When do I add running/jogging to my walking?

bellygoaway

Hey everyone,

I weighed in today and am over 15lbs down since I joined the site (over 35lbs from my highest weight). I still am a little over 350. At what weight would you say is good to start jogging/running? I am not even considering till I am under 350. any suggestions?

Thanks in advance

Il_DaniD_lI

Start immediately. If you can only run for 30 seconds then that's what you run. Run for as long as you can then walk then run then walk. etc. Congrats on the loss! :drinker:

brittany103

I would start trying now. Doing intervals of walking and running is really good. Personally I can't run for more than two minutes so everytime I use the treadmill I walk a little and run a little.

bellygoaway

I was thinking with my weight, I might do some damage pounding on my knees. Do you not think this is the case?
.

Mommyof3texans

Look at the C25K (Couch to 5K) training program, it starts you off jogging/walking in 60 second intervals... it's really great! If you google couch to 5k you should find the site about it. There is also a free android app if you have an android phone and most likely an iphone app too.

Il_DaniD_lI

I was thinking with my weight, I might do some damage pounding on my knees. Do you not think this is the case?
.

You're right to be worried... just start slow, let your body adjust! I had problems with my knees when I started running and would slow it down the first sign of pain in my knees before it could get bad.

myfitnessnmhoy

I was thinking with my weight, I might do some damage pounding on my knees. Do you not think this is the case?
.

To be honest (as a former nearly-300-pounder) that was my first thought.

Do you have access to an elliptical trainer? I've been using one for a few years now, and it's a great low-impact way to build "wind" (endurance) while being VERY easy on those precious knees.

If you want to try a more intense run, I'd check with two people - first, your doctor. Being overweight sometimes comes with other issues.

Second, go to a good sports-oriented shoe store and tell them you want a very supportive shoe, and understand that with extra weight hitting shoes it's going to bottom the support out a lot more quickly than someone lighter would (and a decent running shoe lasts about a year) - so plan on changing those shoes out a couple of times a year.

Also, I'd tend to lean towards trails rather than pavement if I were you.

If you're feeling like you're ready to run in terms of energy levels, that's great progress that you should be proud of. The good news is all the weight you are currently carrying around will magnify the effects of any exercise of that type that you do - so you'll burn more calories. The bad news is that the extra weight, if you don't develop a good smooth stride and have good equipment under you, can really be bad news for your knees and ankles.

Start slow and small. If pain develops, stop immediately and pick something lower-impact. You do not want an injury preventing you from exercising.

mamabear272

There is indeed an iPhone app for that. C25K starts you out running a minute then walking 90 seconds. Maybe until you feel more comfortable you could run 30 seconds and walk for a minute. They have the Biggest Loser contestants running right away though. Start slow and don't try to kill yourself but you have to push out of your comfort zone a little.

When I'm running and I think I can't run longer, I remind myself that I've been through much worse than running. I was in an abusive relationship and have given birth to 3 kids. Running is easy! I can't imagine that running is the worst thing you've been through and if it is then you're lucky!

naprestsleep

I started at 307 doing the C25K, I started bike riding at 350+. My advise start now, but get some good shoes and don't over do it. Take your time working up your speed and distance and listen to your body.

mamabear272

I started at 307 doing the C25K, I started bike riding at 350+. My advise start now, but get some good shoes and don't over do it. Take your time working up your speed and distance and listen to your body.

Definitely good shoes!! Get specifically running shoes. They're lighter than other shoes. I was running in Sketcher's Shape-ups for too long. I just bought running shoes and the weight difference is crazy!

kit_katty

I agree with everyone else. Most of all, LISTEN TO YOUR BODY! If it's more than a mild ache, slow down or take some time off. Pain is bad. Etc.

Good luck!

marquesajen

What about hiking? I know not everyone has access to an area to hike in, but if you can you might want to do a little hiking to help build endurance before jogging/running as it is lower impact, but still more difficult.

Aside from that I agree with the person who said to give the elliptical a go. Listen to you body. If your knees start to hurt put ice on those suckers and then some heat.

kit_katty

http://c25k.cze.dk/index.php

A great C25k forum! Lots of people of different shapes, sizes and fitness abilities!

montana_girl

I was thinking with my weight, I might do some damage pounding on my knees. Do you not think this is the case?
.

To be honest (as a former nearly-300-pounder) that was my first thought.

Do you have access to an elliptical trainer? I've been using one for a few years now, and it's a great low-impact way to build "wind" (endurance) while being VERY easy on those precious knees.

If you want to try a more intense run, I'd check with two people - first, your doctor. Being overweight sometimes comes with other issues.

Second, go to a good sports-oriented shoe store and tell them you want a very supportive shoe, and understand that with extra weight hitting shoes it's going to bottom the support out a lot more quickly than someone lighter would (and a decent running shoe lasts about a year) - so plan on changing those shoes out a couple of times a year.

Also, I'd tend to lean towards trails rather than pavement if I were you.

If you're feeling like you're ready to run in terms of energy levels, that's great progress that you should be proud of. The good news is all the weight you are currently carrying around will magnify the effects of any exercise of that type that you do - so you'll burn more calories. The bad news is that the extra weight, if you don't develop a good smooth stride and have good equipment under you, can really be bad news for your knees and ankles.

Start slow and small. If pain develops, stop immediately and pick something lower-impact. You do not want an injury preventing you from exercising.

^^This! Awesome advice all the way around! :happy:

rehtaeh78

Like someone else said, listen to your body and you can't go wrong. If you feel like trying to jog and can only go a few seconds, then do it. I used to only be able to jog for 15 seconds tops, and now can go almost an entire mile. It's not a competition so go at your body's pace. And congrats on your progress!!!

TinaCleg_cancel

I can run on a treadmill but can not run on the pavement. It gives me a horrible pain in one hip.. I just run as much as I can to build myself up. I don't do it daily though.

smoten

Start Now! But listen to your body. Really, starting out it can be barely more than a fast walk or a shuffle even. And what everyone is saying about alternating running/walking is a great way to get going. Just try it, see how long you can go, maybe 30 seconds or so and then do that alternating with a few minutes of walking and build up when you're ready. You set the pace, thats what's great about running, its all up to you.

silkysly

Can you run to the neighbor’s mailbox? Do it. If you get there, run to the telephone pole. That’s how I started. I LOVE to run! I solve the world’s problems or run away from them…

ps..., YOU GOT THIS!!!

mslack01

I would see what your doctor says. But when you start, I would start with something like couch 2 5 k. It's a great way to slowly progress to running.

Bauer77

In January, I started to run at 298 lbs. I think I could run about 500 feet before I was exhausted. But as many have said, start at small intervals, and do what your body can do. I started out listening to music, I would run a song, walk a song, ( just dont make the running song Stairway to Heaven.) After a month or so I was up to about a quarter of a mile. Now , I am running about a mile and a half at 6.0 speed. Not the fastest but it gets the job done. I would also recommend that you get into a spinning class if you already go to a gym. Biking is great with less resistance. Regardless keep it up. !!!!!

engineman312

if you'd like to get some good cardio, try riding a bike. i had crappy knees and didn't like running, but i wanted to do something. at first i was a little ashamed about cycling outdoors, because i thought i was too big to ride a bike. but i thought, whatever. i saw a lot of BIG people riding a bike in my neighborhood.

added bonus: built up my cardio strength to be able to start running.

kdeaux1959

As soon as you feel like you are ready. When you do start, if you start hurting in the joints, stop and check with your doctor... 6 months of walking (no running) is far better than 6 months sitting and recuperating from a serious injury... That being said, the elliptical idea is not a bad idea...

aheartbeatsos

I was thinking with my weight, I might do some damage pounding on my knees. Do you not think this is the case?
.

I would say start now, but pay attention to the signals your body gives you
Even if your only jogging/running for 30 seconds at a time it's a great start!
I have been running on the treadmill for the past month or so and while it's getting easier (I can now run 15 minutes straight!) I do notice that my knees or shins get sore from time to time. I tried to outrun the pain last time (big mistake!) and was out for a few days trying to heal the damage.
I'm 176lbs (working my weigh down to 150lbs) so it just goes to show you can do damage at any weight if you're not in touch with your body!

dsjohndrow

You can get hurt running if you are not careful. First make sure that your heart is in good shape. The doctor should be able to confirm it. (I had a heart attack at 52 - so just get it checked.)

If you pass there, make sure you are walking the distance you hope to run. If that is a mile or two, great. If you can do it up your walking speed to 4-5 MPH depending on your height and length of your legs. That will help you get going.

I would also work the legs doing some squats for a couple of weeks before you run. Or you can use the leg machines at the gym. You need strong muscles to prevent injuries to your knees and feet.

Then -

Just do short blasts of 15 seconds walk 45 seconds something like that. Listen to your body and don't confuse sweating with pain. If you have that down for a mile or so, I would check out C25K (Couch to 5K)

Good luck.

bigdogc23

You should worry about your knees and ankles ragardless of what weight you are. If I remember, your weight is multiplies by 6 on your joints every time your feet hit the ground. That's not to say you shouldn't run, you just need to listen to your body very carefully. You need to check yourself for pains that are not normal. Unfortunalty, when you start running all pains are not normal lol.... However, sharp pains in areas you consider bones or cartilage are not good. To help cirumvent some of the injuries of running you need to invest in well made shoes and good feet cushions(internal). Don't go out thinking you will run 5 miles the first time out. I see people have recommended the c25k. I have never done it but I think it has something to do with a walk run program and gets you going a little at a time. NOTHING replaces running for running, I can attest to that personally however if you use a solid eliptical, it will assist in tranining you toward running. Once you start running though, you will have to go through another cycle of muscle soreness because your body will tell you all about the muslces you have never used. Good luck with starting running. Just know, running is one of the most difficult excercises to master and it will be a "painful" experience for awhile. If you keep at it, you will one day take off for a run and actually enjoy yourself. That is when you know you have done some work.

mdsjmom98

I started at 249....waited until I was at about 235 before I started any jogging. You're right, it is very hard on your knees, especially if you have any knee condition. I found that if I stretch a little, (lunges or something) that my knees tend to be more cooperative. While I'm only up to running about 5 minutes at a time, (if that) I am still doing it. I'm not going to lie, if you haven't ran in a while, it's going to feel like your lungs are on fire, but the sense of accomplishment you'll feel is AMAZING!! Good luck!!

offdutyguy

Stay away from running, only do low impact cardio (walking, swimming, eliptical, stationary bike, rowing machine ect...) I wouldnt even consider running until you get down in the 250 lbs range. Running at your weight can be an injury risk and there are so many other low impact options that you can focus on right now. Its not worth the injury risk that may set you back. Mix up your cardio from week to week. If your bored with walking find some hills to walk. Good luck.

TrailRunner61

First of all, congrats on deciding to change your lifestyle! And.. congrats on the 15 lb loss. That is awesome!
I'd go ahead and start jogging if you've been checked out by a Dr. and they say it's ok. You seriously do NOT want to cause more problems that will hinder your exercising/weight loss.
My highest weight was 179 and I had a lot of problems when I started walking and I wasn't even jogging yet. I had knee, foot problems (blisters, callouses, athletes foot, bone spurs and plantar fasciitis) and chafing on my thighs just from using my treadmill. I hated dealing with all of it but there is a solution to EVERY problem you encounter. Don't give up, if you have a problem, find a solution. There is one!
Make sure you get fitted for proper shoes. I'd go to a running store. Make sure you have 1/2 inch extra space beyond your toes.
If you find that you can't run yet, keep walking. When you find it's easier to walk, walk more or walk a bit faster and do it DAILY. I've lost 30 lbs since I started walking in January. I just started jogging yesterday and only did it for 5 minutes but hey, I'm proud! I am going to try to do that every other day.
When I first started walking I started at 15-30 minutes at 3.5 mph. It was torture. Finally I decided to start out slow until my body could handle the workout. I'm ashamed to admit that I ended up walking at 2mph but it was easier and I was more likely to do it again the next day. Eventually, I added more distance, time to it. Now I walk 4-7 miles per day and I love it. I could keep on walking! In fact, some of my family calls me Mrs. Forrest Gump. :indifferent:
You can do this. Don't give up and if it gets too hard on your body, back off on speed for a bit but don't stop! The weight will melt off and eventually you'll be able to run if you really want to!
Good luck to you!

picassoadagio

Try now or do it when you feel like you can. Anything and everything counts and try puts you one step closer to doing it.

Congrats to you on your 15 lbs loss. Keep up the good work! You're doing great!

FloridaAimee

Hey everyone,

I weighed in today and am over 15lbs down since I joined the site (over 35lbs from my highest weight). I still am a little over 350. At what weight would you say is good to start jogging/running? I am not even considering till I am under 350. any suggestions?

Thanks in advance

Look at the Couch to 5k program. It's fabulous. I'm actually doing it with my dog. Its interval training (for instance, I am doing week one over, and today was week one day one which was a 5 min warm up, two minutes walking, one minute jogging, two minutes walking, and so on).

RumOne

I would get C25K app for the phone and stay on week 1 untill you feel comfortable to move on to week 2. I am 237lbs and I started C25K week 1 when I was 250lbs. You are not racing anyone but youself so start small and work your way up. Good Luck! and way to go!