naturally follow when you are the stamina for a run.

I wish you the best! Go Navy!

briscogun

I've started running when I was considered "overweight", but never been "obese", so please keep that in mind, but that being said…

I have done the C25K program a bunch of times, and it is very good at getting someone with NO running experience up to the point where you can move for 30 minutes straight no breaks. The nice part is you can literally go at your own pace. There are many times I have repeated a day or even an entire week until I felt good enough to move on.

As said above, go slow! There is no prize for coming out hard and hurting yourself. Slow but steady literally wins this race. Do not run on consecutive days, always take a rest day in between running days (if you want to walk that's one thing, but give your body time to recover).

Losing weight will really help with your stamina and speed, so I would focus on that part of the equation as much if not more than the running stamina to be honest. If you can do both at the same time you will see some pretty exponential gains in your performance.

Good luck! Let us know how it goes!

DiscusTank5

I've been a runner while obese. Definitely get great shoes-- it will be worth the money to go to a running store where they have a treadmill and can observe and record your running form, then suggest shoes that work for *you*. My first pair were Sauconys.

I went from running 2 min, walking 2 min on a treadmill for 4 sets (16 min / session) to building up to 14 miles of running at a 5.5 mph pace, without stopping or walking. I was in my 30s when I trained 6 months for my first half marathon, losing about 30 lbs in the process.

Unfortunately I gained a lot of it back when my family went through a difficult time a couple of years later.

Fast forward to this year: I lost 3 lbs / week for 7-8 weeks in a row, going from 212 to 190 (5'7"F) in that time. Was this too fast? Maybe, but I felt pretty good the whole time, despite being a bit hungry in the evenings.

I think the 2 lbs / week recommended rate of loss is not geared toward those of us carrying an extra 50+ lbs, but I am not an MD so that's just my personal opinion. I'm now at 171: the second set of 20 lbs took several months to lose and required more exercise to see the scale move, as expected.

Best of luck running AND losing weight!

karmagnet

Going through the same as well. Started at 273 in Mid-May and currently down to 233 today. The elliptical is your best friend. Find a low to medium intensity staggering setting and work to beat your record each week. Then make that your new standard for the following week. I went from barely being able to do 10-15 minutes to almost two hours today. Stick with it and limit your calories to about 1600 and watch it melt away.

Theoldguy1

Several people have mentioned shoes. Of course get shoes that fit well, best to go to a running store and get fitted, but be sure the shoes you train in are the type of shoes you can use for the test.