yet another thread about running...

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  • 1sisrat
    1sisrat Posts: 267 Member
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    I would do a walk/run combo... 2 min walk/1 min run... and up the run segment as you improve. that way your body will adjust as you get more into shape. Don't do it every day. Do it every other with with some other workout in between. Unless you are training for an event there is no need to run every day. I ran 10 miles a day for 2 years and it tore up my joints. Now I do it every other day and do a cardio/weight on the off days.

    oh, and shoes make the dfference as well. get good running shoes. they cost, but, if you thinka bout it, it's better to pay 90$ for good shoes rather than for knee surgery in a few years.
  • kevinlynch3
    kevinlynch3 Posts: 287 Member
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    C25K or a Galloway run/walk program. Dropping weight requires eating properly and activity so while running with additional weight is harder on the joints than running at your ideal weight, the catch 22 is how to get to your ideal weight.

    When I'm running, especially if I have tweaked a muscle or feel a strain in ankles/shins whatever, I listen to my body and run/walk. Key to running just like anything else is to build up to it.

    Couple of key rules:

    Good shoes, don't over train (leads to injuries which just set you back more), limit your increases in distance (this is why C25K works because that strategy is already built in) and warm up/cool downs.

    I'm not a marathon runner and have no interest in running one but I love running. My preferred distance is 4-6 miles. Longest distance I've run is 18 miles and that was on the Galloway program. After lots of injuries, I've learned my lessons and learned what works for me and you'll have to do the same :smile:
  • Feisty_Red
    Feisty_Red Posts: 982 Member
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    Just start out running as SLOW as you can even possibly run..if that makes sense... and just work up gradually...

    I don't know if I buy into the whole you gotta wait until you are at a normal weight to run.. I didn't wait. ..

    Unless you already have issues..with knees..etc..
  • agreenmess
    agreenmess Posts: 94
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    I'm 250ish and one of my main goals was being able to do triathlons, I can run for around 20 minutes at the mo, longer if I'm pissed off for some reason, start small and easy and if you get any pain back off and have a rest.
  • MinnieInMaine
    MinnieInMaine Posts: 6,400 Member
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    Everybody is different. That said, I run - check my stats - and I have no issue. Start slow, cross train, build the muscles you need to stabilize your joints with weight training and you will be running like a pro in no time. See you at the finish line.

    THIS! Plus, make sure you have good shoes, stretch well (dynamic before, static after) and listen to your body. Good shoes help to cushion impact and stabilize so that helps with the whole joint issue. Once you're sure you're going to stick with this, go to a running shoe store, have them check your stride and fit you with the right shoe for you. It's well worth the investment!

    Dynamic stretching means you're moving and stretching at the same time like butt kicks, walking lunges, leg swings. Static stretching is when you hold one position for 30 seconds - these are the ones you typically see folks doing - like bending your leg so your foot is behind your butt and holding it there to stretch your quads.

    And most importantly, listen to your body. If your hips or knees hurt, take some rest days and try again. If they still hurt, there is something wrong and you should take a break from running for a bit until they're better. Many times these are common problems that stem from weakness in the core or leg stabilizer muscles so like the person I quoted above said, make sure you integrate some strength training in with your running to help you out.

    Best of luck!
  • blues4miles
    blues4miles Posts: 1,481 Member
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    Everybody is different. That said, I run - check my stats - and I have no issue. Start slow, cross train, build the muscles you need to stabilize your joints with weight training and you will be running like a pro in no time. See you at the finish line.

    THIS! Plus, make sure you have good shoes, stretch well (dynamic before, static after) and listen to your body. Good shoes help to cushion impact and stabilize so that helps with the whole joint issue. Once you're sure you're going to stick with this, go to a running shoe store, have them check your stride and fit you with the right shoe for you. It's well worth the investment!

    Dynamic stretching means you're moving and stretching at the same time like butt kicks, walking lunges, leg swings. Static stretching is when you hold one position for 30 seconds - these are the ones you typically see folks doing - like bending your leg so your foot is behind your butt and holding it there to stretch your quads.

    And most importantly, listen to your body. If your hips or knees hurt, take some rest days and try again. If they still hurt, there is something wrong and you should take a break from running for a bit until they're better. Many times these are common problems that stem from weakness in the core or leg stabilizer muscles so like the person I quoted above said, make sure you integrate some strength training in with your running to help you out.

    Best of luck!

    What she said! (1) Good shoes (2) ease into it (c25k or similar) (3) take your rest days

    There is a whole community/board of folks who are running at 200+ lbs (on the Active site's community for running). I certainly don't have a runner's body. But I take it slow, get out there, and have fun (most of the time).
  • bigbawface
    bigbawface Posts: 11
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    This is my first response to anyone but i wanted to say to get on out there. My mum has never understood why I run (and blames it for any illness i might have including toothache when I may have taken in too much air!! :happy: ), but I just love it and it gives me a real sense of pride in what I can achieve. I've run 10k races at heavier weights than you and am currently training for my first half at the age of 42. I agree with what others say, take it easy, get good shoes and importantly I'd add build up your core. A lack of strength in my core muscles left me injured til a physio put me on the straight and narrow - but never did she say I was too fat too run and she was a specialist sports physio. Nor did my doctor who had to sign a medical certificate to let me run the half.

    I've gone from not being able to run the length of myself to doing 8 miles this weekend. give it a shot - you might find you learn to love it too. Good luck!!
  • Runs4Wine
    Runs4Wine Posts: 416 Member
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    Hi everybody. Relatively new here and I have been contemplating running. I just text my mother to tell her and her response was " I wouldn't recommend hon, orthopedics say too hard on joints. Not good for overeight, need runner's body. Sorry, just what I've heard. Walking is better"......smh.

    I am 5'6 and 198 pounds. She is usually very encouraging so I am kind of pissed at her response.

    How hard is it on your joints ?

    Your thoughts and encouragement please.

    I'm 5'5" and started running at 199lbs. I dropped 30 lbs pretty quickly doing the C25K.
  • numsquat
    numsquat Posts: 133
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    Second Hoss, go get Running for Mortals and read it. Great info for those starting to run and will prep you for the C25K. If you do the C25K, you can't jog to slow. The program is to get your "base" in shape to be able to run a 5K and not to run a 30 min 5K (which for some reason a lot of people believe). It takes a lot of time to build a base and going too fast, hard and long only leads to injury. The book will explain much more (and it's a fun, easy read in very laymen language).

    I weighed my heaviest (392.4 lbs) 10/11 and chose to loose 55 lbs before starting the C25K 02/12 (337.0 lbs). Ended up running a 5K (301.4 lbs), another 5K (282.6 lbs), 11 mile run/bike (272.6 lbs), half marathon (252.8 lbs), another 5K (239.6 lbs), and another half marathon (232.4 lbs) on 10/28. Logged over 675 lbs in 10 months. Almost quit the C25K after every workout the first 6 weeks (and it took 6 weeks before I completed week 5) am I so glad I didn't quit.
  • courtneymal17
    courtneymal17 Posts: 672 Member
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    OH I should probably add, when I first started last year my dad actually LAUGHED at me and said You're not a runner, who are you kidding? Parents aren't always right!!! I did EIGHT races last year! So unless there's an existing joint issue get out there and use it as motivation to prove her wrong!
  • meefo42
    meefo42 Posts: 21
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    To add my experience, I started out C25K at 5'5" weighing 212 lbs. A few weeks in, got proper shoes and I've yet to have joint problems (knock on wood). Since then I've run 3 5ks and one half marathon and already have 2 5ks, a 10k and a half marathon lined up for this year. I agree with what's been said before it's the extra weight that's gonna cause joint issues, not the running :)
  • mdyorston
    mdyorston Posts: 158
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    wow...I didn't know people were still responding to my post. Thanks everybody, I'm loving all the encouragement. I'll have to come up with something else to post about, I feel so special:flowerforyou:
  • mistiffy
    mistiffy Posts: 11 Member
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    c25k program is great! I've been running for about a year now & when I started I was 210 lbs. I struggled a bit with shin splints at first & occasional knee pain, but I stuck with it & I feel better than I ever have. Just listen to your body! Good luck!!

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