Magic Number for Running?

wizbeth1218

The short version: how do I know when I am ready to start jogging/running?

Back story: I started MFP at 315 pounds. I hate walking. Hate it. It is scratch-my-eyes-out boring to me. I have been doing 30DS and have had great results. I really want workouts that are challenging because I dig the visible results.

But even with 40 pounds gone, I don't feel like my joints (esp knees) can handle the impact of jogging. Plus I have this whole ginormous bust thing going on and I'm pretty sure jogging will blacken my eyes at this point.

So, is there a magic weight? Or tell-tale signs for when a body is ready to handle jogging?

Mokey41

You're ready whenever you're ready to get up and get going. Start the C25K program and see how you make out. Get fitted at a running store for good shoes, get an industrial strength sports bra or two, download the app and head off.

mindidily

I think the best sign is trying it out at a slow pace and see what happens. I don't think there is a "magic number" to it. Running is like any other exercise though. If you hate it, you won't stick with it.

mfpcopine

Can you see a doctor? An orthopedist or a physiatrist might be able to perform physical tests that will show how much stress your body can take and give you advice tailored to you as to what to do.

If you push yourself prematurely and end up with an injury that will be far worse.

When you start you will need:

Good shoes
A running bra that provides adequate support
Possibly knee supports.

A heart rate monitor is also very helpful.

missdaisy79

You're ready whenever you're ready to get up and get going. Start the C25K program and see how you make out. Get fitted at a running store for good shoes, get an industrial strength sports bra or two, download the app and head off.

This. And if you're worried about your joints, starting taking some supplements like cod liver oil, glucosamine, that kinda thing. Don't worry if you try it and all you can manage is 15 seconds, 30 seconds, under a minute. You'll improve. Every attempt is a little victory and a sign of strength that you are doing this!

repmlrs

well when i had a hard time running because it hurt my knees i didnt like to run. so what i did was start on an oliptical and for me after i lost more weight i eventually tried the tredmil and after that i upgraded to actually running. oliptical is good cuz it dont hurt knees or try using a bike. youll still get cardio but without the impact on ure knees

daz061

you could always just get on a treadmill and try the interval setting, setting the jog speed at a steady walk and run speed at maybe 8.0(km/h) and try 1 minute at the slow speed (what ever u feel comfortable at) and 1 minute of 8.0. this could ease your way ito running, it worked for me

kimbolay7

Invest in a really decent sports bra for the twins, I go for Nike for mine! And as for you knee, I injured my knee which stopped me dancing a few years ago, I started going to the gym over a month ago and I started running and I could feel it swelling and was really painful so the PT advised me to stop running for a few weeks and a number of exercises to strengthen it, so I walked at the high incline instead and it worked cos three weeks later I can run for over 10 minutes straight with no pain! I don't think there is a magic number, but you know you're own body, try it out and see how you feel! Talk with your doctor for a medical opinion if you're still worried! x

mercymarque

I'm top heavy... Couch to 5k is an execellent program to get you started. I never though I would be a runner. I love the program. Condition your body without punishing it.

Erienneb

you could always just get on a treadmill and try the interval setting, setting the jog speed at a steady walk and run speed at maybe 8.0(km/h) and try 1 minute at the slow speed (what ever u feel comfortable at) and 1 minute of 8.0. this could ease your way ito running, it worked for me

I 2nd the intervals thing, but not an 8.0 that's crazy fast.

I have tendinitis in my knees and started at 307lbs. I started on the treadmill after losing about 15. I can now consistenly run a mile in 11:57 which is a 5.0 on the treadmill. I can run faster, but not for long, and not efficiently. Look into the couch to 5k programs, those really helped me get a base going. You don't have to "run" or even jog at first, just get a feel for what you can do. Try incline walks, too, if you find you cannot jog.

rubyautumn4

If you think you'd like to try running I'd suggest trying C25K - it's nine weeks, give it a shot and see if it works for you. Get a good sports bra and running shoes...you might find that you enjoy running!

There's lots of other workouts you can try though? If you're concerned about your joints perhaps a water workout like aquafit? Or the elliptical which has less impact but generally the same range of motion as walking/running?

wizbeth1218

If you push yourself prematurely and end up with an injury that will be far worse.

That's exactly what concerns me.

When you start you will need:
Good shoes
A running bra that provides adequate support
Possibly knee supports.
A heart rate monitor is also very helpful. **check**

So, 1 out of 4 ain't so bad, right? :laugh:

LoosingMyLast15

you won't know you're ready until you try. don't push yourself though. start out slow. i hated walking myself which is why i started running but started very very very slow. make sure you have decent shoes. personally i didn't buy GOOD shoes (brooks) until after i started racing. i just made sure i wore decent shoes to run in. before i spend my money i want to make sure i'm committed which is why i waited a year to buy good shoes. last thing you want to do is run out and buy the best running gear then give it up.

try a very slow jog and see how you feel. when i started i didn't realize there were programs out there so i came up with my own: walk 10 minutes run a minute, walk 5 minutes run 30 seconds, walk 10 minutes etc...... if you start slow and don't push yourself you'll do great. pay attention to your body.

i second that 8.0 is very fast! i can't run at that speed. a very slow jog to me is more like 4.6 on a treadmill unless you're a very fast walker. if you walk at a 4.0 on a treadmill then a slow jog will most likely be around 4.6. if you walk at a 4.5 on a treadmill then a slow jog will probably be around 5.0 for you.

oh and yes a good sports bra is important - at least for me it its.

lrob100

I started C25K at about 198 lbs at the suggestion of a MFP friend. I thought there was no way. My suggestion--just start it--and stay on whatever level you need to--you don't have to move to the next level until you're ready. I am confident if you can do 30DS you an do Level 1 / week 1 of C25K with no problem. I have lost 24 more lbs since I started C25K very quickly. I can now run 5 miles in an hour. This summer I couldn't walk from the car to the store without getting out of breath in the parking lot. DO IT!!! You will be so happy you did. You will surprise yourself with how much MORE you can do than you think you can. Just don't feel pressured to move on to the next week/level until you feel ready. It is a very very gradual program. IT WORKS!

EastFork

You might think about a bike. That would get you moving without the risk to your joints. And its never boring out there.

freezerburn2012

Start slowly. It's ok to run for just a few seconds at a time and increase that time gradually. When I first started, I think I could only 'run' for about 10 seconds at a time.

danimal5867

When I joined MFP I weighed over 260. I was a runner in HS so I knew that I could do it if my knees would allow. I was walking for exercise some, so I simply tried a little jog. My knees said, "NO!" From that point onward, I just tried that same test every 5 pounds I lost. Eventually, somewhere under 220 lbs. I was good to go. That was more than 450 miles ago. Just listen to your body. It will let you know when you have pushed too hard.

lacurandera1

Idk when you're "ready" but I had to come tell you that running is also "scratch your eyes out boring" lol. it's just shorter.

You might try interval running, like a run/walk deal. Or try it out on a track- a *little* more forgiving than pavement.

crazyellybean

start slow and work yourself up... 30 seconds of intervals will increase you cardiovascular, allowing you to go longer in the future! ..


I was 290lbs when I first started running, I've started and stopped several times, but I've never given up! I do 1.5-2 minute intervals now.. and I've ran for as long as 9 minutes at once... and to think I was in your shoes once dying after 30 seconds! LOL


You can do it

CarolynB38

Some good advice above. If you are worried about your knees you could always follow the C25k programme but have intervals of very brisk walking instead of running/jogging. Then, when you feel a little more confident that your knees will be ok, you could do it again but with running intervals instead. Just a thought to liven up the boring walking :happy: If you listen to some C25k podcasts (there are some free ones) it makes it a little less boring and they tell you when to walk and when to run/jog.

Hannah645

I did Couch to 5k (starting in the 180s) and loved it.
Supportive shoes and a good sports bra are definitely worth it. I love Shock Absorber sports bras. I was a G cup when I started, and they are fantastically supportive. I order mine from Amazon.

Keep doing 30DS and similar workouts because it will help strengthen your body for running. If you're concerned about your joints, you could try doing the program 2 days/week instead of 3. You'll still see gains in your aerobic capacity and it would give your legs time to adjust. Repeat workouts or even whole weeks if you feel the need.

Remember it's okay to feel discomfort when you run, but it's not okay to feel pain. Listen to your body!

I also like the suggestions above of using an elliptical or riding a bike. Those are both great cardio workouts with less stress on your joints.

green_nurse

couch to 5K! Go!

dorianaldyn

You won't know until you try. I also think you should start with intervals. If I were you, I'd start by walking for 1:30 and then jogging for 30 seconds. See how that goes, if it's challenging, keep the same intervals and just go for longer next time. Gradually over time decrease your walking time and increase your running time.

My story - I've never, ever been a strong runner. I've always been pretty active, I feel like I could walk or bike for ages, but running? No way. So, I signed myself up for a half marathon training program. I stuck to it, got past some mental hurdles and now I really am finally finding a running groove (3 half marathons later). There is a pretty steep learning curve, you might surprise yourself at how well your body responds if only you ask it to.

Do get yourself the right equipment (proper shoes and a good sports bra). Also get some body glide as that will help with chafing. I use that wonderfull stuff for every run whereever anything rubs and it really makes a difference in comfort.

venturaroo

I have been walking forever and my body just feels like it wants to jog now...it's really weird because I don't jog unless something is chasing me (which is never lol)!! The C25K is going to be my New Year's thing. I want to run a 5k in 2013!!!

yoovie

my doctor told me not to run until I was within 20 pounds of a healthy BMI or my joints would suffer- but i was in recovery after not being able to walk for a long time, so i think he was being stricter on me.

but riding a stationary bike, spinning, doing body weight circuits, pilates, etc - got me much much farther in the beginning than running did anyway!

jemimasmum

if you can do the skipping and the butt kicks on 30ds then you could probably start a program, as other posters have suggested,which has little jogs split with brisk walking. The b))bs thing... well gravity is a sod for us big girls but get a great bra (some people wear two) and go for it. How have you coped with the "bounce" on your other workouts...same thing!

gjjhicks

I'm here to pimp C25K too. I started the program about a week ago. When starting I could barely do the 1min jogging. Today I did Week2 Day2 TWICE! C25K added enough of a challenge for me to make it something I had to work on. The jogging/walking combo makes it fun by breaking it down into bite size pieces.

I used to HATE running. Thought it was the most boring painful thing you could do to get into shape. Now I don't feel that way. The program has build up my conditioning and I've never been in pain from running. I can't wait until I complete the 5k.

If you can't run or jog more than a few seconds then don't worry. You can increase the gradient you walk at or increase speed to a brisk walking pace or just walk the whole thing, whichever is best for you.

LostinFat77

Well my scale doesn't move often (currently resting at 209) but my body has changed and I have started jogging a bit in the past couple of weeks and I can do it multiple days in a row without getting injured as in the past. I have osteoarthritis and jogging about 6-9 months ago would taken me down for 2 weeks, even the 30 day shred would too.

Until my body got better I focused on other exercises that didn't involve bouncing. Lifting weights, slow aerobics, belly dancing, dance cardio, etc. You don't have to just do walking. Playing outside is even good because it's activity.

As for bras, when I started I was wearing a K cup (so sad face) and I saw on here women saying Moving Comfort brand was good. I got the Fiona style in the largest band and cup size they make (it doesn't go up to K cups lol) off amazon.com and used that until I got back into normal sizes. It held them down with little movement. It didn't dig, roll up, or ride up.

juliaamilee

Just start! I run a little walk a little, I have tried the c25K and I hated it. LOL if I didnt make it in the time alotted I'd feel like I'd have to repeat it until I got it. So I walk to the top of this hill run to that tree walk to that mail box, run to that light pole. Then change it all up running farther and farther. I can run a full mile now and walk a few min run half a mile, walk a few min run more.. I just keep taking away those walks inbetween.

KLo924

You're ready whenever you're ready to get up and get going. Start the C25K program and see how you make out. Get fitted at a running store for good shoes, get an industrial strength sports bra or two, download the app and head off.

This (also, a technical shirt or two is great - there's such a difference with running gear vs. cotton clothes!). You'll start out doing jogging/walking intervals, and if you find you're pushing yourself too hard and your knees are hurting, scale back. As you build more muscle support for your knees you'll be able to do more, but you don't want to damage yourself meantime!

Barbellerella

The only running you'll catch me doing is the occasional HIIT session. Takes about 20 minutes is all.

Here are some sample instructions:
1. Warm up for three to five minutes
2. Then, go all out, as hard as you can for 30 seconds
3. Recover for 90 seconds
4. Repeat 7 more times, for a total of 8 repetitions
5. Cool down for a few minutes afterwards by cutting down your intensity by
50-80%.

If you think running is absolutely necessary to become lean, please do not buy into that myth.