First time Jogger at 270 lbs

nitronate

I started running when I was in the 260 range. I thought I was going to die after 5 mins of jogging at about 4mph. I loosely followed the Couch to 5K program but at times it was a little aggressive for me in terms of advancement.

Start slow, incorporate walks in between jogs, keep yourself well hydrated and have some fun. It took me two and a half years to build up to three miles and I finally ran my first 5k in April of this year. Now, here's the amazing part. It's now the beginning of July and I have doubled my mileage to be able to run 6 miles at a time. 2.5 years to get to three and 3 months to double it. You'll be surprised by your gains.

I love to run. It's become addictive for me. You may find you're the same way.

Good luck.

BrianSharpe

The first steps are the hardest and you've already taken them.

I'm going to disagree (or at least expand on) a couple of earlier posts suggestion you stretch before running. If they had added the word dynamic in front of stretching I'd agree but you don't want to be doing static stretches before a run, you want to warm up. This warm up can be a few minutes of walking to get the muscles warmed up a bit and some dynamic stretching.

Here's a link to a routine (the one I've adopted) on runnersworld.com

http://www.runnersworld.com/article/0,7120,s6-241-287--13442-0,00.html

Static stretches are for after your run (quads, hamstrings, calves, soleus).

As the others have suggested start slow and build gradually. Most running injuries are a result of too much, too soon, too fast.

Listen to your body (you may have to tell it to shut up occasionally ) - muscle aches and soreness are not unusual, acute pain is.

Have fun!

cls_333

You are doing it, I think you have all you need, the desire & the right mind set. Never let anyone (including yourself) tell you that you can't be a jogger. The feeling of accomplishment is so worth the little discomfort while out there, and that will get less & less every day. Congrats to you!!!!!!!!!

drummer_lady

I'm wanting to get into running as well. I used to run about 5k pretty regularly a few years ago, but im much larger and in much worse shape than I was back then. I'm just under 300 pounds and I was wondering if it is even possible for me to run at this weight - would it be too hard on my joints and muscles? I decided to start the couch 2 5k program, but when I did the first day I found I was feeling a burning sensation in my shins after about 30 seconds or so of running. It goes away as soon as I stop, but it is really painful and uncomfortable. Does anyone know what causes this? Do I just need new shoes (mine are a couple years old)? Or is it because there is too much weight/stress being put on my legs?


Congrats to you though on your dedication and following through with your dream! Good luck with your running!

lesle1

Walk - run- walk. You're doing great! With the running go sloooooow at first. When I started running my kids would tease me about how slow I was. They would walk while I "ran". Eventually they couldn't keep up with me. : ) They refuse to run with me now. : (
Add distance before speed. Don't hurt yourself by pushing too fast. I was over 265 when I first started walking/jogging. Get fitted for good shoes at a running store. Enjoy yourself! Running is sooooooooooo worth it! : )

Im_NotPerfect

I haven't read the other responses, so maybe these have already been said, but definately go and get fitted for good running shoes. They will save your joints and muscles!

If you haven't already, check out the c25k program. It's an AWESOME program for beginning runners.

Listen to your body. If you hurt, don't push it too hard. At the same time, don't be afraid to push yourself further if you think you can make it.

joconnor09

You seem to be on the right track. You could try Couch to 5K to help you out. You can get it on you iPod/Phone/Pad and it will tell you when to run and when to walk. I started using it (unfortunately never finished ): ) and thought it was a good program. It pushed me without making me go past my limit. It works you up to a 5K over about 8 weeks, but you can take as long as you need. Good luck!

runs4zen

You know what? You aren't "trying to run" you ARE running...and the distance isn't what makes you a runner. It's your will and desire to do it...along with that "envy" you are talking about...that makes you a runner. Keep at it. You'll be running farther and farther each time you go out. Keep telling yourself "go, go, go" and you will, will, will!

I'm proud of you!!!

veggiewoman

I'm doing the same, at 244 lbs. It is not easy but worth it. Please keep posting. You are an inspiration.

hennaed

bump

HelenDootson

I try to run once or twice a week, I can run for 1 - 2 minutes before having to walk I can repeat about 4 or 5 times before I have to stop - I am not improving yet but I am not giving up!!
120weeks I have now printed your passed on advice and will give it a go - I have always run on the treadmill I will try the great outdoors
Sorry back on point - I am 273lbs - If I can, you can - Go for it and good luck

MollDoll81

Any one suggest SPECIFICALLY a good pair of shoes? I had on some Nike's but they aren't specifically for running ( I dont think ) I mostly just used them at the gym before.

As a big girl, I tried on a number of Asics styles, and found that I really like the cushioning/ gel soles for me as I (attempt to) run. I liked them so much I bought a second pair of Asics cross-trainers for my workout DVDs.

Best advice though, is to get fitted at a running store (Admission- I was far too embarrassed, so I just went with the shoes that felt the best to me)

islandjumper

Congrats on taking your first steps :-D. Keep at it and you'll be there before you know it!
I started around 220lbs about 6 months ago...I've been through C25k, but I had to work up to it (I couldn't run a minute when I first started). Now I'm running 5ks 2-3X a week and my next goal is a 10k....If I can do it anyone can!

Keep up the good work!

paulwgun

I'm wanting to get into running as well. I used to run about 5k pretty regularly a few years ago, but im much larger and in much worse shape than I was back then. I'm just under 300 pounds and I was wondering if it is even possible for me to run at this weight - would it be too hard on my joints and muscles? I decided to start the couch 2 5k program, but when I did the first day I found I was feeling a burning sensation in my shins after about 30 seconds or so of running. It goes away as soon as I stop, but it is really painful and uncomfortable. Does anyone know what causes this? Do I just need new shoes (mine are a couple years old)? Or is it because there is too much weight/stress being put on my legs?


Congrats to you though on your dedication and following through with your dream! Good luck with your running!

Commonly referred to as shin splints, its your shin muscles telling you that your not suppose to do this as they haven't done this in a long time

also a possibility you over or under pronate and need to go to a specialist running store where they will video and Analise your run an a treadmill and fit you with support shoes

Once I did the analysis and purchased my running shoes my pain stopped

Go for it and happy running :drinker:

FelicityEliza36

Thank you SO much!

"Jogger" does sound kind of silly - I guess I am a "runner" and I will continue to do this every other day for now.

My old pharmacist is a runner. She is amazing. She lives and breaths it. And I am about to facebook her to tell her that as soon as I feel ready, I promise her I will do a 5k with her. Some how, some way. Eventually.......

and thank you all again, for all your kind words. Add me if youd like there's just too many of you for me to add lol

Craighbruce

When it comes to motivation....cheat yourself....well, kind of...

I found that my running/jogging was way more enjoyable and I did more when I ran outdoors - and a clear factor in that is that you are 'forced' to cover a certain distance in order to get back to your start point. To begin with I would run to a local park and do laps there, increasing the distance over time, and then run home - it's about 1km between my house and the park. But then I started running along the riverbank which is far more interesting in terms of variety of scenery, but also has the challenge that once I start my run along the river I need to go at least as far as the next bridge if I am going to be able to cross it and get home. I now have a 10k route which crosses back at one bridge and a 15k route which takes the next bridge.

You may be surprised how quickly your cardiovascular system adapts to regular running - I came back to it in January after a gap of bingeing and found I was struggling to keep jogging for 5k and it was taking me around 45mins....I'm now doing 10k in close to 45mins.

I recently started doing Bikram yoga and would recommend it as a great way to keep your muscles supple and the aches away. My experience at the local studio has been that you are equally welcomed regardless of fitness level or size...everyone gets out of it what they put in and no-one is judging.

Good luck!

historygirldd

see if your local athletic shoe store will "fit" you for the proper shoes. Our local Fleet Feet does that for free and they do not put you in the most expensive shoe. Also, use Couch to 5K's running plan. It is a run/walk plan that you can build up to actually running and you can do each week as many times as you want. When doing the walking interval do some walking with high knees and toes pointed downward to stretch those shins. Shin splints come from a very tight muslcle there and I think many people neglect to stretch that. Take it slow and do what you can each time. I would also stretch after a warm-up before your run/walk intervals and at the end of your workout. Sorry this is so long, I recently resigned from coaching high school track (haha, I now have a high school child of my own that will be running/throwing at a different high school) and this is what has helped some of my newbies and has helped me.

leenna50

I kept this document that another MFPer posted. I take no credit for it but I wanted to keep it on hand for myself!

********
PROGRAMME

Week 1: ONLY WALK

Week 2: Walk 4 minutes, jog/run 1 minute (W4;R1). In that order. Repeat for total duration of exercise. Stay with this pattern for at least 2 weeks, or as many weeks until is starts feeling easiER (not easy).

Next stage (maybe week 4, maybe later): walk 3 minutes, run 2 (W3;R2). This is the hardest jump to make, as you're effectively doubling your running time. Don't lose heart at this point. As above, do this stage for at least 2 weeks, but more than likely, more than 2 weeks.

Next stage: W2, R3 - now you're running more than walking, but by this point your body has been conditioned for running and your fitness will be much improved, so while daunting on paper, it's probably easier than W3, R2. As above, stay in this pattern for at least 2 weeks, probably more, until it feels noticeably easiER (not easy).

Penultimate stage: W1, R4 - you should be quite fit by this stage, at least relative to where you started. You need to do this, as with all stages, for at least 2 weeks, but likely much longer. You'll know you're ready to move on to just running when the 1 minute of walking is actually beginning to annoy you, and it feels more like a break in your rhythm than a relief. This will come at a different time for every person. It's a leap of faith, and only you'll know when it's time to ditch the walking entirely.

TIPS
- moving onto the next stage is not only about your fitness, but your body conditioning. While your lungs and heart may be ready to move on, your joints and muscles may not be, and moving on too soon increases your risk of injury;

- to help your joints and shins in the early stages (shin splints are almost guaranteed in the early stages), fill some polystyrene cups with water and freeze them. Once frozen, peel away the polystyrene and ice your joints, shins and muscles with them every day after your workout.

- breathe through your mouth and nose when running

- to minimise lower back problems, keep your core engaged while running / walking

- keep your shoulders down and your hands loose. Keep your head down looking in front of you about 10 - 15 metres
- vary your running route

- get out on the roads - a treadmill is great cardio, but it is not actually running. If you view someone on the treadmill in slow motion, the action is closer to jumping (i.e. jumping to keep from falling off) than true running.

- until you can comfortably run for an hour (comfortably means the ability to talk to someone while doing it), SPEED AND DISTANCE ARE IRRELEVANT. Do not worry about running faster or further. Focus on the time. If your run is a mere shuffle or slow jog, it doesn't matter, as long as you're able to do it for an hour. There is plenty of time later for worrying about speed.

- incorporate cross training to work other muscle groups (e.g. swimming) or strength training. Squats and lunges will do your hamstrings and quads a world of good and minimise the incidence of injury.

Good luck
********
Thank you so much for this brilliant advice . Printed and in my gym bag

bentwillow

Definitely look up the Couch to 5K program! Also, be sure you have properly fitting running shoes to protect your joints. You can do it!!

lesle1

Any one suggest SPECIFICALLY a good pair of shoes? I had on some Nike's but they aren't specifically for running ( I dont think ) I mostly just used them at the gym before.

As a big girl, I tried on a number of Asics styles, and found that I really like the cushioning/ gel soles for me as I (attempt to) run. I liked them so much I bought a second pair of Asics cross-trainers for my workout DVDs.

Best advice though, is to get fitted at a running store (Admission- I was far too embarrassed, so I just went with the shoes that felt the best to me)

I don't like Nike. I've got a pair I threw in the corner last summer. They're still sitting there. Getting fitted at a running store is best. They told me I needed a neutral shoe. I love my Asics Gel Nimbus 13s. I don't like the 14s. Go figure. Anyway, according to the running stores around here Asics and Brooks are the most popular.

jcstanton

1. As others have said, GET THE RIGHT PAIR OF SHOES! You will find that having a proper pair of running shoes will reduce the stress on your feet, knees, and back. I first started running when I weighed just a few pounds less than you do now, and I had to stop for a while due to knee pain because I didn't have good shoes. Not all running shoes are created equal.

2. Drink plenty of water (12-16oz or so) and eat something calorie dense about 30-45 minutes before you start your session. You might even try mixing a little bit of Gatorade with your water to make sure you're getting enough electrolytes. For the most part I try to stay away from processed stuff, but the one thing I've started doing recently is eating a PowerBar Caramel Peanut Infusion Triple Threat Long Lasting Energy Bar (Whew! That's a mouthful!) right before my walk/run on Tuesdays, Thursdays, and Saturdays. So far, it's the only thing I've found that actually keeps me from running out of gas half way through the session. Here's a link: http://shop.powerbar.com/PowerBar-Triple-Threat-Energy-Bars/c/PowerBar@Bars@TripleThreat

3. Mix in some strength training on your off days from running. Strengthening your legs and core will help you keep proper form when running, which will also reduce stress on your joints and back.

4. Stretch, stretch, stretch! About five minutes of mild stretching before, and ten to fifteen minutes of deep stretching after will do wonders for your muscles and it helps reduce the risk of injury.

5. Proper clothing. I like to wear fitness attire that is made with moisture wicking materials. It pulls moisture away from your body and helps prevent chaffing. Also, I love wearing a good pair of compression pants/shorts/capris. Something about the pressure helps my muscles feel less fatigued. Like another poster said, a good sports bra is also important.

That's all I can think of for now. Hope this helps.

FitBunnyEm

Walk-run is a great way to ease your way into running - just add a little more every week. I agree with the suggestion of getting a good sports bra and a good pair of running shoes. Just keep doing what you're doing!

this ^^^ - a big well done for starting, i looooove it

xcs0306

Music really gets me motivated to push myself and I have found that Linkin Park's Hybrid Theory are my pumped up jog songs, there are also slower melodies in the songs too. I use my WORKOUT AS AN EXCUSE (never thought I'd say that) to listen to this album.

Now I have made a playlist which I change up every few weeks with:

"Tik Tok" or "Blow" by Kesha or "Sexy and I Know IT" by LMFAO as the warm-up song,

Linkin Park as the "filling" songs from Hybrid Theory always with a live version of "One Step Closer" (Revolution Tour) as my give it all you got song!

Flaws and All by Beyonce as my cool down.

I hope this helps, I know I enjoy my workout time so much thanks to my music! Good luck and congrats!

rrrbecca11

1. Couch to 5k. Find the program here: http://www.coolrunning.com/engine/2/2_3/181.shtml

2. Best shoes in my opinion are the Brooks Ghost series. The newest edition is the Ghost 4, but I like the 3s best. I have both. But I would advise going to Fleet Feet or any good running specialty store and let them fit you.

Best of luck! I run, and I love it a little more every day. Even the bad days. :flowerforyou:

jhardenbergh

When I started out I was heavier than you and what I did instead of any program like c25k, I set myself landmarks. You can use telephone poles, streets, etc... I guess similar to what you are doing now. Get yourself a good pair of runnng shoes. For me it was Brooks Beast. I have wide flat feet. They have a good amount of support. Get fitted though, this could help when it comes to the pain. Before I knew it I was doing two miles, then four miles, and yesterday I just finihed my first 10k, Keep going though, the pain will subside.

aimeekoren

As far as shoes go...try them on. Seriously go to a shoe store and try on every pair of running shoes they have. Everyone told me to get Nikes but when I tried them on they hurt my feet. Everyone is different so what works great for most might not feel good for you.

katicasi82

I started a year ago, gave up and am starting again now! As well as shoes, if you have flat feet get sports insoles to help with the aching shins (they stop your feet from rolling in) and walk 6 meters on your heels before you start, this stretches your shin muscles and reduces the shin splints further Best of luck with it! I'm on week 4 of the C52k right now it feels so good to see progress!:bigsmile:

Katie

alli_baba

A running coach friend of mine told me that one of the biggest mistakes newbies (like me) make is to train too hard too fast.

So true. Along those lines, I would also add that newbie runners should be careful with frequency. I would not advise running more than 3-4 days (max) a week when starting out. I've been running for over 20 years and I still stick to the 3-4 day schedule as I found it is key in helping me avoid injuries.

Also, ice (or my favorite -- a bag of frozen peas) can be a runner's best friend. Apply to any sore spots after running and you'll be amazed at how quickly it helps in recovery.

Congratulations on starting running! I am firmly convinced that nobody is too big to start -- just take it nice and slow.

jcstanton

Any one suggest SPECIFICALLY a good pair of shoes? I had on some Nike's but they aren't specifically for running ( I dont think ) I mostly just used them at the gym before.

As a big girl, I tried on a number of Asics styles, and found that I really like the cushioning/ gel soles for me as I (attempt to) run. I liked them so much I bought a second pair of Asics cross-trainers for my workout DVDs.

Best advice though, is to get fitted at a running store (Admission- I was far too embarrassed, so I just went with the shoes that felt the best to me)

I don't like Nike. I've got a pair I threw in the corner last summer. They're still sitting there. Getting fitted at a running store is best. They told me I needed a neutral shoe. I love my Asics Gel Nimbus 13s. I don't like the 14s. Go figure. Anyway, according to the running stores around here Asics and Brooks are the most popular.

^^This! I was contemplating buying a pair of Nike Free Runs, as they are designed with lots of flexibility in the sole (I was hoping this would help reduce muscle fatigue in my feet). I went to Fleet Feet, and after measuring for size and analyzing my stride, they recommended a pair of Asics GT-2170's. I would have made a HUGE mistake buying the Nike's because they were not right for my feet. It would have been a waste of money. The Asics have all but eliminated my foot, knee, and lower back pain. I highly recommend getting fitted by someone who knows what they're doing before you invest money in a running shoe.

jknoell

I'm going to repeat a lot of what was already said - but mostly b/c I want to say CONGRATS to you for taking the first steps!! I started out at 245 (now 223). Here are some things I did to start out:

-Definitely take it slow - no reason to rush it. Your body deserves to ease into the new activity. Listen to your body (this might sound crazy right now, but you will know what I mean - running is the one thing that I know my body on - I know when the pain is bad or when I'm just tired or when I should stop and when I should keep going - I've even learned a lot about my stride!)

-Research. There are so many articles about running - can't hurt to stay informed. Running magazine has amazing articles that go into specifics - some stuff you might find extremely helpful, som stuff you might not be ready for, but stuff you might find interesting.

-Wear two bras, if needed. I do. I have a couple good bras, but some of my "other" bras I double up on.

-Find out what works for you. I saw some people say to stay off concrete, but I find it much easier to run on concrete than anything else

-Go to a store where they will fit you with correct running shoes. It will cost money, but it will also save your legs/shins/feet/ankles. TOTALLY WORTH THE INVESTMENT! I love New Balance - I swear by them. But shop around.

-Don't forget about strength training! Doing regular leg exercises inbetween your running days will make your legs stronger and more prepared for running.

-Keep at it! SIgn up for races! Do it because you ARE worth it and you ARE a runner!!

-Friend me if you would like! I LOVE running! Right now, its my favorite! :happy: