Running tips for fatties
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Posts: 58 Member
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!
My goal is to run the local 10km in late October!
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Replies
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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.0
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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!0 -
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!0 -
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!0 -
Ah ok - I took from your OP that you were just starting out walking. Sounds like you're ready for the next step then!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!0 -
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!1 -
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
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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 0
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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!0
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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.0 -
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 3.0 -
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 0 -
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!0 -
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 0 -
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.1
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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.1 -
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.0 -
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 luck0
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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.0 -
bump0
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I started at about 300 lbs after always hating running and became an avid runner.
I agree with everyone who has said to go slowly and take your time.
If you feel pain (as opposed to soreness), then stop and take a few days off to let your body heal. That won't hurt you with c25k. Don't push yourself and wind up injured such that you have to take off months.
I disagree with the statement that you should ignore the hunger that comes with running. Eat! You can burn a lot of calories running, even when you first start (especially weighing over 300 lbs). Your body needs nurishment to fuel your exercise.
Good luck and have fun! And remember: it gets easier. : )0 -
I am just transitioning into jogging now. I started with walking just 2-4 miles and I was really slow last summer...I am now doing 5-6 miles a night at 13 minute miles and have started adding jogging intervals. I agree with the previous posts...compete only against yourself. My sister runs marathons and my brothers both run too. In my world, if I ran for 2 minutes one day and added an extra minute the next day, then I have a personal victory! Take it slow, I have been transitioning since around Christmas time, and yesterday I did a mile and a half and even added some hills...so if I can do this, you surely can! I can't wait to hear your success!!!0
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I did C25K last year. I chose to run outside because never having run before, I wanted to make sure when I stopped the surface under me stopped as well. Had horrid visions of flying off the back of the treadmill. If the treadmill is your best option, follow the advice of the person who told you to use a little incline - my trainer told me the same thing. Set it at 1.5 or 2.0.
Also follow the advice of the people who told you to go get fitted for proper shoes. That was my "reward" to myself for completing the first week. It immediately took care of the shin splits and knee pain I was having when I started.
Someone talked about how slow they are - I'm the same way. I'm 5'2" with a short stride, and I was more focused on getting through the running intervals at all than I worried about how fast I was. My friend who is a runner told me "just keep your feet moving." Don't worry about how fast you're going. Find some good articles online about form and focus on that. (I'd recommend active.com.) It took me half of the program to develop a good stride without having to think about it.
At the end of the 9 week program I followed, I was able to jog a 5K. It took me a really long time, but I finished it. And then I quit running, but spring is finally showing up in Minnesota and last week I was out on the road starting again, and am really enjoying it.
I used to joke that if you saw me running it was because someone was chasing me with a knife, but thanks to C25K I really did start to love it.
You can do this!0 -
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.
^^^^^^^^
ALL of this and one more thing ENJOY and have fun and and I keep a hard candy in my mouth to combat dry mouth0 -
I know you say you don't have access to a treadmill... but that extra 1" of impact travel each stride the treadmill provides might be the difference between success and pain. Just listen to your knees and hips; they'll let you know if it's going to work out or not. We need you running for years; not a few months.
I'm only 212 lb; and I can do cardio 7 days a week on my treadmill. But I only last 3 days a week on hard surfaces.
Have fun and enjoy yourself.0 -
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.
I think it's almost better for you that you don't have access to a treadmill. Everyone is different, but... I get horrifying shin splints from treadmills, and I don't when running for real. Also, treadmills train you to run on a treadmill. One important aspect of running is the physical adaptations that occur to deal with the impact. Don't short yourself of these, that's what builds thicker bones and conditions joints for impact.
I'm pretty anti-treadmill because they cause me great physical pain. For others, it's probably easier.
I do wish you the best of luck, eventually running becomes fun. I promise.0 -
work as slow or as fast as you need too redo days from the app if needed
300 lbs is NOT as heavy as everyone is trying to make it , thats not to say its a good healthy weight, but why harp on that, since you know that fact already.. and are working to fix the problem
my DH is bigger than you are - and he mountain bikes, walks jogs, plays frisbee golf, etc!0 -
I'm too lazy to read all the other replies, so apologies if I repeat stuff, but...
- try to land on the middle of your foot, rolling to your toes, than on your heels, to avoid jarring through the knee and pelvis.
- run low to the ground, don't leap up and down like a gazelle.
- learn to breathe, nice steady rhythm, not panicked gasps.
- take shorter, gliding steps, rather than long springs.
- listen to music! Find some songs with a beat that matches your running tempo, will totally help you get into/stay in the groove. To find more songs at the right speed, head to jog.fm
- if you can, try running on grass rather than concrete to cushion the blow.
- if you're brave, try barefoot style runners like Vibram FiveFingers - they got me running for the first time in my life.
Good luck! I got up to about week 7 of c25k before I got the flu (d'oh!), and I'd always been a complete running fail, but I worked out the above through trial and error, and was super proud of myself 0 -
http://www.myfitnesspal.com/forums/show/47-couch-to-5k-running-program-c25k-
Join us for advice and support as you need it.
You totally rock for starting this, BTW!0 -
I am cheering for you. C25K taught me the importance of well-fitting shoes that suit your gait. They will not be the cheapest shoes you've ever bought, but if you start without good shoes you will have problems of one kind or another and will go buy the good ones anyway.
I also vote for running on grass if you can find a relatively smooth grassy place to run. Football or soccer fields come to mind. The local Community College or High School may have a track with a springy surface - also good to start with. That's where I started with C25K.0
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