Running heavy: tips

edorice

Runners take up the sport for a variety of reasons, but the reason I hear most is simply "weight management." Many people start running to lose a few pounds—I was certainly no exception. When I went for my first run as an adult I weighed 197 pounds, about 40 pounds too much for my 5'11" frame. I was heavy and slow and pretty self-conscious about my new sport. But with the advice and support of some older, wiser pals, I was able to develop good running habits, which I share with my athletes today. The tips below work well for any new athlete, but they're of particular importance to runners whose weight increases the impact they exert on their bodies.

1) Start slowly and take breaks. I used a run/walk method of 10 minutes running, one minute walking. This allowed me to run a little farther than I would have been able to otherwise, and helped lessen the impact on my body.

2) Go by time. If I had been tracking mileage when I first started running around the block, I would have been pretty disappointed. Instead, I kept track only of my time on the road: 15 minutes, then 30 and eventually 45 minutes.

3) Be comfy. Make sure you have cushioned shoes. Every time you put your foot down during a run, you're landing with roughly two times your body weight on that leg. Extra weight adds to the force, but it can be eased with a well-fitted pair of running shoes. Choose your clothing wisely: Make sure your garments don't shift or bunch and you'll be better able to avoid chafing.

4) Run on a soft surface. After a few forays around the concrete-paved block, I shifted gears and ran on a cinder track. The softer surface absorbs more impact than asphalt or concrete, and that helped keep me injury-free for my first few months. You could also start on a treadmill or on easy trails.

5) Focus on form, not speed. Good form will help you run more efficiently and safely. Stand tall and land lightly, with your feet directly under your center of gravity. Swing your arms gently, with your thumbs brushing your waist. Do not worry about your pace per mile; focus on good form and the speed with follow.

ASICS Training blogger Mary Arnold lives in New York City.

For more blogs, tools, and groups for runners, visit www.yourrunningpartner.com

http://www.asicsamerica.com/blog/post/2010/11/03/TRAINING-Running-Heavy-How-to-Get-Started-If-Youre-Carrying-a-Few-Extra-Pounds.aspx

elainegsd

Great tips, and fabulous timing! Thanks!

mymelody_78

Thanks for the tips! I just started trying to run and these help.

SouthernBell86

This is great!! I have been slowly easing myself into running with C25K, but I can use all the tips I can get about being a "heavy" runner. Fortunately I have a local track I can use that is made out of recycled tire rubber and is very soft.

Since right now I am still going really slowly, I bought a pair of trail running shoes. They have more grip on the bottom and a larger/wider base (or footprint). These have really helped me feel secure in every step I take walking and running, I'm not at all worried I'll turn my ankle or knees, plus they have good padding too. I would recommend other heavy people just getting into walking and running look into a pair of trail running shoes as well. Particularly if you have had trouble with rolling your ankle in the past.

precioustypeoflove

thanks i always worry about speed and i can never run for more than 3 min then i have to stop walk then run again !!

Scorpiomom222

Thank you for the tips! I never knew that having my hands lower to my sides was good form. They usually sit up by my chest. I do have good rhythm, though. Everything falls into place at about the half mile mark. Thanks again!

precioustypeoflove

This is great!! I have been slowly easing myself into running with C25K, but I can use all the tips I can get about being a "heavy" runner. Fortunately I have a local track I can use that is made out of recycled tire rubber and is very soft.

Since right now I am still going really slowly, I bought a pair of trail running shoes. They have more grip on the bottom and a larger/wider base (or footprint). These have really helped me feel secure in every step I take walking and running, I'm not at all worried I'll turn my ankle or knees, plus they have good padding too. I would recommend other heavy people just getting into walking and running look into a pair of trail running shoes as well. Particularly if you have had trouble with rolling your ankle in the past.

where did u get these shoes maybe they will help my feet the arch of my foot hurts so bad i cant even handle the pain

KatWood

Great tips! I went from being a non-runner to doing my first half marathon last year.

I have a few extra tips that have helped me:
1) For better or worse I am a mouth breather. I find chewing gum while I run helps to keep my mouth moist and I like to think it makes me look less I am hunting for insects.
2) Taking a really cold bath for 15mins after a run (especially a long run) really helps to prevent soreness.
3) Don't over do it. Increase is small increments and listen to your body. When I started training I increased my distance way to quickly at first. I started to have issues with my shins and knees. I found an offical half marathon training program online and was shocked to learn that I was already running distances near the end of the training. I started following the schedule from the beginning and it really helped.
4) Good music, water and something to replenish your energy. Especially important for long runs (more than an hour). I don't like the power gels. I like the chewy energy gummies better. Music just makes it more fun and makes the time pass faster.


Good luck and have fun!

KatWood

One more thing, replace your shoes every 500-800 kms. Maybe sooner if you use them for other activities too. Keep an eye on your treads.

I learnt this the hard way. My running shoes were really old and my knees were killing me. When I replaced them I couldn't believe the difference.

edorice

One more thing, replace your shoes every 500-800 kms. Maybe sooner if you use them for other activities too. Keep an eye on your treads.

I learnt this the hard way. My running shoes were really old and my knees were killing me. When I replaced them I couldn't believe the difference.

I found that I needed to use Polysorb insoles for my shin splint problem. So I traded those out twice before I finally bought new shoes. The insoles cured me.

Azdak

Good tips. I would only add one small caveat---"soft surfaces" are not necessarily the best choice for everyone. Runners with higher arches or who have what is sometimes referred to as a "mobile footplant" do better on smooth surfaces with more consistency. For these runners, running on as asphalt bike path or even the sidewalk can *sometimes* be better than running on grass, wood chips, or some other uneven surface.

DawnOf1969

I recommend going to a running store that specialized in just that--running. They can test your gait and see exactly what kinds of shoes are best for your foot. They can measure your arches, etc., and shoe size. My dad was wearing a completely wrong size until he was professionally measured by Luke's Locker.

jillybeanruns

Good stuff. I agree with Azdak - I have a really weak injured ankle and it is much better for me to run on asphalt than grass or trails or anything that doesn't give my ankle the stability it needs. I rarely have issues with shin splints (thanks to my fabulous shoes) so I don't have to worry about the havoc asphalt can wreak on shins.

I cannot stress the importance of proper sneakers. Yes they can be an investment, but I ran up a pretty penny ($3K) in PT, co-pays and other injury related expenses in 2009. So $100 for a pair of sneakers 4x a year is definitely an investment I'm willing to make.

cmw72

Thanks for the tips!

Natural

nice tips. when i started running it was not just to lose weight, but because i hated the elliptical machine (we're lovers now) and walking is just not for me, but i do it. i would only run on the treadmill though, not outside. now that i look back, i was probably doing more jogging than running. now, i run inside and outside. unfortunately i didn't do my homework, so shin splints kept cropping up. now that i've changed my insoles to factor for women and i'm not running like a freaking cheetah on the treadmill, i'm good. outside, i have no shin problems at all. it's so much fun and hard at times, but i love it.

sofaking6

Great advice, thank you for posting this! A question about shoes...I got some good shoes at a sporting goods store, but every time I get up to more than a few minutes of running I get a horrible pain in my toes on the right side. I'm thinking my right foot is bigger than my left...would shoe stores ever sell a pair in mismatched sizes??

kasmir8199

I just joined a running club at the gym and our first training is this coming Sunday. I'm terrified. I've never been a runner and I'm quite heavy and slow. I've always had the desire to become passionate about running, but I know I'm not going to enjoy it starting off.

Thanks for all the tips. Looks like I need to start shoe shopping! )

jillybeanruns

Great advice, thank you for posting this! A question about shoes...I got some good shoes at a sporting goods store, but every time I get up to more than a few minutes of running I get a horrible pain in my toes on the right side. I'm thinking my right foot is bigger than my left...would shoe stores ever sell a pair in mismatched sizes??

No. They usually check the sizes when you check out to make sure they aren't mis-matched. If they let you buy two different sizes then their inventory will be messed up. You should really get fitted at a running store, places like D*ck's, Modell's, etc... don't have the proper shoes (for the most part) or the staff to assess your gait. For running shoes, most people go up at least 1/2 a size as you need a decent amount of space in the toe box. I'm usually an 8 and initially wore an 8 1/2 when I got fitted, now I'm in a 9. It sounds like your feet are just cramped from not enough room. Is it possible to just turn those sneakers into ordinary sneakers and go get fitted properly? Probably your best bet.

sofaking6

Great advice, thank you for posting this! A question about shoes...I got some good shoes at a sporting goods store, but every time I get up to more than a few minutes of running I get a horrible pain in my toes on the right side. I'm thinking my right foot is bigger than my left...would shoe stores ever sell a pair in mismatched sizes??

No. They usually check the sizes when you check out to make sure they aren't mis-matched. If they let you buy two different sizes then their inventory will be messed up. You should really get fitted at a running store, places like D*ck's, Modell's, etc... don't have the proper shoes (for the most part) or the staff to assess your gait. For running shoes, most people go up at least 1/2 a size as you need a decent amount of space in the toe box. I'm usually an 8 and initially wore an 8 1/2 when I got fitted, now I'm in a 9. It sounds like your feet are just cramped from not enough room. Is it possible to just turn those sneakers into ordinary sneakers and go get fitted properly? Probably your best bet.

Thanks! The ones I have are almost a year old so I'm sure new ones wouldn't hurt either way. They are my regular size (8) so I'm hopefully that a good fit will help.

edorice

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misssuperstitious

Great tips! And the tip about going for time rather than distance is SO true. I'm training for my first marathon, and my marathon friend (he's run 19!) told me from the beginning to just try running as long as I could and not worry about how far I went.
I have a shoe buying tip I learned....when looking for shoes, grip one hand on the toe of the shoe, and one on the heel. Try bending the shoe in circle, the ONLY place it should bend is where the ball of your foot would be. This is so important for heavier runners. I have Plantar Fasciitis, and buying the right shos has allowed me to keep going despite my injury. Right now I'm hooked on Asics Gel Kayano 16.

LovelySnugs

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sofaking6

Just to report back...I now have a pair of Brooks Glycerine shoes in a size 9. 9!!! Heh..they are great though and very comfortable.

edorice

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edorice

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