Running tips for fatties

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.

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!