Running for weight Loss

engineman312

itll help to a point... i lost 23 lbs over 1.5 mo running but now im stuck! my diet is clean and im running like 12 miles on my long runs and 6-8 on regular runs and no weightloss like 2 weeks.... my diet is clean and im eating half my exercise cals so Ive concluded it only works up to a point

i think your shorter runs should be shorter. 2-3 miles at the most, and do them in sprint intervals. also, start doing more strength training. not only will it help with improving your speed, but also help you drop more weight.

try 2 short runs a week, one long one, and 3 strength days.

gashinshotan

I'm debating lifting cuz what always ends up happening is I go overboard and gain 20 lbs in a month and stop caring about my weight.... I'm coming off one of those heavy lifting/bulking binges and I can't see myself NOT lifting heavy... and gaining weight that can hinder me from being a fast Marathon runner...

itll help to a point... i lost 23 lbs over 1.5 mo running but now im stuck! my diet is clean and im running like 12 miles on my long runs and 6-8 on regular runs and no weightloss like 2 weeks.... my diet is clean and im eating half my exercise cals so Ive concluded it only works up to a point

i think your shorter runs should be shorter. 2-3 miles at the most, and do them in sprint intervals. also, start doing more strength training. not only will it help with improving your speed, but also help you drop more weight.

try 2 short runs a week, one long one, and 3 strength days.

iplayoutside19

Wow thanks for all the advice, I am and I will try it one day, but right now Im just a bit nervous to start yet I want to maybe wait until Im around 250lbs, so I will keep you posted keep up all the good work everyone :flowerforyou:

I am also an athmatic. I had the same concerns you did. My knees felt frigile and I was worried about doing something to them that would require surgery. I checked with my Doc and he said start as soon as you can. I started Couch-to-5K when I weighed 312 pounds. I just followed the program. There are 3 "runs" a week, and I took 2 days between weeks. (I still won't run more than 3 days a week, and have been injury free doing that) I completed the program and ran my first 5K two years ago this weekend. At the end of the program I had dropped 30 lbs, my knees felt the best they'd felt since high school, while asthama can still get me every once in a while, the increased lung health pretty much eliminated any asthma side effects.

I've ran over 11 road & trail races, including 3 10K's. (There should have been a Half Mara in there, but thats another story) I'm training for a 10 mile trail run right now, and ran for 90 minutes straight yesterday.

If your Doc thinks it's OK there's no reason to wait. Just do it, and take it slow.

RedRage00

Running seems to be the best way for me to keep the pounds off. Ran 7 miles this morning and it was great

sandy2006

I started a walk/jog when I was about 195lbs my knees hurt a while now I am 180lbs and I jog very slowly (watching the knees) for about 2-4 miles every other day. My hip has been aching lately so just take it slow and def start out with more walking than jogging and build up to more of a jog. Its good but if you get injured you'll be out a while so be careful. Also consult your physician first.

melonruby

I started by setting myself little goals. My first goal was to try and run for 30 seconds at 8 kilometers an hour. This was hard for me. I continued this until i felt comfortable. Then I increased the time - 1 minute at 8km/hr and so on and so forth. I can now run for about 5 minutes at that pace.
I have also just started a new goal. I am running/walking for 2 kilometers. My goal is to try an beat my time every week. So far so good. My first week I did it in 18 minutes, then 17.23 and now I am at 16.13 minutes. I try and vary my running speed also and try to run for at least 2 minutes before I walk for no more that 2 minutes.
I will admit is was hard but I just keep telling myself YES I CAN! My other little motivation is trying to do it while Biggest loser is on TV or one of those kinds of fitness shows.

Hope this helps!

Masterchef2000

Maybe try working up to speed walking. I did it, and my husband who is an avid runner (military) went speed walking with me and it killed his legs! When speed walking became easy for me, I tried running and it worked! I couldn't run hardly at all when I first started out, speed walking reallllly helped me excel. :-)

snuggllepuff

A lot can be said by this one sentence.... You have to be fit to run but you never have to run to get fit.

It's actually problematic to just start running when you aren't used to it. Not everyone is cut out for running. It puts a lot of stress on the joints and isn't a good long term solution to weight loss. You may lose some weight but will end up flabby.

A better solution is weights because you can always increase to avoid plateauing and you can increase your lean body mass which increases metabolism.

As for cardio, walking uphill at a quick pace is much better than running but I personally hate any steady state cardio like biking, running, walking, etc. It bored me to tears.

I do complexes of 4 exercises with light weights and do 1 min per exercise. Then rest for 15 seconds and go on to the next exercise. But that's just my personal preference since I love working with weights rather than actual cardio machines. And it's much easer to make it harder rather than just cranking up the speed on the treadmill which can get old.

Pebble321

I started running at 92kg (about 204 pounds) and haven't stopped since!

For me, the key was to have a program that guided me though walking/running and increased the amounts until I could run for over 20 mins. I used C25K but there are lots of others too.
I'm still amazed at how much I like to run - it makes me feel so good, so strong, so ..... capable. I really wonder what else I HAVEN"T done with my life just because I thought I couldn't do it!

Good luck with losing weight and getting healthier and I hope that you find the pleasure from running as I do.
Now I read that back it sounds a bit pretentious - I can't pretend that I love to run every single time I put my shoes on and get out of the house... but overall it makes me feel great!

My other good advice-
- check with your doctor to see when they think you should start
- get good shoes (and for the ladies, a good bra)
- run slowly. REALLY slowly. There is no need to start out fast, build endurance first, speed can come later.
- enjoy.

fragilegift

I actually like running, and find it easier than walking. (My PE teacher from school or my Mum wouldn't believe I said that). I started out walking, at over 100 kilos.

Slowly I started to feel like I could run a bit. Eventually I did, I couldn't go far. Mere seconds rather than minutes. But I did it.

18 kilos later I still run when I feel like it (during daily walks). I still can't go far, but it is now in the minutes without gasping like a fish at the end of it.. I try to run 6 times a week. If I don't manage a run, that's ok. If I can't get as far as yesterday, that's ok too. Tomorrow I might surprise myself and be able to run 5 more steps.