Starting a running routine while overweight

fudgebudget

I'd like to run, since I know I need to find a way to make exercise more enjoyable, and I think the key for me with that is going to be finding something that gets me outside and alone. If you've started running at significantly more than your ideal weight, how did you do it? How did your joints handle it? I tried the Couch to 5k program last August and between aggravating my old ankle injury and the shin splints (that oddly didn't happen until the end of Week 2).

I don't have the shin splints issue while walking, and I did 4 miles in about an hour last night - I'm not starting from zero, thankfully - it just seems to be running that's a pain (pun intended).

jenniferlspies

I started running (doing the 5K 101 program which is pretty similar to C25K) at 182 lbs back in March. I got through until Week 3, when it got too hard on my knees and I decided to just stay at 5 minutes intervals of 1/2 walking, 1/2 running. I started back up with a running program at the beginning of June, and I'm just about to start Week 7 of 5K 101.

Two things that I would stress is buying running shoes (I didn't go and get mine fitted at a running store, but I made sure to try on several pairs to find the ones that felt the best in terms of support) and to go at your own pace. I've had to slow down my pace with Week 6 (12 minutes of running), but it feels a lot better to my joints. You might also want to try running on a softer surface (such as the grass) so there's not as much shock on your joints. And, if it starts to hurt again, let your legs heal so you don't end up doing more damage by pushing too hard.

Good luck with the running!

jayruth

Hey, i started running a couple of years ago with a BMI of around 30 and din't find it caused me any real issues. A couple of things I made sure I did to help were...

1. if it hurt, I went slower. I decided that running was the point and that I could worry about getting faster at a later date. I just slowed right down until it felt tough but not painful.

2. Yoga. I did start to get a few niggles a little way in but found that adding a few yoga sessions a week (using the Wii) really helped this. I found the yoga moves stregthened and stetched my muscles nicely even when I did them on different days to the run. I am quite naughty about not stretching to warm up so I expect this would have also helped.

3. Get good shoes. It's a must and really helps to get measured at a running shop. They are expensive but as a pair of shoes will take you 500 miles it is a great investment.

4. Before I started to run at all I incrrased my amount and speed of walking and included as many hills as possible. Walking doesn't use the exact same muscles as running but I figured the stronger my legs, the better.

I didn't follow a program, I just ran as far as I could comfortably each time and found I built up from 0.75 miles to 3 miles naturally within about 10 weeks.

All that said, it is a great idea to talk to your doctor first, just to make sure s/he doesn't have any concerns.

Oh, and remember - the first few minutes are horrible for everyone. Get passed them and into your stride and it gets much more enjoyable.

Jade_Butterfly

Hey, i started running a couple of years ago with a BMI of around 30 and din't find it caused me any real issues. A couple of things I made sure I did to help were...

1. if it hurt, I went slower. I decided that running was the point and that I could worry about getting faster at a later date. I just slowed right down until it felt tough but not painful.

2. Yoga. I did start to get a few niggles a little way in but found that adding a few yoga sessions a week (using the Wii) really helped this. I found the yoga moves stregthened and stetched my muscles nicely even when I did them on different days to the run. I am quite naughty about not stretching to warm up so I expect this would have also helped.

3. Get good shoes. It's a must and really helps to get measured at a running shop. They are expensive but as a pair of shoes will take you 500 miles it is a great investment.

4. Before I started to run at all I incrrased my amount and speed of walking and included as many hills as possible. Walking doesn't use the exact same muscles as running but I figured the stronger my legs, the better.

I didn't follow a program, I just ran as far as I could comfortably each time and found I built up from 0.75 miles to 3 miles naturally within about 10 weeks.

All that said, it is a great idea to talk to your doctor first, just to make sure s/he doesn't have any concerns.

Oh, and remember - the first few minutes are horrible for everyone. Get passed them and into your stride and it gets much more enjoyable.

Great recommendations. . .When I ran before my coach at the time said number one for avoiding shin splints is stretching . .. and of course warming up. .. . . But good shoes are key too. . .We ran on a padded track for a while. .. But yes. . .even if you feel it is hard. my coach said it is a lot easier to just make yourself keep going as it builds endurance. . . when you stop and restart it is harder for your body. and your breathing. . Better as advised just run as far as you can go. . . and gradually you will be able to do more. . . Running on a treadmill is another option as well. .. easier on the joints. Good luck!

fudgebudget

Thanks for the suggestions, everyone. I do a decent amount of stretching (I usually take my 15 minute morning breaks at work to do yoga stretches), and I have been walking/running on an asphalt path (better than concrete by far), but it's really nice to hear some encouragement from other people who have done this!

I also live at 7000 feet (Santa Fe), so I'm sure that's part of the issue. Being at this altitude really just makes me want it even more, though, because I already feel invincible when I go back down to sea level and would really love to be fit at home, too.