Magic Number for Running?

reankanesmom

I honestly do not think there is a magic number. I think it is whenever you are comfortable enough to do it. I started out at 271 and even though I would run around with my kids running or jogging on the treadmill or street was different. I really didnt start running/jogging til I was 240 and I just made sure I wore baggy shirts and a nice fitting sportsbra to keep the girls from bouncing.

XXXMinnieXXX

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?

Everyone's different. Break in very slowly see how you go. I tried at around 230-240 started to get lots of injuries. I'm now down to 215 so gonna try again. My advice? Try C25K... Think I did too much, too quickly...

Can't stress this enough! GET GREAT trainers, they can always be used for other things so won't go to waste. Massively important... I'm starting this time around with new good trainers x

jasonheyd

Good advice here re: starting with intervals & even trying some flavor of C25k.

Above all, I'd say GO SLOW. Don't worry about speed, just find the point at which you can be either walking really quickly or jogging really easily. For me, on a treadmill, that was about 3.8 MPH. There's pretty much bound to be a point at which a really brisk walk will feel a bit easier when you maintain that speed but shift into a jog.

With that said, if you're like me & haven't been running except when crossing a city street & dodging oncoming traffic, your ability to maintain that easy jog is going to be a bit underwhelming and the very act of running is going to feel W.R.O.N.G.

Don't panic. It'll improve. ;-)

I did C25k for a while. I loved the interval aspect. It really helps with the boredom factor if your next "mini goal" is just a few minutes away. But I didn't find the intervals working very well for me, and I think it was week four that I just found stupid hard. So, in the end, I started using my own intervals. Every week I'd increase the run time by a minute or so, or reduce the walking interval by a minute or so. I ran my first (treadmill) 5k this weekend, but I still use intervals most of the time even if it's just switching from an easy jog to a brief run... It just makes time pass more quickly.

If you decide to give it a go, then step #1 = go get some good running shoes at a good running store. I started out with the wrong shoes, which I pretty much knew but didn't worry too much about it since I wasn't running much & I mostly run on a treadmill (much more forgiving on my bad knee). Switching to the right shoe made a world of difference & that little bit of hip & knee pain I'd been building went away pretty much overnight.

mrsburghart

If you do decide to try running, aim to jog on something other than straight asphalt. This can damage your joints. If there are dirt paths around where you live you might try those. Tracks are also good too, as they provide less resistance than concrete (I like the springy feeling). And start SLOW! The more you push yourself at first, the chances are you won't like it. Just try to the end of the block at first. If that goes well the first day, maybe add a half block or block on the next. Have patience, you aren't going to run marathons next week Having a solid workout routine in spite of running helps as well, helps spice things up!

wizbeth1218

if you can do the skipping and the butt kicks on 30ds then you could probably start a program... How have you coped with the "bounce" on your other workouts...same thing!

I do modified versions of the bouncy-jumpy bits on 30DS - right now I am at essentially no-impact. I always have at least one foot on the floor.

I *really* appreciate all the input and encouragement! MFP rocks! :happy:

jenniferinfl

I started walking everyday over 3 weeks ago and just started couch to 5k this past week.

The first week my goal was three miles a day, one mile at a time. The next week I was doing all three miles in one stretch.

The only way walking worked for me was telling myself I could stop as soon as I'd finished my three miles. If I just walk for an hour then I'm bored and walking slow, so I walk with a distance goal instead of a time goal.

After a couple weeks doing that I'm walking almost fast enough to count as a job and my shins and ankles don't hurt anymore, so now I started couch to 5k.

Honestly, I would start just walking as fast as you can and try to do 3 miles a day and then in a few weeks see how you feel trying day 1 of couch to 5k. Severe joint pain, pain up the shins and ankle pain probably means you need another couple weeks of walking. It should be uncomfortable, but not painful..

Best cure for it being boring is to get a friend to go along. Now I'm walking with a friend in the morning, with my mom in the afternoon and then on my treadmill at night. It actually starts to get kind of fun when your trying to beat your speed from the previous day. If you have a phone that supports it, an app like Endomondo can help you keep track. It got my friend hooked on walking, now she wants to go every day. lol

GdeVries

The magic number for running is whatever you want it to be. I started running around 220 lbs. I use the couch to 5k app. Day one of week 1 is 60 seconds of running followed by 90 seconds of walking repeated 8x. I thought I was gonna die. Day 2 of week 1 is a little more. Again thought I was gonna die. I was soooo sore. So instead of 1 day off I took 2 or 3 days off between and then went on to the next step. I've repeated steps because I was sure if I took just one more step I was gonna die. Well, 3 months later I'm not dead. I just finished running 25 minutes without stopping and ran 2.14miles/3.5 km!! Woohoo to me!! I don't run fast. Maybe an 11 minute mile, but I don't stop and you know what? It just isn't that hard. I'm not gonna die. That doesn't mean it's easier. But today was easier than the last time, and next time will be easier yet. And I'm looking forward to running 5k.

Why am I doing this? Not because I loved running. I thought I hated it. Turns out, I don't hate it so much. It's another challenge. A while back I heard myself say I can't run. WHAT? Wanna bet?

Anyhow, lot's of good advice above. Just try it! And good luck!

wolfchild59

I just finished coaching a woman through Couch to 5K. We started the program nine weeks before the 5K she signed up, didn't have to repeat any weeks because she was able to complete every workout and she ran her 5K in about 46 minutes. And she weighed 323 pounds on race day.

So I'd say there isn't a magic number.

Otterluv

If you do decide to try running, aim to jog on something other than straight asphalt. This can damage your joints. If there are dirt paths around where you live you might try those. Tracks are also good too, as they provide less resistance than concrete (I like the springy feeling). And start SLOW! The more you push yourself at first, the chances are you won't like it. Just try to the end of the block at first. If that goes well the first day, maybe add a half block or block on the next. Have patience, you aren't going to run marathons next week Having a solid workout routine in spite of running helps as well, helps spice things up!

This. I find trail running much easier on my joints, and a lot more engaging.

I started on C25K. It was HARD at first. I seriously questioned whether I would ever be able to run. But, like magic, it gets better. You will feel like you are going to croak after the first 45 seconds. That's normal (just make sure your heart rate is in a good space). After the first few weeks you may find that you actually look forward to your run days. It's a love-hate thing. Running is as much (if not more) brain as body. I do a lot of self talking.

For a bra, I would go to a lingerie store (if you have one) that carries big girl sizes. Most of the nice ones do. I'm not talking Victoria's Secret. Get fitted. You will pay through the nose for it (mine was close to $70), but it will be worth every penny. I initially told myself that I would only wear mine during running days, but I end up washing it every day just because I can't stand the thought of wearing a different one. Good ones for women our size should not only have firm cups, but also have breathability and comfy straps. I know some women double up, but I would roast. I went with the Anita bra, I love it a lot. In addition to having all of the qualities that I listed, it keeps the girls where they are supposed to be without crushing them. I do like to breathe as I work out.

Good shoes, as everyone has mentioned. I like Asics, but everyone's feet are a bit different.

For your joints (especially knees), you need to cross train. Cycling, even stationary bikes, build up very specific muscles that help keep your knees stable and supported as you run. I feel it when I don't use my stationary bike. It's boring, so I always think that I can get away with not using it, but nope - pretty soon my knee starts hurting when I run. Squats are also great for cross training, weighted if you can.

Have patience with yourself, it will get easier.

anemoneprose

"The force of 3 to 6 times a person's body weight is exerted across the knee while walking. In other words, being 10 pounds overweight increases the force on the knee by 30 to 60 pounds with each step taken while walking. The force across the hip is estimated to be 3 times body weight."
http://osteoarthritis.about.com/od/osteoarthritis101/a/obesity.htm

And it's even more pressure with the impact of running.

I personally think hardly anyone should run, but I think waiting until you hit a healthy BMI would be prudent, if you're going to. Especially if you've had joint or foot problems of any kind in the past, or are over 30, or aren't sure.

If you're going to try now anyway, stop at the FIRST sign of pain, especially if it happens 1) while running, vs after, or 2) if after, differs in any way from just general muscle soreness you might feel after any workout <- will probably be on both sides, & feel like a dull ache. Problems -> anything else: even if it's a dull ache, is in a specific location, or just on one side. Or: twinges/pins/pangs/hot feelings/sharp stabbing. Or: is intermittent.

I think it's better to do calisthenics/metabolic conditioning, where repetitive motions are limited. Easier to correct or switch from a squat, lunge, or pushup, & keep working out, vs running, where you have no other real options but to stop & feel bad about it (which might make you keep going when you shouldn't). Or walk, obv. And switching calisthenics up with a few other low/no-impact cardio options every time - safest.