jogging when overweight/obese?

Aventuria

Hi guys!

I am 5'8 (173cm) and weigh 210lb (95kg) and I exercise 4 times a week.
Additionally to that I started couch to 5k today and I love it! :happy: Though I have that urban legend in my mind that says, when you are heavily overweight you shouldn't go jogging to give your joints a break. :ohwell:

Is that true or is it just the famous urban legend? :noway:

I feel really good with jogging/walking and my joints feel good, too.
I reckon it's different for everybody and you can't generalize but I'd like to hear/see your opinions! :flowerforyou:

Have a great day guys!

NikkiSmo

I'm 5'3" and I started the C25K when I was 210lbs. I LOVED it and hated it but 3 months later, I'm now 45lbs lighter and run 4 miles every other day! I'm not saying at times different parts of my boday didn't hurt becasue they DID but I pushed through and it got better. If you feel like you need to take 2 days of rest instead of 1 then take it.

Aventuria

I thought the same. Thanks for your opinion!

omma_to_3

Take it slow, stick to 3 days a week, and cross train on off days! I still ended up injured though - currently have some hip pain after my runs. But not so bad that I quit running, just enough that I don't run 3 days a week anymore, and not for as long as I used to. I also switched to the Galloway method from continuous running, and that was MUCH better on my hip the other night. So much so, that I'm running again tonight, after only 1 day off, and I have a race on Saturday.

PitBullMom_Liz

I started C25K at about 230 and I'm down to about 219 right now. As long as you have good form (mid-foot strike under your body, short, quick steps) you'll be injury free. Most importantly though, don't do too much too soon.

wolfgate

Make sure you have shoes that are right for you - which is best found by going to a running specialty shop. They (unlike a general shoe store or big box sports store) can look at your gait in different shoes and help you find what will reduce stress on your particular body.

After that, have fun running. No reason you shouldn't do it. Long term joint stress is certainly reduced by lowering body weight, but if you're here, I doubt you plan to run long term at what you weigh now! :-)

ebony__

I'm the same height as you and started with similar measurements.
I think if you were a fair bit bigger there'd be some more truth to the notion. But for you.. Go for it!

hikingmonk

I made it 4 weeks into C25K last year and then my knees gave out (5'11" @ 230lbs). However, lots of other people seem to have no problems whatsoever. Take it slow, focus on recovery (rest & nutrition) and hopefully you'll be fine.

I started C25K again recently and my knees are doing much better (even though I started at the same weight as last year). Just really focusing on nutrition and recovery (post workout shake, supplements, lots of sleep). Also, I went to a running store this year and got properly fitted for a new pair of shoes. I think that is helping some for sure.

Good luck!

Mich4871

I'm 5'1" and ran my first 5K at 180lbs!! Just take it slow and at your own pace! Have FUN!

Aventuria

Thanks guys, that's what I thought! :happy: I'll keep doing the C25k then.
The tip with the shoes is a good one though, mine are so old, I should get new ones... :grumble:

hikingmonk

Also don't be afraid to repeat a week. I repeated the first two weeks this time around (even though I didn't really think I needed to). I really want a strong base before getting to weeks 4+.

brooke_young08

After that, have fun running. No reason you shouldn't do it. Long term joint stress is certainly reduced by lowering body weight, but if you're here, I doubt you plan to run long term at what you weigh now! :-)

This ^^ Anyone can run (ok, sometimes with modifications) - our bodies were made to MOVE!!

nikinyx6

I made it 4 weeks into C25K last year and then my knees gave out (5'11" @ 230lbs). However, lots of other people seem to have no problems whatsoever. Take it slow, focus on recovery (rest & nutrition) and hopefully you'll be fine.

I made it 5 weeks before my knees gave out, and I only weighed 130...Weight is not always the issue with joint pain, nor running shoes, as I had a gait analysis done and was told my form was spot on.....Kinda sucks, I really enjoyed running while it lasted

Sox90716

I'm 5'10", 218 and have been running since 1984. My joints are fine. Good luck!

iron_jj

I started running first when i was 190lbs. Get good running shoes and take it easy, listen to your body, start out slowly and do as much as you can. Have fun :flowerforyou:

schicksa

Start slow (2-3 times a week) and you should be okay. Following a beginner trainer program should help you with this. Also, pairing with alternate cardio exercises that are low-impact (swimming, elliptical, spinning, rowing machine) should help build up your cardio endurance too, which will then allow you to step it up in the running department!

kikokateyy

After that, have fun running. No reason you shouldn't do it. Long term joint stress is certainly reduced by lowering body weight, but if you're here, I doubt you plan to run long term at what you weigh now! :-)

This ^^ Anyone can run (ok, sometimes with modifications) - our bodies were made to MOVE!!

Yup!!

5' 4.5" weighed 220 and did a 5k....

tikafly

I think it's a bit more challenging, but not out of reach by any means. I've been doing C25K also (at 255lbs). Ice packs and ibprofen are my best friends. I recently saw a post around here where a woman ran her first 5K at 300lbs - talk about inspiring!

Listening to your body and instinct is most important. I have annoying things pop up now and then. For instance, my knee bothered me last week, so I did not do my C25K for a week. This did not setback my progress in the program at all. I still walked a little, and I went swimming during that time as well. My knee is now perfectly healed. Had I pushed it, I could have been out longer.

Best of luck to you!

txdahl

Bump for later

juliedozier

I started doing intervals of walking / running the first of April. Some days it hurt like a ***** ... but I look and feel so much better. I've lost lots of inches in my hips and I feel fantastic. I still can't run an entire 5K ... I am working on my endurance. But I am registered for two 5K's this Saturday and I am stoked! Just do what you can do and then do it again! You'll be great!

mike_littlerock

I personally love the quote "you don't run to get in shape, you get in shape to run". it feels good to run but it DOES give your body a pounding and I would argue that its not the most effective way to drop the body weight. I personally know a few people who are up to running half and full marathons who are still very much obese. I'm not trying to tick anyone off, but just saying that it does pound your body, and that its not as effective in burning fat as high intensity interval training. That being said, if running is what you enjoy and what gets your butt off the couch then that is FANTASTIC and I will come to your race and cheer you on. One program does not work for everyone, we just need to find what works for us. In my opinion its simple.. if it hurts, don't do it but if you enjoy it and it gets you active.. do LOTS of it.
NOTE: by hurt, i am talking about joint pain/acute pain.. NOT about a burn in the muscle from working out. The old bodybuilding saying was "no pain, no gain" but that quote has been abused over the years (by runners) who feel you can run through joint/tendon pain.. the saying refers to the burning in the muscle from lactic acid buildup and that to get bigger you had to embrace that muscular burn. you push through that burn and cause the muscle to get bigger.. you try to push through joint pain or tendon pain and you will get more injured.

lynda155

I began my c25k at 226 lbs, I am down to 212 and on week 4. Proper rest, nutrition and shoes!!! and it is ok to repeat a week! I do the 30 day shred on my off days ... GO GO GO :happy: :happy: :happy:

danewortley

Make sure you have shoes that are right for you - which is best found by going to a running specialty shop. They (unlike a general shoe store or big box sports store) can look at your gait in different shoes and help you find what will reduce stress on your particular body.

After that, have fun running. No reason you shouldn't do it. Long term joint stress is certainly reduced by lowering body weight, but if you're here, I doubt you plan to run long term at what you weigh now! :-)

I could not agree more about getting the right shoe! I tryed fitting myself for shoes since im a cheapskate and would order shoes off the internet. It went poorly! I ended up with shin splints and and ingrown toenail just because of the wrong type shoe for my feet. I'm still battling shin splints but once i got fitted for my over-pronating gate with wide feet its muuuuch better than it was. Please make sure you dont forget this step

sexikc

I think learning to run IS high intensity interval traing....if you are walking...then running and walking then running again. That is exactly what interval training is. It is def a great way to lose weight and it helps you to get in shape pretty quickly. I dont know why I am not running now( I hope to start back soon) But when I was running a couple years ago....I lost 60 lbs that year. My body was transforming and I was losing weight...I didnt have any problems with joints or injuries and I was obese then too. You dont have to get in shape to run. You can run and you will get in shape.