First time Jogger at 270 lbs

LaurieLynnMiller

I don't think of myself as a "jogger" really. But, I do jog on the treadmill (albeit slowly).
I started at 278 lbs, doing exactly what you are doing. I would jog till I thought I was going to die, then walk until I regained my breath and jog again. I pushed myself every day to do more jogging than walking. That's what you have to do to build up your endurance. I'm at 205 now and I can jog for 40+ minutes without feeling like I'm going to die ; )
Keep it up! You'll get to the point where you don't have to stop to walk.

LaurieLynnMiller

That is awesome and very inspiring! Thanks for sharing! ; ) I started my weight loss journey with 140+ lbs to louse. I'm halfway to my goal now! Great to hear your story!

FelicityEliza36

I don't think of myself as a "jogger" really. But, I do jog on the treadmill (albeit slowly).
I started at 278 lbs, doing exactly what you are doing. I would jog till I thought I was going to die, then walk until I regained my breath and jog again. I pushed myself every day to do more jogging than walking. That's what you have to do to build up your endurance. I'm at 205 now and I can jog for 40+ minutes without feeling like I'm going to die ; )
Keep it up! You'll get to the point where you don't have to stop to walk.

Woohoo! Thank you. I am going to keep on going... and congrats on your weightloss thats awesome to be so lose to your goal.

tortiz80

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

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

angelalf1979

Couch 25k!!! It builds your endurance and its a great program to get you 5k ready in as little as 2 months. I'm on week 2.


And if you have a smartphone, you can get a C25k app that will tell you when to walk then run then walk then run then... you get it.

billsica

Couch 2 5k!!!!!!! Don't worry about going too fast. Go at your pace.
don't bother with stretching. just do the warm up.

Make sure you drink enough.

Get rest days.

Runners get to have chocolate milk after your run!!! its like the best thing for you. I like silk dark chocolate almond milk.

sign up for a 5k now (something like at least 10 weeks away)

Eventually you are going to want a pair of good shoes. Go to a running store. Go to a running store! Your going to spend about $100 on them.

gertudejekyl

I started the C25k at your exact weight. This week I am on the final week - week 9. I had to repeat each week twice - otherwise would have been too hard. I jogged along the ocean for 30 minutes yesterday ! I shock my own self ! I am only going about
16 minute mile speed so after this week will just continue 3 times a week till I get up to 10 minute mile (if possible.)

I have not hurt anything. It got pretty hard in the last few weeks, but not too hard. I usually do it in the cool of the evening, but sometimes in the warm day. I've been losing 1 pd a week since Feb.

fire_fae_unwritten

When your looking for shoes, look for cross trainers and not specifically running shoes. I know it sounds weird however I find that they cramp your feet and will begin to give you more issues than necessary. I've got Reebok zig zagz. They are super comfy.

A little bit of a side note, make sure you eat something before you run. nothing heavy but maybe a banana or half a power/protein bar. If you run on an empty stomach it will give you cramps, make you dizzy, and your body will start to eat your muscles (which you need to burn fat). You should have something small and preferably with protein before and after you work out. Your body will be looking for energy to replace what you have used and if you do not eat your body will start to eat your muscles for the glucose.

And as others have said switch between walking and running you will notice that your running span will last longer.

Much luck with everything and don't ever be discouraged.

lbcbeachbum77

I did not take the time to read all the replies, so if I repeat an earlier sentiment please forgive me.

I like you have ALWAYS wanted to be a jogger. I, at the weight of 266 signed up for a 5K and started the couch to 5K program. It was too much. I like you felt the drive to go go go and pushed my body too hard. I ended up with TERRIBLE shin splints, pain in my knees and was literally out of commission for months to recover. Shin splints especially are an injury you do not want.

Please, listen to your body, and never when exercising should you feel true pain. Perfectly ok to feel a good burn, out of breath, aches and soreness, but if you feel pain, please, stop. The worst thing you can do is start out gun ho and over strain your body.

Many interval programs are available, but if you follow these to the letter and do not listen to your body, it could be a disaster. What these training programs lack is the ability to account for prior activity level, age, weight, etc... Just imagine a 120 lb 18 year old vs a 250 lb 40 year old doing the same training... makes sense to expect that perhaps the older, heavier person may have different needs.

As for me... I am now consistently jogging and gradually increasing my distance. What I did different this time around was start out purely walking for a couple of months... flat, hills, you name it. I went often and gradually increased the difficulty of hills, my pace, and also increased the distance. Not only did I lose weight, but I conditioned and strengthened the muscles, ligaments, tendons and joints in preparation for jogging. When I finally started jogging, if ANYTHING was painful I would switch and walk, at first, it was just a few steps, gradually it got to be more and more. Now, it is my cardiac endurance that I am mostly working on and when I go... I have NO pain. Lots of good burn, but not pain.

I think most of us love to just jump in to things, but my experience with jogging proved to me at least, that just like with losing weight, getting to the goal is a process that takes time.

Also, another important thing... go to a local athletic store, usually a smaller non-big box type and have your gait/step analyzed. It is a free service at most places, many people pronate, or supinate which can contribute to injury. Make sure that you get a really good pair of running shoes that are made for your specific type of stride. It will cost some $$ up front but will pay off big in the long run.

Lastly, if possible, start out on a track, dirt, or other type of "soft" surface. Put some miles in off the treadmill and if possible avoid concrete/pavement when just beginning as it is much harder on your joints.

Hope this helps and good luck

~m

bacamacho

Yay for you!!! You are on the right track and you will get stronger and better if you keep it up. Don't go buck wild and try to increase miles right away. Keep doing what your doing for a good three weeks, then at on about another 1/2 a mile or 5 minutes, whatever you like. Give your legs time to strengthen up to reduce the possibility of too much too soon problems like shin splints!

As far as stretching goes, you can stretch before, just do a light jog before to warm the muscles and do them right. Youtube stretching for running. I have stretched before and after for long, long time and it is the reason that I have not had issues with pulls and tears, and I still have flexibility and agility at 40. The stretching was guided though by knowledgeable coaches and trainers, so I learned to do it safely. You don't HAVE to do it before. I know people who don't and have been fine.

If you can, hit up a sport shop that will giving you a fitting for your running shoes. If you don't have one of those stores, I don't here, when you put the shoes on the in store, jog up and down the shopping aisle to get a feel.

You're off to a great start just by getting going. Keep it up! It's wonderful for your overall health.

krisann27

I started running at 276 pounds ... I am currently 233 pounds and I have run 13 half marathons, several 5Ks and I am training for my first marathon right now. I have lots of advice since I have been there ... and done that ... and still doing that

1. Do not call yourself a jogger -- you are a runner. None of us jog, we walk or we run! If you run 1 step you are a runner and start thinking of yourself as such

2. Dont run 2 days in a row. One reality is that we are a bit heavier and thus put more pressure on our bodies. Running every other day helps with that.

3. Strart cross training now -- elliptical, weight training, and yoga are some of my favorites. All of this will make you a better runner!

4. Look up Jeffgalloway.com. He is a Olympian who pioneered the run/walk/run idea and he is amazing.

5. Sign up for your first race -- it will keep you motivated through the summer.

6. Get at least one "real runners" outfit. They make alot of the Nike clothes in plus sizes and then you can feel and look like everyone else!

I hope this helps.. Friend me if you would like! Oh and for more advice or stories, check out my blog on here. I have chronicalled my up and down journey with running!

These are AWESOME tips. And I heartily agree about the shoes . . . go to a good running store where they can look at your gait, etc. and steer you in the right direction. Ask a lot of questions. It might be pricey, but then if you know what you're looking for, you can go to a less pricey store for the next pair (probably in a couple of months) and know what to buy.

julysbaby

So....... I've always "wanted" to be a jogger. When I see them on the sidewalks, I almost envy them. I think it is great for your body, your healthy, your mind - I have just always been "too big"

Recently I have turned my sick addiction of reality tv into watching The Biggest Loser, Extreme Weightloss, and other shows that can motivate me. After watching 300-400 lbs men and women jog/run on the treadmill I thought maybe I could do it.

Monday was my first jog. I woke up early in the morning and just did it. I walked, jogged, walked, jogged, walked for a mile.

Then again this morning I did the same thing.

But I found my mind saying, "go go go - keep going" and my body saying, "stop ouch it hurts" My feet were cramping, my thighs were tight, and my shins were aching. But I was listening to Pandora and the song FIGHTER by Gym Class Heroes came on, and I was able to push myself a little farther.

Does anyone have any advice for me? Or is anyone else in the same situation? A heavy weight trying to run!!!!

This^^^^^