Running for overweight people: yay or nay?

Kickinkim418

I started doing the Couch 2 5k when I was 33 pounds overweight! I've now reached my goal weight...I ran my first half marathon last month and my first 5k at the beginning of this month.

I would NOT totally give up on your running. First, make sure you have a good pair of running shoes. If you haven't went to a speciatlty running store and had them analyze your gait and feet...I would totally recommend it. Second, if you are running only on pavement or a hard surface, try to take a week off and do it only on a treadmil or find some nice dirt to run on..it's easier on the joints. If that's not going to work, you can also substitute running for a couple days of exercise machines that are not as hard on your joints like the elliptical or the bicycle.

I hope these tips will help you. Please feel free to add me for support if you'd like. Dont give up on running...just try to listen to your body and adjust accordingly....

Good Luck on your journey!

bailyc

I started running at 230 and finished a 12k this spring. Running in general can be uncomfortable in the beginning. If you can struggle through the discomfort it is worth it. Make sure you know the difference between discomfort and pain though. Good luck!

secondchance82

Consult with doc, but in my personal experience? I began running when I was 210lbs. I lost over 100lbs., and I'm did fine. The only thing I'd recommend is some compression socks and minimalist shoes. I personally run barefoot b/c I find even minimalist shoes cause injury for me.

weightlosshippie

There are some links between knee pain and a few things:

Running form. How do you run?

Core strength. Is your core strong (abs and back)?

Hip strength and flexibility. Do you stretch your hips and the rest of your body out? Are your hips strong?

sisterlilbunny

You should talk to your doc first. But to be honest? I just stunned my doc that I did the Warrior Dash with a bad ankle and being about 200lbs. Learn how to do good wraps or invest in a good brace to help that knee out. And yeah, get good shoes.

You can do it and enjoy every minute of the victory that it brings!!! (I may still be on a high. *grins*)

trail_turtle

Find a local running clinic to attend, if you can, and make sure you're running in proper form.

Whether overweight or not--if you're landing incorrectly, you'll put undue stress on your knees, feet, etc.

A week after I started the C25K program, I attended a running clinic at a local running store and revamped my running style. The knee pain and shin splints I was experiencing stopped.

Since then, I've worked on strengthening my feet and calf muscles...and I can't say enough good about proper form. You can also see video comparisons of good form/poor form on YouTube.

Good luck!

secretgirl4611

ALL I HAVE TO SAY IS BEN DAVIS IS AMAZING! INSPIRATIONAL FOR SURE!!

"IF YOUR OVERWEIGHT AND WANT TO RUN"

WATCH THIS VIDEO AND MAY YOU EMBARK ON A NEW WONDERFUL JOURNEY: TO GETTIN HEALTHY AND FIT NE ONE CAN DO IT!!!

http://www.youtube.com/watch?v=8SbXgQqbOoU

vt2200a

I think you should speak with a doctor but in my personal experience when I began running I had a severe pain in the knee. I went to a specialist in sports medicine and he said nothing was wrong. My muscles were merely weak and needed to adjust to the previously unknown concept of physical activity. He recommended RICE whenever it hurt.

Good Luck!

saffychan

Sorry if this has already been mentioned, but I thought I'd add my little bit of advice.

Do strength training. It's easy to build up your cardio fitness, but a lot of people start feeling the pain or end up hurting themselves because their muscles/joints aren't strong enough yet as these take longer to build up. I believe couch to 5k also has a 5 minute walking warm up, so I would suggest pausing after that to do a good 5 minute stretch. Also take the time to stretch and cool down properly after you finish as well.

Moriarty_697

I'm over 250 and have done two 5k's in the last 6 months. I'm doing one at the end of this month, one at the end of next month and I'm planning on doing a 5 and a 10 in September. That said, I've never had knee problems and I built myself up with LOTS of walking beforehand. Seriously. Lots. 3-5 times a week, 45 minutes to an hour. Fast. I also got back into cycling not long before I decided to join the running masses and I think that helped too.

I never did the C25k thing. Instead, I just started adding a minute running to my walking. 10&1 gradually became 5&1, 4&1 and so on. I was in a fitness program and had this method recommended to me. The running stayed at 1 because the important thing was to not slow the walking pace. It didn't make sense to get my HR flying during the run just to totally slack off during the walk. For a fat guy with short legs, I can walk pretty fast. By the time I got to 2&1, I knew I was ready and flipped it to 2 run / 1 walk, then 4, then 5. Now, I can go out and run for an hour without totally dying (though sometimes it feels like I'm close to it).

So running for overweight people is definitely possible, if done cautiously. If you're having problems with your knees, maybe ease off on the running for the bit and focus on fast walking or cycling. Take your time and have fun.

Rays_Wife

Okay a few things:

1. I've been working out regularly for over 6 months now including strength training since DAY 1. So I'm not new to exercise. I didn't just try to "jump" into running, I slowly worked myself up over time. I spent 1 month working with a trainer on strength training form. I am currently doing NROLFW on my off running days (Stage 1 right now)

2. I have been fitted for running shoes, been running in them for a few weeks now.

3. I stated in my original post that I do plan on talking to my doctor very soon.

4. I would also like to say that I am not running to lose weight. I am losing weight through my diet. I am running to improve my cardiovascular health and tone up my body! (yes i know people hate the word tone, but you know what I mean). Trying to gain strength and definition in my body!

Questions from above:

Running form. How do you run? - I believe I run with correct form from everything I have read. Landing mid-foot, slightly leaning forward, looking straight ahead, short foot stride (not over extending the leg or knee), arms relaxed ect

Core strength. Is your core strong (abs and back)? -Yes. I have been strength training including these areas for a few months now.

Hip strength and flexibility. Do you stretch your hips and the rest of your body out? - Yes I do dynamic stretching before any exercise, plus a 5 minute walking warmup then static stretching when I am done. My hips are fine.


Thanks so much for you feedback everybody I appreciate the diverse opinions

elliott82

My trainer told me I could do anything a skinny person could do (those are my words, not his...he didn't call me fat). Even wth arthritis and joint pain in my knees. He recommended glucosamine chondrotin with MSM for joint pain. Said it takes about a month for it to really work into your system, but it helps a ton. Wear proper shoes. And do some weight training as well to build up the muscles in your leg, specifially the ones surrounding your knee.

Moriarty_697

I've been reading Galloway lately and I like a lot of what he says, so much so that I've started putting walking breaks back into my runs. I stopped doing walking breaks for a while but now I'm back doing them and I feel a whole lot better at the end of the run. I'm still tired and my legs feel beat but there's still a little bit of life left in them and that's a good thing.

Don't do C25k. That's my advice.

Can you run being 100 lbs overweight? Sure you can. I just recommend you follow something like Jeff Galloway's Run/Walk program. Pick an interval to start, even if it is like 1 minute run, 1 minute walk, and repeat that for the distance you are trying to cover. C25k is a great program, but for us overweight folks it can push too fast, too quickly.

I'm still 100 lbs overweight, but have done 5k's, 10k's, and half marathons. Still doing run/walk intervals. Just take it easy and have fun. You will get fast once the weight keeps falling off, but for now the focus is to remain injury free.

You are allowed to repeat weeks though. And repeat them as often as you wish. There is no rule that you HAVE to finish the program in 9 weeks. I think I repeated 2 of the weeks. So it doesn't push too fast, too quickly.

I started off with C25k. I was able to complete the program in the 9 weeks without repeating weeks. That was at 265ish lbs. That being said, I'd still recommend the run/walk like Galloway for longterm success. That is my opinion. I think running is fantastic and a slow and easy approach is best if you want to make it an ongoing hobby. C25k is great for lighter weight people who are just out of shape though.

Rays_Wife

Also I just wanted to say that there are some very inspirational people in this thread!!

brjustice2000

Being heavy and running is not the smart move because for every extra pound you carry equates to roughly 8 pounds of extra force on the knees when you run. Lose weight differently that doesn't hurt your joints. You can walk in the pool or use an elliptical machine. Both of these methods will burn calories. Walking in water burns roughly twice as many calories as just walking in the neighborhood. You hurt your joints and can't exercise; you have defeated your whole purpose. I do not run! I have lost 8 3/4 inches of the waist. You also need to strength train to add muscle. 10 pounds of added muscle at rest will burn 3500 calories a week, which is equal to one pound of fat.

wodforbacon

I say hell yay!

I've never been overweight, but my wife has and has lost over 200 lbs and did it through running (and other stuff). I would assume that running is more uncomfortable when you are very overweight (she said it was), but so is walking up stairs probably.

Just take into consideration the possibility of being a little more prone to certain types of injuries than other people and make sure you take the training in a slow methodical manner of progression. Do not add more miles too soon.

mfpcopine

I would say stop running and have a doctor look at the mechanics of your knee. You probably should do something else until you've lost more weight. A serious knee injury can take months or years to heal.

Rays_Wife

I'm sorry, someone asked me what I run on. I've been doing about 70% roads and 30% treadmill. I have found the treadmill to definitely be easier but I prefer to run outside.

NoxDineen

I have a friend who started running at around 350 lbs, he's down to 220ish now and he's in better cardio shape than me (I did just come off 2 months of seriously busted knees though).

I've blown out 1 knee starting too enthusiastically (sedentary to running every day to physio) and then ate pavement in a cycling crash and landed on my other knee right as my first injured knee was ready to rock. Needless to say, I'm very careful about joints now.

DO:
- get good shoes
- start slow and don't increase pace or distance by more than 10% a week
- listen to your joints, if you have knee pain be proactive - see a doctor and do an initial consult with a physiotherapist (the physio can do an assessment and give you preventative exercises)
- believe that it gets easier (and eventually feels fantastic)
- track your runs with a GPS phone app (maybe its just me but charts and graphs are fun)
- find a buddy (my buddy is a friend 3000 km away, we share runs via RunKeepr)
- stretch
- run at a slow and steady pace

DON'T:
- start too fast
- try robe a hero and run through joint pain

Good luck.

Suz_w8loss

I am overweight & I guess it would depend on how you feel afterwards. I started C25K at 258lbs and I am 5'6. I had some minor "road bumps" (sore muscles & some shin pain) but I kept at it slowly building up. I did the R.I.C.E method (rest,ice, compression & elevation) in the beginning when I had problems.

First thing is I strongly suggest getting fitted for proper shoes at a reputable running store. Listen to your body & slow down or stop if you are in pain. Running thru the pain is a pathway to bigger problems.

I have lost 36 lbs since I started & I am currently running 3-5 miles every other day. I started training last week for my first half marathon in October.

You can do it !!!!

LeeLee7333

I have just begun considering preparing for a walk/run half marathon. I'm about 100 lbs overweight & trying to figure out my best strategies. Reading these posts is so inspirational to me. Thank you!!

olivia_june

I am 5'9" and 241 lbs....I have been having joint issues with walking!

mattiehamby

Not if it hurts! SWIM SWIM SWIM.