Advice on Running for a heavy person

I really like running for execise. Short 3 km runs have been some of my favorite exercises. Put on a good song, and take in the fall colors.

A few friends however, who have lost weight, and run have warned me about it though.

One friend who went from about 240 - 188 told me that even at 230 lbs he got stress fractures in his feet from his running activities and his doc advised him agains further running.

I am just wondering what precautions I can take when running to protect my knees, ankles, and feet from injury? Should I limit my running to 1 or 2 times per week? I would like to be able to one day do the half-marathon, that is a BIG non-scale goal for me.

Thanks for any advice!

Replies

jgic2009

A few things:

Get yourself to a running store, and have your gait analyzed and get fitted for a pair of proper running shoes.

Start out slow and easy, and gradually add distance, frequency, and/or speed. As a beginner, I think it's important to have rest days in between runs. On your rest days, you can do other activities (lift weight, train on an elliptical, go for a swim, etc) if you want.

If possible, run on softer, more forgiving surfaces (grass, gravel, a running track) rather than cement, as these surfaces tend to be easier on your joints. The exception to this would be running in sand, which is very difficult.

sgpaschak

Thanks!

iuangina

So when I started running, I weighed 336 lbs. It hurt like h@#* but I did it anyway. I ran/walked 5 days a week. I started with 1 minute of running and then 3 minutes of walking. I gradually reduced the amount of time walking until I was able to run 5k. When I started running, my goal was to do a half-marathon. I did it 6 months after I started when I had lost about 70 lbs. It was hard to train for it, but i did it. Since then, I have done 6 half-, 1 full-, and an olympic distance tri. I never had any injury issues with stress fractures because I was very careful about the surfaces I ran on. I did all of my running on a treadmill until I was down to about 275 lbs. Definitely go to a running store and get your running stride, gait, and shoe fit checked. It makes a huge difference and cuts down on injuries when you have the right shoes.

Also, not to be gross, but I had some major issues with chaffing when I was running.....body glide is great to help prevent that.

Good Luck! Your goal can be achieved if you want it.

ennaejay

Watch your strike! Don't hit with your heel, it's so jarring for your frame, no matter what you weigh. Strike with the ball of your foot. Buy a shoe that will help with cushion in the forefoot and arch (if you pronate), and practice a little at a time. This is like nature's shock absorbers, if you try not to let your heels "touch" the ground, it'll bounce you away from heavy impact and work your calves like none other.

Start with a minute forefoot striking (as in barefoot running), two off, or whatever you're capable of - you'll feel it the next day if you're not used to it. Eventually you can work your way up to using good form all the time, and your legs and joints will thank you. Check into barefoot running, not that I advise that specifically for just anyone, but you can still mimic the form and strike and get all the benefits.

ennaejay

Also, not to be gross, but I had some major issues with chaffing when I was running.....body glide is great to help prevent that.

Even skinny girls can chafe. I wore a pair of non-running jersey shorts yesterday to do 20 minutes of intervals... big mistake. I thought I was safe because they were loose, but they rode up something fierce and really started to rub. I really vote for something tight and spandexy. If you're self conscious, you can always wear a long Tshirt to cover your bum