Running...

RobynSmithIBECHS

Hey guys, I am going to try and start running in the coming months (hopefully after I shed a little more weight.) How do you recommend I start running and at what weight is it appropriate to begin running.

Thanks,

Robyn

cwolfman13

You can start running whenever you feel comfortable doing so...there is no magic number. Personally, I'd start with doing a lot of walking and getting your body used to moving. When I started I just walked...3 days per week at first...then 5 days per week...within about 6-8 weeks I was walking at a decent clip for 30-60 minutes 7 days per week.

Once I became accustomed to moving a LOT more than I was I started a C25K (Couch to 5K) program. There's an app for that. It was good to have a structured training program as over-training is pretty common...people just naturally want to go from 0 to 100 overnight.

Will_Thrust_For_Candy

You can start running at any weight, it's just important to ease into it so you don't stress your body more than necessary and risk injury. A program like C25K would work great for you Have fun and good luck! Oh and remember to go slow....like when you think you can't go any slower.....run slower. It sounds funny but really it's true


ETA....wolfman beat me to it lol

ThickMcRunFast

Any weight is fine so long as you get the right shoes and support.

Step 1: go to a running store (not a chain like Foot Locker or Big 5) and get your gait analyzed. Tell them your goals. Try on a bunch of different shoes, and go with that feels good. Any store of repute should have a return policy in case you don't like them after a few runs.
Step 2: go slow. A program like Couch To 5k (C25K) is good for beginners. Running too fast, too much, or too far at first will cause injury.

Speaking of 'too fast', keep your pace in mind. A lot of new runners sprint, then get discouraged because they are out of breath after 30 seconds. Your pace should be slow. You should be able to comfortably keep up a conversation. Don't worry about speed at first, just start to put miles on your legs. Speed will come with time.

Good luck!

dshalbert

That is so great that you are going to start running! I dont know if there is an appropriate weight, so much has to do with what condition you and your joints are in. Try the Couch to 5 K app to start. Don't do too much too soon. get a good pair of running shoes, even better, get fitted for them, your knees will thank you. Remember that you have to walk before you run.

When I first started running, I could not even make it a quarter way around the track without getting winded and having to catch my breath and walk. What I love about running is that you can see improvement pretty quickly and the milestones start adding up. Sign up for a 5K that is a few months away and start training! Good for you!!!:drinker:

brianpperkins

There is no magic weight for running. Do what your body can handle. Check into training plans like couch to 5k that start you with walking and intermittent running to running with intermittent walking to just running. There is nothing wrong with walking as the majority of your time and distance at first as you condition your body to run.

Find a good flat area to start with little traffic or a local track so you develop your form before you try tackling hills. As you progress, hills are a great challenge to add to the mix rather than just running further and further.

Before you even start, get a good pair of shoes. Get properly fit. Track the miles you put on them and replace them regularly. Your body will thank you for it.

hilts1969

Hey guys, I am going to try and start running in the coming months (hopefully after I shed a little more weight.) How do you recommend I start running and at what weight is it appropriate to begin running.

Thanks,

Robyn

Jog at an easy pace until you are fatigued, stop and repeat over and over, it is that simple, ignore advice about being able to hold a conversation, run faster or longer each time but listen to your body

3dogsrunning

Any weight is fine so long as you get the right shoes and support.

Step 1: go to a running store (not a chain like Foot Locker or Big 5) and get your gait analyzed. Tell them your goals. Try on a bunch of different shoes, and go with that feels good. Any store of repute should have a return policy in case you don't like them after a few runs.
Step 2: go slow. A program like Couch To 5k (C25K) is good for beginners. Running too fast, too much, or too far at first will cause injury.

Speaking of 'too fast', keep your pace in mind. A lot of new runners sprint, then get discouraged because they are out of breath after 30 seconds. Your pace should be slow. You should be able to comfortably keep up a conversation. Don't worry about speed at first, just start to put miles on your legs. Speed will come with time.

Good luck!

This!

To quote the cover of Runners World this month "Beginners - no such thing as too slow".

snowbear1005

Have you been walking? How fast and for how long can you walk?

I've walked for many years (15+). I did walking dvd's, walked on my lunch hour and breaks, walked with my kids in strollers, walked pulling them in a wagon, up and down hills, on trails, stairs. Over the years, my speed increased and I just can't walk any faster. That's when I became interested in running. I can actually walk faster than I can run and my "running" is really a pathetic looking jog. But, I don't care as long as I can keep the jogging/running motion and not have to stop to walk.

I'm not saying that you need to walk for years, but you do need to establish a good walking base before you start running. If you can maintain a brisk pace (4.0,give or take) for 30-40 minutes, then go for it! A walk/jog program like C25K is a good place to start.

Edit to add: Definitely get fitted for running shoes. I didn't at first and used my regular walking/gym shoes and lost half my toenails! The right shoes made all the difference.

Iron_Feline

Hey guys, I am going to try and start running in the coming months (hopefully after I shed a little more weight.) How do you recommend I start running and at what weight is it appropriate to begin running.

Thanks,

Robyn

Jog at an easy pace until you are fatigued, stop and repeat over and over, it is that simple, ignore advice about being able to hold a conversation, run faster or longer each time but listen to your body

Actually the rule of using conversation to find your pace is an excellent one. Most new runners have no idea what an easy pace is and start off too fast and get discouraged. I know I did. I still follow that advice in my long runs when I think I'm going too fast.

Good luck op.

hilts1969

Hey guys, I am going to try and start running in the coming months (hopefully after I shed a little more weight.) How do you recommend I start running and at what weight is it appropriate to begin running.

Thanks,

Robyn

Jog at an easy pace until you are fatigued, stop and repeat over and over, it is that simple, ignore advice about being able to hold a conversation, run faster or longer each time but listen to your body

Actually the rule of using conversation to find your pace is an excellent one. Most new runners have no idea what an easy pace is and start off too fast and get discouraged. I know I did. I still follow that advice in my long runs when I think I'm going too fast.

Good luck op.

I meant more in terms of when to stop, plenty of people suggest if you cant hold a conversation then you should stop, you should always push yourself to get better, barring medical concerns the harder you try the fitter you get, you have to get out of your comfort zone, if your chatting about the weather you aint putting the work in

3dogsrunning

Hey guys, I am going to try and start running in the coming months (hopefully after I shed a little more weight.) How do you recommend I start running and at what weight is it appropriate to begin running.

Thanks,

Robyn

Jog at an easy pace until you are fatigued, stop and repeat over and over, it is that simple, ignore advice about being able to hold a conversation, run faster or longer each time but listen to your body

Actually the rule of using conversation to find your pace is an excellent one. Most new runners have no idea what an easy pace is and start off too fast and get discouraged. I know I did. I still follow that advice in my long runs when I think I'm going too fast.

Good luck op.

I meant more in terms of when to stop, plenty of people suggest if you cant hold a conversation then you should stop, you should always push yourself to get better, barring medical concerns the harder you try the fitter you get, you have to get out of your comfort zone, if your chatting about the weather you aint putting the work in

For beginner runners, that's actually not the best way, unless we are talking about the best way to get hurt.

"Running and/or run/walking at a comfortable pace strengthens your muscles, your lungs and your heart no matter what the clock says. In fact, if you are new to running or comig back off of a long layoff, it's best to forget about time entirely and focus on starting and finishing your run feeling good, no matter how "slow" you go.
Doing your regular, weekday runs at a slow pace reduce the risk of injury dramatically while still contributing to your fitness. It improves your endurance, blood flow to your muscles "

From the article I mentioned by Jeff Galloway.

I agree that at some point you need to push yourself to see improvement but that is not at the beginner stage.

I learned to run your way. I re-learned to run after a long layoff the other way. Slow and steady, from my experience is the far better option. And I was way heavier and less fit the second time.

Edited to fix the phone typos.

ThickMcRunFast

Hey guys, I am going to try and start running in the coming months (hopefully after I shed a little more weight.) How do you recommend I start running and at what weight is it appropriate to begin running.

Thanks,

Robyn

Jog at an easy pace until you are fatigued, stop and repeat over and over, it is that simple, ignore advice about being able to hold a conversation, run faster or longer each time but listen to your body

Actually the rule of using conversation to find your pace is an excellent one. Most new runners have no idea what an easy pace is and start off too fast and get discouraged. I know I did. I still follow that advice in my long runs when I think I'm going too fast.

Good luck op.

I meant more in terms of when to stop, plenty of people suggest if you cant hold a conversation then you should stop, you should always push yourself to get better, barring medical concerns the harder you try the fitter you get, you have to get out of your comfort zone, if your chatting about the weather you aint putting the work in

I don't think anyone suggested stopping if you can't hold a conversation, you should slow down until you are comfortable. "Run until you are fatigued, then do it again" for a new runner is a Very Bad Idea. That will pretty much lead to injury and/or quitting. Its the equivalent of walking into a gym, loading the bar up, and trying to squat your body weight first time out. No one is standing around talking about the weather, they are running to build an aerobic base.

Actually, for new runners, the biggest gains come from working out at that lower intensity (and for most advanced runners as well - when I want to decrease my marathon times, I go for more miles, not faster ones). As you start, its all going to be out of your comfort zone. You calves will feel weird, your legs will ache. You are beginning to run, when you haven't before.

Once your body has adjusted to running, then you can throw in speed work, tempo runs, hill repeats, etc. But those workouts usually don't account for more than 15% of total mileage. All of that is what runners call 'sharpening'. You have to have a base to sharpen, or else you are just wasting your time.

Capt_Apollo

i usually start with my left foot, but sometimes i start with my right.

hilts1969

Hey guys, I am going to try and start running in the coming months (hopefully after I shed a little more weight.) How do you recommend I start running and at what weight is it appropriate to begin running.

Thanks,

Robyn

Jog at an easy pace until you are fatigued, stop and repeat over and over, it is that simple, ignore advice about being able to hold a conversation, run faster or longer each time but listen to your body

Actually the rule of using conversation to find your pace is an excellent one. Most new runners have no idea what an easy pace is and start off too fast and get discouraged. I know I did. I still follow that advice in my long runs when I think I'm going too fast.

Good luck op.

I meant more in terms of when to stop, plenty of people suggest if you cant hold a conversation then you should stop, you should always push yourself to get better, barring medical concerns the harder you try the fitter you get, you have to get out of your comfort zone, if your chatting about the weather you aint putting the work in

I don't think anyone suggested stopping if you can't hold a conversation, you should slow down until you are comfortable. "Run until you are fatigued, then do it again" for a new runner is a Very Bad Idea. That will pretty much lead to injury and/or quitting. Its the equivalent of walking into a gym, loading the bar up, and trying to squat your body weight first time out. No one is standing around talking about the weather, they are running to build an aerobic base.

Actually, for new runners, the biggest gains come from working out at that lower intensity (and for most advanced runners as well - when I want to decrease my marathon times, I go for more miles, not faster ones). As you start, its all going to be out of your comfort zone. You calves will feel weird, your legs will ache. You are beginning to run, when you haven't before.

Once your body has adjusted to running, then you can throw in speed work, tempo runs, hill repeats, etc. But those workouts usually don't account for more than 15% of total mileage. All of that is what runners call 'sharpening'. You have to have a base to sharpen, or else you are just wasting your time.

In fairness it is nothing like squatting your bodyweight first time that is just silly, as i said jog don't sprint/run i never said that, go to the point where you feel beat, fitness is about heart rate and working your muscles, the harder you work then the better you progress

It is like the 10 percent rule of running complete nonsense

people don't injure themselves by being out of breath

Bounce2

You have got some good advice already but to answer the question as to at what weight should you run at, only you or you and your doctor can really answer that. If you are concerned and are asking for specific health reasons check first with your doctor.

I have never used the C25K app but probably did something similar in doing walk/run intervals until I could run without stopping for a certain amount of time. As previous persons have stated there is nothing wrong with starting by walking, then walking faster, then power walking, then jog/walking, then run/walking until you are running.

Goodluck :flowerforyou:

jesserunsfree

I agree any weight is fine. Its your comfort level. I started with C25K over 350 and now at 226 am training for my first marathon. Though my mom my weight loss partner just started running at 237 because she wasn't ready 100 lbs ago. I will say find the right interval and pace that works for you. Don't worry about how fast you are. If you are merely shuffling that is a great way to start. It will lead to great success!