Is running good for heavy people? I am 211lbs

littlecrystal

Wow, so many responses! I appreciate them all.
I was always quite fit for my weight, and have never had any serious medical issue, so would never asked the question “is it safe running over 200lbs?” before.
However, since about 6 months ago, I started feeling my knee joint – it is hard to identify the type of the pain, and it is pain in a light scale, and it eases when I hold my knee warm. Obviously running made it worse. I ran outside on pavements, and probably took it too fast for the first time after a while. Then I read on internet about scary consequences of permanently damaging knee joints, and got scared.

ritzglitz

You'll have to do some leg exercises to build up the muscle around you knees and their joints. Research some running techniques that help to alleviate the pressure on you knees. Proper running shoes are a must. I would say something that absorbs shock and/or gives proper ankle support Also NEVER jump right into running. It is the quickest way to get hurt. Start with a plan that is right for your body and progress from there.

littlecrystal

My last question is, should I run again if my knee is still sore but bearable? Or should I wait until it goes away?

eayal002

Wow, so many responses! I appreciate them all.
I was always quite fit for my weight, and have never had any serious medical issue, so would never asked the question “is it safe running over 200lbs?” before.
However, since about 6 months ago, I started feeling my knee joint – it is hard to identify the type of the pain, and it is pain in a light scale, and it eases when I hold my knee warm. Obviously running made it worse. I ran outside on pavements, and probably took it too fast for the first time after a while. Then I read on internet about scary consequences of permanently damaging knee joints, and got scared.

might be experiencing just some regular pains that come with age but to be certain I suggest if you are concern about it and can do it go see an ortho go, it will give you reassurance that everything is ok. Never hurts (except the wallet) to get a checkup. I used to run 25 to 30 miles a week (while in the military) in my 20s now (38yrs young) I run 3 and I can feel it on the joints. With a bad shoe I can feel every step.

FrenchMob

Start slow and listen to your body. I'm 240 lbs and run 35 miles/week over 5-6 days and still climbing and have no problems, but I've been running 2 years now also.

gnrshelton

What is wrong with walking? You can walk easier and when you start to lose weight you can increase your speed. And walking is just as good for you. Start slow. Walking is better than doing nothing.

StrongerJess

Bump

mslack01

I think you should first get an exam by your doctor because running can be dangerous for anybody of any weight. And then you should just start out slowly. I highly recommend the couch to 5k program.

littlecrystal

I already walk 2 miles per day..

IronmanPanda

Yes. The key is starting slowly. Get fitted for a pair of running shoes at a running specific store, not Footlocker or anything like that.
I suggest using C25K. Its a great program that I used last year to start running.

Also invest in a foam roller. It works wonders.

Fit4_Life

I'd say if you are just starting out, start with a brisk walk to doing small intervals of a slow jog and work your way up. Don't rush it...

stuffinmuffin

Take care of you knees!!! And if it hurts, stop. x

Pocket_Pixi

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212 pounds, a bad knee and just started running.

I am doing the C25K program and have had no problems with my knee, I do it every other day and am taking it VERY slowly. So far there has been no issue.

Nmetzler034

I'm now 26, and run 3-4 times a week. I was at 260Ib's when i first started jogging and would jog 2-3 miles at that weight. The only time i had problems with me knee's was when i was running around a small lake that was less than 1mile in circumference. It would cause pressure on my inside knee. Not saying that i'm everyone but if you're worried i might take glucosamine chondroitin supplements.

Elzecat

Always check with your doctor before taking up running or any high-intensity activity...but for motivation, I point you to this video:

http://youtu.be/8SbXgQqbOoU

Enjoy! And good luck!

For what it's worth, Ben Davis (the guy in this video) was just interviewed and featured in Runner's World Magazine. And he's still not a "little" guy.

Matt_Wild

110-130bpm a min for 40-50 mins, 4-6x a week.

Forgot to mention, i'm 260lb.

Epicmum54

When I started running several years ago I started on a treadmill and I walked 9 minutes and ran 1 minute for the first week (4 days) - doing 2 sets of those, the second week I walked 8 minutes and ran 2 minutes - doing 2 sets of those, the third week I walked 7 minutes and ran 3 minutes...and so on and so on until I was able to run 20 minutes without stopping. It's a great way to build cardio and endurance! Once you have the "base" you can start playing around with times and distances, pushing yourself a little more each time.

Also, make sure you're fitted properly for a good pair of runners...makes all the difference. The Running Room is a great place to go as they employ people who can watch you walk and see whether you pronate, etc. and recommend the appropriate shoe for you. And remember, runners wear out - so remember to replace them on a regular basis!! It's worth the money to buy the right shoe (I know the RR in my hometown has a clear out once a year - spring - and I can usually get my favourite pair on sale for half price!!)

Good luck!!

MrsLawsonNavyBrat2B

I played softball and volleyball all through out high school and at an average weight of 220. If you feel like there might be something wrong with your knee you should consult your dr to make sure you will not injure it

StaceyL76

Every person is different. Running is a stressful and actually violent sport for your body regardless of your weight.

That being said, I was 242 lbs and was running 3-4x a week 3 miles or so each time. I got up to 10 miles a run and dropped a lot of weight.

However I also developed some achilles heel issues and had a lower back issue with my sciatic nerve.

I would say with anything do what you can do, and know the difference between injury and pain. Pain is going to happen. Injury is serious. Find your threshold and then maintain that.

Best of luck.

This is a solid response. Thanks for posting.

iuangina

I ran my first half marathon at 271 lbs. It's all about building up your endurance and working into it slowly. I started running at 336 lbs and it hurt like hell but for every pound I lost it felt better and I got faster. The only issue you have to worry about is doing too much too fast. It also depends how tall you are.

wisebadger53

I do my running on the treadmill at the gym. When I was 286 lbs. I could not run for more than 30 seconds at a time with about 5 minutes moderate walking before I could run again. Now, at 239 I am able to run for 5 minutes at a time with about 2 - 3 minutes rapid (4 mph) walking in between. I have never experienced any knee pain while doing this, rather my leg muscles are the limiting factor. As I have continue working at this my muscles have become stronger allowing me to continuously increase the amount of time I am able to run, while decreasing the amount of recovery time. This systematic approach seems to make the most sense to me, and is obviously working in my case. BTW - I have the blessings of my doc to continue this program.

ninerbuff

This depends. If you're 211 and 6 ft., then running probably isn't at hard on the body compared to someone who's 5'1" at 211.


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amymlott

i would suggest you go read bendoeslife/ tumbler.com he is a great insperation and he started running just go read it from the begining it will really motivate you

MassiveDelta

Its all about proper conditioning. I've been running since I was 275 and run almost every day now and Im currently 212. It really depends on the consistency and the level of endurance and conditioning you give your Whole body. Not just your leg muscles and lungs but also your joints.

I strongly encourage you to continue to pursue running as its a very satisfying pastime. Yes I said said pastime as in recreation not a work out. I'm a freak I love to run

n8vchick77

I would suggest pace yourself and listen to your body. When I first tried running on a treadmill I was over 200lbs...I walk then do a spurt of running then walk again. If I couldn't breath or felt pain I walked.

reaolliemama

Take it a slow as you need to and go a few extra steps everyday!!! Keep in mind that us "Chunky" Runners wear out shoes FAST!!! Get a good pair, reserve them for your running only (don't wear them for just knocking around town) and buy new ones when they wear out!!!

lesle1

I weigh around 200 and run 3-4 times a week. I ran a half marathon in October 2011 - slowly. I am not a fast runner so I don't think the joint impact is as damaging. I've seen some people walk faster than I run :-)

My advice (for what it is worth) is to start out by walking, build up to being able to walk briskly, then walk/run - try Galloway's method. If you feel like running after you have conditioned your body, then I think you should do it!

Just like with dieting, running is something you condition your body to do little by little over time. I used to run marathons, but over the years my weight and lack of motivation has kept me from doing what I love. I am looking foward to losing weight and enjoying life again! I just joined Fitness Pal this week!

See you on the roads ...

I started with walking at 265 pounds. By the time I was down to 230 I was doing some slow jogging. I agree with going sloooow. When I jogged my daughter could keep up with me walking. I've gotten faster. I got my 5K down to 29:48 and I'm hoping to get it under 25. Like she said... start really slooooow. My knees were so bad I had trouble lowering myself into a chair and stairs killed me. Since I've been running, my knees are doing great! I guess taking the weight off and strengthening the muscles helped.

alissagianfortone

Eventually, I believe it is. Like others before I posted have said, start slowly. Walk for a while - not just a leisurely stroll, mind you, but walk with a purpose every day for 20-30 minutes. Eventually, you'll find yourself walking faster. At a point after doing this, you could try run for 30 seconds or so and see how that goes. If it is successful, try a C25K plan. I am not a fitness master, but this worked for me. I love to run, but it can be hard on the joints whatever your weight may be. You could try wear a bit of knee support if you feel like you need it - it never hurts!

Good luck to you in reaching your fitness goals in 2012!

fatgottago

Hi, I just weighed this morning and I am at 230, I started at 242 on January 2nd and I really think the C2K program works! I have been on Day 1 for three weeks LOL! But I am actually JOGGING now when I am supposed to. In between days I do Jillian Michaels 30 day Shred. My one knee hurts that I injured in high school 19 years ago, my calves BURN and my ANKLES kill me,! But I am not stopping! I know it is my shoes and today I am headed to the sports store to get them. I love it! I am so excited when I get home because no one in my family believes in me at all. They laughed at me when I told them I want to run in the rock and roll marathon in Nashville next year. I am taking that laughter and I am going to show them!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! I don't care if I am slow as Christmas I am going to do it. My jog is slower than I walk.... LOL You can do it, just take it slow.

melandcurt

I think as long as you go slow and work up to it, you will be okay. I have always been about 40 lbs overweight and I've been running for 2 years now. I haven't actually lost any (wtf?!?) but I suspect that has more to do with my thyroid issues than anything. My only "injuries" have been an obnoxious plantar fasciitis that won't quit but it's not bad enough to stop me.