Running tips for fatties

BackToFree

Ok! I'm starting the couch to 5k program a week from tomorrow (I'm giving myself a week of just walking to wake my muscles up before I try to run!). I'm just wondering if there has been anyone that started it at over 300lbs and if you have any tips to share? I'm pretty much the regular couch potato, I lead a fairly sedentary life at the moment.

My goal is to run the local 10km in late October!

jellybeanmusic

The force of impact when running is 4x the amount of walking on your knees. So if you're even just 10lbs overweight, it's like 40lbs more when you land. So, best advice would be to get fitted for good trainers, this should help a little in preventing sore joints.

JesterMFP

I was not 300 lbs when I started, but I was a total non-runner. My advice would be to take it slow. When you do the running intervals, run as slow as you can. If you need to repeat days or weeks, then do so, lots of people do. If you find you need to go back to just walking for a few ore weeks, then do so. I'm not trying to put you off, but running is hard, and if you go into it too quickly you can risk injuring yourself or burning out. As you get fitter, you might find you want to run more often than is recommended, but again, take it slow. As your fitness improves, your heart and lungs will probably feel capable of doing more than your legs can cope with, so it's easy to overdo it before you're ready.

Get decent running shoes, and get fitted for them if you can. Specialist running shops should be able to assess your gait and recommend the best type for you. Get a decent sports bra if possible.

Try to focus on your breath from the outset. I had a lot of trouble in the first couple of weeks because I couldn't get my breathing sorted out. There are different techniques (try google), but you could try breathing in for 3 counts, and out for 3 counts, or in for 3 and out for 2.

Not everyone stretches, but I've found stretching afterwards really helpful to ease aches and pains in my joints. Again, try google, but I found some routines on http://www.runnersworld.com/ Don't stretch before you run, at least not without warming up first as you could injure yourself.

If it doesn't work out first time you try, don't let that out you off forever. Again, not trying to discourage you! Some people have great success at 300 lbs, others find they do better waiting until they've lost some of the weight first. Don't discount walking as a great exercise for burning calories and improving your fitness. I started out with just walking, and I still walk along with my running and lifting workouts. If you're starting out from completely sedentary, it might actually help to spend a few weeks just walking. Maybe see how you get on with this week.

If you haven't already, it might be a good idea to check with your doctor before you start. They may recommend only doing gentle exercise for a bit. It sounds like you're raring to go, but it would be awful to end up injured and out of action for months.

Finally, I looked at your profile, and it sounds like you've go a great attitude, so you may not need this bit. But, if you ever feel self-conscious about getting out there, this may help: http://flintland.blogspot.co.uk/2012/05/hey-fat-girl.html

Good luck!

lee91356

I was over 200lb when I started and man the first day kicked my *kitten* - I even had to stopped part way through and take a breather so a 30 min exercise took me over 45 min lol. It took a while for me to get into the groove of the program and even though I have been doing the C25K for over 4 months, I'm only on week 5 of the program because I redid a lot of the weeks until I was actually able to do with without being winded (well that and I didnt do for some week lol ).

So my tip...take it slow and dont ever exert yourself!

BackToFree

Hi! Thanks for replying. I do walk for about 45 minutes, 2-5 times a week depending on when I can talk myself into leaving the house, so running just seems to be the natural next step. I am prepared for it to take a bit longer than recommended, because I'm willing to repeat days if necessary. I'm just sick of never trying at all, so I figure, why not? If I need to stop, I will, but I know I'll do it eventually!

Thanks for the advice, and I'll go check out that blog once I've finished my assignment!

JesterMFP

Hi! Thanks for replying. I do walk for about 45 minutes, 2-5 times a week depending on when I can talk myself into leaving the house, so running just seems to be the natural next step. I am prepared for it to take a bit longer than recommended, because I'm willing to repeat days if necessary. I'm just sick of never trying at all, so I figure, why not? If I need to stop, I will, but I know I'll do it eventually!

Thanks for the advice, and I'll go check out that blog once I've finished my assignment!

Ah ok - I took from your OP that you were just starting out walking. Sounds like you're ready for the next step then!

YourLotusFlower11

Im 203lbs and I have been using my treadmill for two weeks. At first I could not run at all. I could only walk at a fast pace and it was sure to get my heart rate going. Two weeks in I just started running at 7kph and I can't keep it up for very long either. I do it in intervals as I am still learning to breathe properly and maintain a correct posture when running. It's also very easy to get carried away and push that little bit too much (like me). I have had to take a break as my knees are hurting. I haven't been able to get shoes fitted yet. I started by using my normal leisure trainers, big mistake, my feet kept hurting, i switched to my aerobic trainers which provide a lot more cushioning but still aren't quiet suitable for the purpose.

My advice is take it slow .. Running is not as easy as it looks and it's defintely not as easy as when I was a kid!

cjs3001

I was around 230 when I started and it suuuucked but don't let it put you off. Like other people have said, take it slow and if it hurts/makes you want to die then give yourself a break. You don't have to follow the 3 times a week and then move on plan because like people have said, you could burn out or risk hurting yourself. I redid a lot of weeks because I just didn't feel comfortable moving on yet. It's amazing how much you'll pick it up though despite the first 30 seconds feeling like your last on earth! Best of luck

yamsteroo

Around here there is a lack of footpaths (sidewalks?) to run on and the main road is a bit too dangerous to go jogging on so I run in the woods behind my house (I'm just starting back to it so I'm not doing any marathons anytime soon!). While it makes it harder to keep up an even pace with tree roots and rabbits everywhere, the forest floor does have a nice springy feel to it which I'm convinced is making it easier on my knees and feet - a bit like the sprung deck on a treadmill. Now I know not everyone has a woodland behind their house but if you have the option, give it a go. There are also less people to see my purple, sweating face but hell knows what the squirrels make of it

BackToFree

I'm so glad to hear of so many people giving running a go! Makes it a little easier to get out and take that first step!

JWat2020

I was over 300 pounds when I started. I am also asthmatic so my story may not apply but...


I started the same way, wanted to run a 5k by Feb of next year. I went from 0 activity to walking 2 miles everyday at lunch. I decided after a couple of months that I would be ready for week one. Well my legs seemed to be ready, but my stamina wasn't. Plus it turns out that the running shoes I picked were not great for my feet/joints. I went back to walking my 2 miles and am now doing the C25K on my Elliptical to build my stamina. I am going to try running again when I finish the program this way.

Of course since I have been on MFP and have been exercising I have lost enough weight that I am under 300, and by the time I finish my elliptical C25K program I "should" be well under.

SandiW02

I am in the 290's but close enough to 300 to share - the tips above are fantastic and great to follow - but here is something to remember. Everyone is different, so listen to your body. I read a lot of posts where people walk at 3.5 to 4.0. I am amazed because the fastest I can go without pain starting is 3.0 - 3.2. Yes many people probably think this is REALLY slow. I just think this is me and my body. I run at 3.8 - 4.0 what many people walk. I stink at running and even when I was in the Navy I swam my physical fitness test.

Make sure you start out at your comfortable speed. If you are doing a light jog at 3.5 mph then so be it! Do your thing!! I read in the materials to start off slow and speed will come. This is not a race and if you are like me won't care if people look at you like your crazy.

The other thing to remember about sneakers is as you begin to run you may have to replace them before they actually look like it. So what should last 6 months may only last 3.

MissMormie

Because of your weight you really need to be more careful than other people might need to be. But there's no reason why you wouldn't be able to run!

I would suggest also doing some strengthening exercises for your knees as they have to do a lot of work. Try doing body weight squats (3 times 10 repetitions) and lunges (also, 3x10) before you go for your run. Also, cycling would be a good way to improve the strength of your legs. Of course, maybe you have killer legs already and might not need this, but if you feel it would benefit you try them.

Other than that try to go for a run 3 times a week. By consistently exercising you'll make the most progress, if you only run once a week you'll not get much stronger. But three (or two) times, even if you have the repeat the same lesson over and over, or even go back a few, will make you better each time.

Good luck and enjoy

algebravoodoo

I am in the 290's but close enough to 300 to share - the tips above are fantastic and great to follow - but here is something to remember. Everyone is different, so listen to your body. I read a lot of posts where people walk at 3.5 to 4.0. I am amazed because the fastest I can go without pain starting is 3.0 - 3.2. Yes many people probably think this is REALLY slow. I just think this is me and my body. I run at 3.8 - 4.0 what many people walk. I stink at running and even when I was in the Navy I swam my physical fitness test.

This is what I was going to say, but she said it first!
The only person you are in competition with is yourself! Most of us have been where you are, if not physically then emotionally. YOU CAN DO THIS!!
Just pay attention to your body. If it says running is too hard on your joints, rest a day then back off to walking. You can always up the pace again later. Losing just 5 kilo makes a dramatic difference! A chat with your doctor might not be a bad idea, unless you have one like the idiot that told my husband people over 40 should never ever run!

BackToFree

Thank you so much to everyone who has commented so far. I have spoken with my doctor, and she said the same as what you all have said. Work up to it, go your own pace, and trust your body. My blood pressure and resting heart rate are fine, so she doesn't see any reason for concern.

I'm very excited

cbeutler

I started at 330 and honestly it took way longer than a week to condition my muscles. Intervals, KT Tape and ice are your friends. But anything is possible I started 13 months ago and did my first Marathon today.

dsjohndrow

I would do the following:
- Get shoes fitted by a running store.
- Walk 3 miles before running. This will give you time to strengthen key muscles in your legs which help keep injuries low.
-Then do the C25K
-Have fun!

Please just go slow.

dbmata

Ok! I'm starting the couch to 5k program a week from tomorrow (I'm giving myself a week of just walking to wake my muscles up before I try to run!). I'm just wondering if there has been anyone that started it at over 300lbs and if you have any tips to share? I'm pretty much the regular couch potato, I lead a fairly sedentary life at the moment.

My goal is to run the local 10km in late October!

I did it at 265. Not 300, but I hope you won't hold it against me.

So some of the things I did that helped a lot:
1. Work on cardio, being a fatty that can't breathe while running was embarassing, so I'd go to the gym and hit the stationary bikes hard, and it helped my breathing a lot.
2. Make sure you have the right shoes. Most running people will probably want to put you into Brooks Beasts. Well, those things screwed the eff out of my knees. I went against the traditional schools of thought and got some vibram fivefingers. I went from constant shin splint pain and frequent trips to the Physical Therapist to actually being able to run without getting hurt and enjoying it.
3. Stretch your feet, and just generally move around a lot. One thing I didn't like from c25k was the timed running portions, I really tried to run too hard and just got tired. Instead I just decided to run for a while, when I was getting tired I'd slow down, when I felt strong, I sped up. When gravity embraced me, I flew.
4. Don't take **** from anyone. I was on a run and this chump, said, "Hey look at that fat *kitten* trying to run." I was working on mile 3 at the time and had actually been keeping about a 10:15 pace according to my timer. I stopped, looked him dead in the eye and told him to eff himself. He punched me, I punched him until he hit the ground, then I kicked him. A cop pulled me off him, asked what happened, told him what was up, he asked about my five fingers, and that was it. Moral of the story: Don't take crap from naysayers, and when presented with crap, don't be passive. (Boston is not a very welcoming place anyway, so there
5. Ignore feelings of hunger. It's easy to eat more when starting to run, embrace the suck of being hungry, your body will fight you and scream at you, it wants what it wants, but you need to give it what it needs.
6. You will fall, you will slip, you will run through a puddle, you will run in rain, you will step in dog crap, you will be crapped on by a bird. It happens, don't dwell, just get moving.
7. Always move, even if you have to slow to a walk, don't STOP. We're big, it takes a lot of energy to get us moving again, stopping doesn't help our hearts, knees, or momentum. It's also us succumbing to mental weakness. Chances are, you're tired, your feet hurt, you're hungry, you're thirsty. These are all fleeting feelings.
8. Lose some weight. Seriously, it reduces joint stress.
9. Yoga helped me a lot, to keep from getting super tight and pulling things.
10. Be committed. It's easy to say you want to do it, but once challenges come up due to size, it's easy to give up. Don't. It's easy for others, you will have to earn it, and if you want it, you will.

hollyhock225

If you can start on a treadmill on an incline it is much easier on the knees. It does not need to be a steep incline but about a 3-4 will make a difference in the impact on those joints. got this from my trainer. I am a big girl too and my knees were terrible when I started. I am down 40#s now. Good luck

BackToFree

dbmata - thank you! That was a very real, bare bones post. I appreciate your honesty.

Working on a treadmill is not an option for me at the moment. There isn't a gym close by and I can't afford to buy one. I prefer to work out outdoors anyway. Thanks again.

Springfield_Rocks

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