Running while obese

duckpond11

Hi, I've been thinking about what exercise I could try to do to help lose some weight, and running appeals to me. It is free, and I can do it any time I want. However, I'm concerned because I am obese right now and I don't want to hurt myself. I've tried to take up running in the past, and wound up in physical therapy with an IT Band injury. Unfortunately, walking does not feel like much of a workout to me, so I was hoping to be able to try running again soon. Do you think I should wait until I've lost some weight to start running, or is it safe to start at any weight?

pilotgirl2007

My opinion is that you can run with the weight but it is going to take some conditioning on your part. Start out really slow... and by really slow I mean add in a 30 second run to your walks and gradually increase it as the days go on to get your body used to the abuse of running.

waster196

This is going to be different from person to person. For me personally, I found it was necessary to shift a few pounds before starting running - when I tried sooner, I suffered shin splints. For you (and for others I know) it might be different.

I want to say it can't hurt to try, but that might be tempting fate!!!

Bumblebee26

You can walk with weights or walk up or down hills. You will feel that burn... Also try swimming and bike riding( I know these usually cost money, but still cheap)

NicolCook

I personally wouldn't if it meant injury. I would try to walk faster. I walk fast enough that it totally feels like a workout. Maybe make sure you are using your arms while you walk. Best of luck!

tishaloses

check out www.coolrunning.com. They have a program called couch to 5k or c25k!!! Good luck!!!

sd101483

Hi, I've been thinking about what exercise I could try to do to help lose some weight, and running appeals to me. It is free, and I can do it any time I want. However, I'm concerned because I am obese right now and I don't want to hurt myself. I've tried to take up running in the past, and wound up in physical therapy with an IT Band injury. Unfortunately, walking does feel like much of a workout to me, so I was hoping to be able to try running again soon. Do you think I should wait until I've lost some weight to start running, or is it safe to start at any weight?

I would say it's really an individual thing but I started walking/running intervals when I was at my heaviest of 236 lbs (at 5'5") and, at first, I was sure I'd die, but I really got into it and it helped me lost a lot of weight. I ended up in nursing school and got out of the habit and am starting now again...I'm down to 190 now but started again at 203 and, while it's difficult, it does yield good results. Have you heard of or looked into C25K (Couch to 5K)? Great way to get started and not tax your body too much. Do a search on here or google for it for more information! Good luck!

klwalton88

I would suggest stretching before your run. You might also want to try C25K. It starts you out really slow and is geared toward people who don't run.

Thriceshy

I totally agree with slowly incorporating running spates in your walking routine. From mostly walking with short bursts of jogging or running to slowly increased running distances/times as your fitness levels improve.

You can do it--good luck!

Kris

cuckoo879

i would also suggest start off slowly.

You can try a really fast pace power walk, keep your walking pace up, more than 3.5mph. Count your hearrate, it should stay up 90%. When you feel like it, you can add in a little jog, don't over do it, otherwise you would hurt yourself again.

leeanndelcourt

Hey There,
It is important to your health, joints, muscles, heart, and body to lose some weight before you start running. I understand that walking doesn't feel like a huge workout, but it is working out your entire body. Each week add 10 more minutes. You could and should add resistance training to your walking routine. The more muscle you have the more calories you will burn. Strength training is an excellent way to build muscle, get stronger, and lose weight.......always check in with your Dr. and he/she will give help you decide when running becomes beneficial to you.......how much weight do you have to lose?
Keep up the good work! Great job for taking control of your body!

rileamoyer

Walk first, then add a few short running stints in you walk, gradually increase (like most others have said). You do not want to injure yourself.

Solat37_Neil

I struggle to run on the road, it knackers my ankle up, but try it on a treadmill, its a little less impact on your joints because of the "give" in the treadmill.

innerfashionista

The couch to 5k is a great program. I am still obese and the program has really helped the weight come off, and it starts out with 30 second jogs. Try that! Dont let the previous injury dissuade you but be careful and stretch. Try jogging at your walking pace. Good luck!

Janelle_Teaches

Hi! i'm obese as well..and when someone mentioned running/jogging..I didn't think I could! But i started the couch 2 5K program..and it is awesome!! It's really great..I love the feeling when I finish a day!! Also..I take it slooooww..I don't run, I jog . It is an awesome program and you can do it on the treadmill (which I find easier!)

You can do it!! If you need a motivating person to cheer you on, feel free to add me Right now, i'm on week 3 day2...and yes..i jogged three minutes strait! (whoa..i mean..whoa!):)

Good Luck!!

jpowell3976

Tried doing C25K after walking 60 mins 7 days a week for a month and after I lost 20 lbs...first I though I was going to die and that was followed by a foot injury. I took time to heal (but kept walking 60 mins 7 days a week) and lost another 20 lbs. I just got done doing C25K week 1 day 1 (30 mins) ago and let me tell you...it was so much easier!!! On my lungs, heart, knees, and feet...lol! Good luck!

69mustang

C25K is a good program for beginners, it starts you off with a few minutes of walking then 30 or 60 seconds of running then as you get further into the program your running times increase. Just remember your jogging not sprinting, jog at a comfortable pace and wear proper running shoes and you shouldn't get any injuries. Running into shape.com has some good C25k training downloads

cahira

I'm obese and I run. I think what you have to do is listen to your body. Pay attention to make sure aches don't turn into pain or injury.

I did the C25K program and it took me about 3-4 months instead of 9 weeks. But now I run 5K's and I'm working on doing more.

andreae13

I have always wanted to be a runner so when I started working with a trainer I had him build me a plan that would get me from walking to jogging up to 3 miles in about 3 or 4 months. Basically, I started at a fast walk for 4 mins then jogged for 40 sec, doing this interval for 30 or so minutes for a week. Then next week I cut down the walk to 3:45 mins with the 40 sec jogging....I'll keep doing that until I'm just jogging the full 30 or so minutes. I LOVE IT!! My ankle and shins have always given me pain during my previous attempts but with this plan I very seldom have any pain....plus it gives me a goal to work towards and makes me excited to come in and do my cardio :bigsmile: oh, and I also started this plan at around 280lbs so hope that helps!

zeeeb

i avoid running at all costs, because i have dodgy knees. i will do a small jog on the treadmill, but i'm very careful with it, because i don't want to injure myself.

my knees are too important and running just destroys them. so far, i've been exercising hard for 5 months and no knee pain, so i'll keep avoiding the running pretty much.

cammons

I'm obese...and in the last four weeks I have run a half marathon, a 5K and the Warrior Dash. I won't break any land-speed records but I'm happily putting in the miles injury free.

If you have had injury troubles in the past there are two things I would suggest that you do:

1. It is critical that you make sure you're in good shoes...especially with the potential of an IT band issue. A running store can fit you in the best type of shoe for your body and gait. I know that buying new shoes kind of negates the free aspect of running but spending $100 on shoes that will prevent multiple doctor visits and PT is going to be much cheaper in the long run. (A good running store can also work with your budget if they know about it up front.)

2. START SLOW! Let's be real, you're not going to qualify for the next Olympic Marathon, so why put a hurting on yourself? Start by walking four and a half minutes and running for 30 seconds...in time you can build that to one minute with a four minute walk, then a 90 second run and a three and a half minute walk...you get the idea. (I suggest running at a slow pace for your running intervals as well, especially in the beginning.)

Happy Trails!

duckpond11

Hi, I am about 80 pounds overweight, so not an insignificant amount!

jpowell3976

Hi, I am about 80 pounds overweight, so not an insignificant amount!

When I started on MFP 115 days ago, I was 100 lbs over weight. My current goal is 86 pounds and this will put me just at a healthy BMI. I'll worry about the other 14 lbs when I can at least say I'm healthy.

lcnelson

I am in the obese catagory as well and within the last 3 months started to run. You TRULY have to pay attention to your body to see if its right for you. It can be terribly hard on your knees and back.
I started power walking and within a week wanted more, so I started to run in small doses. I just gradually kept increasing my running distance and time. Your body will tell you what to do. I totally agree with an earlier post about 'not having to qualify' for the Olympics, so take your time:)

Good Luck!

mzlizza

hi, i started c25k at 300 pounds, 4 months after breaking my ankle. Pretty much the second my doctor gave me an all clear to resume activities. I stayed on week 1 for about a month, it took me a while to get organized, and figure out the best place for me to run. I avoided concrete, and hills. I just started week 3 today, and can hardly friggin believe i completed running 3 min straight twice! So it can be done, i have lost about 25lbs, 2 dress sizes, and many inches already, just take it slow

Valtishia

I did it when I was medically classified as obese. It took time but as your body gets lighter, it does get easier. As with all exercise, pay attention to what your body is telling you.

ImperfektAngel

It was way too difficult for me to try running at 258 lbs. My knees were killing me! I decided to take some weight off first by using the elliptical, once I got about 60 lbs off then I started to run again, it feels so much better now! I'm 193 and got to 2.66 miles in 35 minutes, hope to improve on that over the summer Good Luck!

jamhamm

If you start having pain in your knees, ankles or feet - stop! I gave myself plantar fascitis a few years ago from overdoing it while obese, and it took months to recover.

Now I'm starting to run again, but taking it really slow. It's amazing how hard running is on your joints - especially when you're obese. Just be careful and listen to your body!

akasullengal

My BMI is still considered obese, and I was about 30 pounds heavier than I am now when I did C25K and have since run two marathons and am just about to start training for my first full. Take it slow, but you can absolutely do it.

duckpond11

If you start having pain in your knees, ankles or feet - stop! I gave myself plantar fascitis a few years ago from overdoing it while obese, and it took months to recover.

Now I'm starting to run again, but taking it really slow. It's amazing how hard running is on your joints - especially when you're obese. Just be careful and listen to your body!

I have plantar fascitis too - and it is another fear of mine that it will flare up. It is hard for me to take things slowly, but it sounds like that is the only way to make sure I'm not going to hurt myself again. Waiting till I'm skinny to run just doesn't seem right .

hroush

When I initially started running, I was 280 lbs and could barely make it a half mile without stopping to walk. By the time I was 260 lbs (lost 2 lbs a week), I could run a mile in 7 minutes. I did this by trying to maintain my speed for as long as I could and attempted to add 1 lap to a 14 lap mile track at least once a week.

As I'm sure others have mentioned on here, start the c25k program. It starts out very simple and even tells you to repeat a week if need be.