To Run or Not to Run

twooliver

So on the weight loss shows the trainers have folks running on the treadmills... even the 300/400lb folks. I can't imagine running at my weight... 237... but if I were one of their clients they'd have me running. How about you all... do or did you run when just beginning???

Thanks!
Tammy

kaseyr1505

I started to walk, then I alternated walking and running, and now I run.

My schedule for alternating running and walking was like this:

Start: 30 second run, 2 minute 30 second walk. Then, I upped it to a 1 minute run, 2 minute walk. Next, it was a 1 min. 30 sec. run, and a 1 min 30 sec. walk. Then 2 minute run, 1 min walk. I did this for my workout which was 20-30 minutes a day. I felt silly at first, but it helped me stay motivated, and I didn't feel overwhelmed.

I didn't use a treadmill, I just walked around my neighborhood, on some trails or a high school track.

I would suggest taking it slow- there's no rush.

novamagma

If you're worried, start out slow, maybe just by walking or speed walking every day/every other day. My first time running I ran for about 30 seconds before giving up walking the rest of the way.
After you get into the habit of walking, then step it up a bit. Walk for a minute, jog for 30 seconds, walk a minute etc etc. Then gradually lower the walking time and increasing the running time.

This is a really crude explanation, but it worked for me. Try looking up a couch to 5k plan online, they usually have daily schedules and mileage you can follow on a day to day basis, and you'll feel results in your muscles and stamina fairly quickly if you keep at it.

dappergirl2

Hi Tammy

My knees sometimes act up from sports injuries back in the day and I have come to realise that proper running shoes are important. However Im not a runner it just doesnt turn me on.

I suggest you start out gradually. Cardio is the best way to lose weight initially. You need to get your heart rate up and your fitness level will improve then you can decide if you want to try running.

I can imagine that running on a threadmill might do a number on your knees.

Take it slow initially

roanokejoe49

Do you live in a hilly area? If you are just starting out, WALK HILLS. You will get stronger, get your HR up with low impact cardio, and develop a habit of hitting the roads. The same philosophy applies to incline training on your treadmill at the gym. Walk it off initially, if you don't feel like running.

novamagma

Oh that's a good point about injuries. I'd find a track near you to start out on, maybe at a local middle or high school you could use. It'll be much nicer on your legs than a treadmill would be. But if you have proper shoes you should be fine on sidewalks, I haven't had problems yet...

DavPul

1. Almost all weight loss shows suck and show sucky methods.

2. That said, if you want to run and don't have a *legit* physically infirmary, why would you let what the scale says stop you from running?

Screwedntattooed

I started with lifting I have recently added in running cuz you know I love food and don't want to eat less of it

SonicDeathMonkey80

1) If you don't want to run, don't like to run, then don't run. There are tons of other ways to get in good aerobic shape.
2) Overweight folks can indeed run. However, they need to pay extra attention to form, pace, and shoes.
3) Weight loss is an absolute must if you want the best odds of remaining injury free. Your weight is a preventable stressor on your joints. Best way to lose weight? Calorie deficit. Running is not a magic bullet for weight loss - the shows you're watching don't show the kitchen as much as they do the exercising (remember - they're marketing gym memberships).

twooliver

Love this idea... makes sense! Thanks...

twooliver

Thanks so much folks! Great ideas and ways to think about running. I have a dream of doing a half marathon someday even though I'm 55... why not???

Yall rock!

georgiaTRIs

I am a trainer and I would not have you running. Walking yes -running no. After you were in better shape I would start speed walking but your legs and knees would take a beating to start running at this point. Strengthen the gluts then start speed walking towards jogging next year

jennyblacker

I'm currently at 220lbs and would strongly recommend walking first. I'm doing my first half marathon this weekend, and I'm only now starting to think about moving to jogging/running

As someone who didn't really have any experience of walking/jogging/running for fitness I managed to almost screw up my hips and calves VERY quickly! Starting out with walking (and working up to 'power walking') has at least meant that it was picked up quickly, and didn't put me off totally. Walking also means you won't need a sports bra right away (helpful as your body shape might change quickly, so it can cost quite a bit)

I use MapMyWalk.com. Get a decent pair of shoes (if you can, go to a specialist shop to get fitted. I resisted for a while but then spent more in physio costs than the shoes would've cost me in the first place!). Shove in some headphones (there are some bpm playlists that will help you keep a decent pace), and go!

I also find that making pictures with my route helps, today's walk was a dinosaur

tmauck4472

At 400 lbs I could barley walk much less run. Now I'm running two miles a day and walking 2 miles a day. I'm also 200 lbs lighter. I hated running and it's taken me several attempts to finally like it. Just purchased my first pair of running shoes and can't wait to put them on tomorrow and see how they feel.

brirandle1

I just recently started alternating running and walking at different intervals on the treadmill at my club for 25 mins as part of my workout. I'am 268 and lost 36 pounds since May doing MFP and working out about 4 times a week. I start the treadmill at 3.0 and increase it to 3.5 each for a minute. Then I jog at 4.5, 5.0, and 5.5 each for a minute. After the minute at 5.5 I go back down to 3.0 and start the routine again for 25 mins. The last minute of my workout after the 5.5 minute I go up to 6.5 which is almost like a sprint for me for a minute. I lift weights for about 30 mins, and the do the elliptical for 25 mins. So far this workout has worked, but just proud I can run again cause of my weight loss . Good luck to you

FrancoPugLover

Hello! I purchased a treadmill a year ago and i weighed 20.9 stones. There was absolutely NO way i could run at the time so i started off walking for 15-20 mins a day. Then i increased the walking to 30 mins a day and increased the speed also. Once i was walking pretty fast i then introduced jogging every other 2 mins, on and off.I now weigh 16 stones and can run for 20 mins which for me is pretty good! I googled treadmill workouts on the internet and there are many different types of workouts, which you can print off, which will build you up to running. I also have downloaded and App on my mobile which builds you up to a 10k run over a 14 week period. Its something that will take time but one day you will be running!

DvlDwnInGA

I am a big guy, I was in a motorcycle wreck and it tore up my left knee. I had surgery and to make a long story short I walk fine now. However, at my current weight running is not an option. If you are going to a gym, hit up the elliptical, it does not have the jarring that you get when you run and it is still a good workout to burn calories. I plan on running/jogging after I drop another 30 lbs, until then though, the elliptical is working great for getting my heart rate up and burning calories.

tmauck4472

I am a big guy, I was in a motorcycle wreck and it tore up my left knee. I had surgery and to make a long story short I walk fine now. However, at my current weight running is not an option. If you are going to a gym, hit up the elliptical, it does not have the jarring that you get when you run and it is still a good workout to burn calories. I plan on running/jogging after I drop another 30 lbs, until then though, the elliptical is working great for getting my heart rate up and burning calories.

I agree, the elliptical is awesome and way less jarring of your joints. I love that machine

TiberiusClaudis

I'm pretty sure that is merely for TV...like others I walked before I ran.

My wife and I love watching the transformation program, but get a chuckle when they make a statement of being in the gym for 8 hrs.

I'm a competitive bodybuilder and even when I'm training for a comp and doing two a days, I don't spend 8 hrs in the gym. So the BS flag goes up.

MeanderingMammal

So on the weight loss shows the trainers have folks running on the treadmills... even the 300/400lb folks. I can't imagine running at my weight... 237...

I was about 198lbs when I started running, with a Couch to 5K podcast (http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx), there are a number of people in the running forums who've started at a similar weight to you.

The key points are to work up gradually. Once you can comfortably walk at a reasonable pace for 30 minutes, then start a run/ walk process to get you to running for that time, and then move on. Form is important, to reduce your injury risk, as is proper running footwear. Note that running isn't inherently bad for your knees, but trying to do too much, too soon is going to increase the risk of hurting yourself.

It's also worth setting expectations in terms of the impact. You're not going to burn a lot of energy in those sessions, but you build up the capacity over time.

Given that running isn't something that I'd recommend that you do every day I'd alternate it with something complementary; cycling or rowing and some form of resistance training. Personally I'd avoid the elliptical as it doesn't balance out the running.

That said, I personally wouldn't recommend a dreadmill unless you really have no other options, run outside in the real.

electriq

I did a run-walk hybrid lots of people have talked about at 235lbs. I also looked into running technique - I recommend Pose Running, there are lots of videos on youtube. This is really important because poor technique puts huge amounts of stress on your joints and when heavier this is particularly damaging. It took me about a month to transition into running full time but I had been a runner before and I always went slowly. I also never ran on consecutive days - everyone is different but for me it was really important in order to avoid overdoing it and injury!

I'm down to 182lbs now and I ran my first half marathon about a month ago, it was great!

fruity64

I just wanted to say that I am running a half marathon on Sunday. I only decided to get fitter and more active last November and as they say, the difference between being a runner and being a couch potato is one step. I started off walking round the block, then did the little jog to the lamp-post trick, until I could increase the distance between lamp-posts... when I first walked 5k I was so chuffed but never dreamt that not only would I be able to run 5k in under 40 mins within a year, but that I would be standing on the start line for a half marathon (ok, I doubt I will finish in under 3 hrs but hey! I'm doing it!)... and I am 50 next Friday, ex smoker and yes I have lost weight in the build up, but not a vast amount. But, OMG the inch loss is incredible so I have thrown out the scales.

pinkiezoom

I have often wondered this too, but due to having huge boobs,( even when i am not over weight) i dont run, I walk on the treadmill, but put the incline up to at least 8 for the majority of the hour i do on it, and for about 10 mins do it at the full 15! my walking pace is about 5.3 so a fast walk for me as i have little legs :sad:
It burns lots of calories, infact just about the same as my partner who runs on the flat, but I would probably cause a small earth tremor if i ran!

Snip8241

Forget the weight loss shows. All those folks are wired, monitored, iced afterward etc.

Just walk, get good shoes, maybe an MP3 player, open the door and go outside. Take it slow, but do challenge yourself. Eventually you can run, but just start slowly.

Good luck!

rrowdiness

Hey...

I started @ ~118kg (240lbish) and had a foot injury that I thought would prevent me from running...

I walked a heap, and started to get faster at walking.

One day, walking with the stroller, the kid was screaming away so I tried jogging to see if the additional speed would calm them down, and did 1.1km at a slow jog.

...then I ran the downhill parts of my daily walks, and walked the uphills.

...then I ran the uphills until I started getting wheezy.

...then I ran the complete distance.

...then I extended the distance...and again...and again.

...then I ran 5km...then 10km.

...then I lifted my weekly kms...again and again and again...

...then I did a half marathon and came in under 1:50.

For me, running is an unbelievable high, it makes me feel real and connected to the now. It's not the same for all people, but I would attribute about 50% of my weight loss to getting hooked on dat runner's high. That little nudge in your soul as you crest the hill, still at pace, and see the road / trail / path laid out before you...it's something else. So if introducing someone to running and getting them past the 'oh god I'm dying' first two weeks gets them into it...result.

Re injuries: my injuries have been from 2 sources - achilles tendonitis and the occasional sprained ankle (overuse + trauma) and patella tracking (poor form + no prevention). the weight pressure on joints hasn't been a problem.


(looking forward to tomorrow morning's 10km training run!)

edit: profile picture = relevant. That's my happy space - blue skies, a horizon, and a path.

Samstan101

I started running with the C25K programme at almost 300lbs last year, a week on Sunday I'll be running my 4th Half Marathon and like the last 2 will be running it all. In less than 12 months I've taken 30mins off my HM time, 14mins off my 10k and 11 mins off my 5k times. I'm planning a spring marathon and have signed up for a 12hr Ultra marathon next July. I also joined my local Running Club which stretches me and help out with our begineers group which is hugely satisfying. If you want to run then do - as already stated above, start slow, listen to your body and if things hurt then take a break and wear good trainers. Running is awesome and something I wish I'd discovered years ago!

QuillensMom

When I was losing before and under 280 I did a few sprints/jogging on treadmill but not running. I do look forward to the day I can truly run, and not be hurting and winded within an extremely short time. I also find those shows amazing though yes, where these 400 lb people are a few days in and already running. And no one falls off?!