overweight and jogging - question

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Replies

  • thesupremeforce
    thesupremeforce Posts: 1,206 Member
    Add exercises that strengthen all the muscles and ligaments that support your knees. And ditto to what everyone else is saying about shoes

    This is excellent advice. I had chronic knee pain for years, but after a few weeks of working those muscles, it's gone.
  • cococa
    cococa Posts: 122 Member
    I agree with much of the advice above:

    First and foremost, good shoes that fit you, your feet, and your running style are key.
    For me, switching to a midfoot strike from a heel strike helped take the stress off of my knees. I ended up getting shoes that helped me learn to do this.
    You need to spend some time strengthening the muscles that support your knees. Yoga is a great way to do this.
    Icing after a run can help take down the swelling and ease the pain.

    Best of luck and I hope you enjoy your journey!
  • MelodyinGa
    MelodyinGa Posts: 202 Member
    You know I've wondered about the benefits of running verses walking myself. I'm glad you brought this up. It seems like running is becoming the latest fad and I myself have gotten caught up in it myself. I've completed 2 5Ks within the last year and I have paid dearly with pain in my knee due to an ACL injury 20 years ago. I've have arthritis and kills me!
  • MelodyinGa
    MelodyinGa Posts: 202 Member
    Depends on what your motivation is to run. If it's to lose weight, walking can be just as effective and lower impact. You may want to stick with lower-impact activities until you lose a little more weight.
    If you just really love to run, take all of the precautions listed above and take it slow until your body adjusts to this new activity.

    Meant to quote this...
  • BerryH
    BerryH Posts: 4,698 Member
    I've been a runner for 15 years, and overweight all that time! Some knee discomfort is normal as you're doing things to your joints they're not used to, but the body has an amazing adaptive mechanism. What I would say though is to make sure the aches and pains and any swelling is completely gone before your next session - don't try to "run it off." Rest, ice and ibuprofen if theyr'e hurty. Do take it gradually - repeat a week of C25K if you found it tough before progressing.

    As others have said, do strength training and Google running form. I'm a big fan of mid-foot running - let your leg swing naturally forward and land directly under, not in front of, your body and you should have mid-foot, rather than high-impact heel, landing.

    The shorthand way of thinking about it is run as quietly as you can, as if you don't want any pedestrians to hear you coming up behind them, and you're half-way there!

    Here are my beginner's running tips, some of these might help:
    http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936
  • 12skipafew99100
    12skipafew99100 Posts: 1,669 Member
    I tried to do the c25k about 6 weeks ago. I got into the third week and hit a wall. I messes my knees up so bad I had to quit all together. I ended up feeling 100 years old. Sorry to say I quit completely and have no plans to try again.
    I found out if I had a choice to jog or be heavy and have my knee health I will have to choose my knee health. Which I know sounds odd but its true. I will have to lose the weight another way. Jogging is totally out for me. THe pain was not worth it.
    I hope you are able to get through it without any damage to your knees. Some seem to.

    good luck
  • stetienne
    stetienne Posts: 560 Member

    The shorthand way of thinking about it is run as quietly as you can, as if you don't want any pedestrians to hear you coming up behind them, and you're half-way there!

    LOL people always hear me coming from the wheezing and gasping sounds. Luckily, I listen to music while running, so I don't have to hear it :)
  • stefa711
    stefa711 Posts: 196 Member
    * invest in a good pair of running shoes ( go to a specialty running shoes store)

    I think this varies individual to individual. Doing precisely this had me using expensive pairs of Brooks shoes and paying for even more expensive trips to the physical therapist.

    When I switched to a more minimalist shoe style and took off those foot coffins... I stopped getting hurt. So this, in my mind, is going to be trial and error.

    Just because you have a good pair of shoes does not mean it is a good pair for you! A very common misconception I've heard is: "[insert shoe brand] makes shoes for people with high arches." Yes, they do, but they also make other types of shoes.

    What I'm trying to get at is this: don't go solely by brand! Get fitted at a specialty running store. Make sure those good shoes you pay $110 for are the right shoes for your foot and body type!

    Most shoe companies make changes to their shoes yearly. That's why you have the Pegasus 1, pegasus 1.3, pegasus 2, etc... so I would recommend you get re-fitted every time you get a new pair of shoes. The changes will make or break them for you.
  • RockerChic28
    RockerChic28 Posts: 1
    I started training for mud runs last year while I was obese myself. Running shoes are essential. Also, don't push it. Sometimes I do sprints, sometimes I start low, go slow and work my way up to the jog. However you do it, remember straight back and push your shoulders back! I used to run forward (hunched forward too) and it was so bad and I ended up tearing my IT on the left side and having shooting shin splints in both legs. Now I run right before a hard workout and it has not made any problems for me. Remember this little trick: stick out your chest (ta-tas as I call them) and this will help your form.

    I know this is off topic, but get a really good running bra too. It will change your life ;)

    Good Luck girl!!!
  • leahalissa
    leahalissa Posts: 88 Member
    Hello! Congrats on starting the program! I was around 220lbs when I started jogging and ran my first half marathon at 200lbs so us big girls can certainly do it too! The stress on your knees is your body getting used to an exercise it hasn't had to deal with first. The inflammation is best reduced by icing! I work in a physical therapy clinic and we are very strong advocates for applying ice at 15 minute intervals. It's the most natural and most effective way to alleviate this. Listen to your body, too. If you start to hurt, or hear popping, take a rest. Consult an MD or therapist. You may need to work on form. But sounds like so far so good!

    Also a note on shoes - I run barefoot and have been for a couple years now without issue.
  • benne070
    benne070 Posts: 51 Member
    Thank you guys all for the awesome suggestions and support! I have an excellent pair of shoes, and no pain other than soreness, just the swelling in my knees. I don't plan to move particularly quickly, I will probably stay on the C25K week 1 workouts for quite a while, until I am used to it and my knees stop swelling :)

    You guys are awesome, thank you!
  • bumblebums
    bumblebums Posts: 2,181 Member
    Have you done any strengthening exercises or workouts for calf/legs?

    ABS.

    Always be squatting.

    But I am! :)

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