Tips for Running @ 250lbs+?

I absolutely love this question and the responses are very insightful. I started running at 270lbs and here are the things that were tremendously helpful to me:

1. Wearing 2 sports bras
2. Having amazing tunes with a higher bpm. I can't hear new music wiout evalutating the beats per minute and determining if it is a good one for my fast walk/slower jog
3. Compression pants
4. Professionally fitted shoes (I suggest someplace for you like Porland Running Company. They evaluate your walk and get you the right fit - this is crucial!)
5. Socks... the right socks are important. I like padded bottoms, thin tops and moisture wicking.
6. 5ks - look into registering a race that you can walk or run in. Work your butt off to get ready for it. Celebrate your success of completing it. Schedule another one in the future and try to beat that time. Rinse and repeat.

These are just some of my ideas. Couch to 5k is a good program, but like someone already mentioned, it takes us longer to accomplish it than the program is tailored for.

Most of all - have fun! If you get pleasure from being outdoors - do it there. If you prefer the treadmill (like me, it's more controlled and I can get lost in my head) then go with that.

I agree with all of this! If a C25K program seems too 'fast-paced' you might check out the book "Run Your Butt Off" by the running coaches at Runner's World. They talk about breathing, pace (SLOW!!), and tips on stretching/cool down etc.

Best of luck!

I just started jogging at 219 lbs - just take it slow, I started at about 5 minutes at a time and now I'm only up to 10 or 12 minutes but I intent to eventually do a 5K - If you want running inspiration read this:

http://wtf.tw/ref/mcdougall.pdf

Its a fantastic book about native Mexican distance runners, super inspiring and a good read. There's another book about the authors running technique called "the cool impossible" about learning to run without hurting your body. Thats where I started at least, hope you find it as inspiring as I did

I started at about your current weight with my running program....I've been working toward running greater time/distances veeeeerrrrryyyyy sloooooooowwwwwlllyyyyy. I started with C25K to get a template for how a beginner's running program should look. I tailored it to how my body was feeling...ie; if I thought it was too much, I backed off. If I felt stronger, I pushed harder. Lots more walking than jogging in the beginning. Listen to your body, but don't be afraid to challenge yourself a little at a time. Decent shoes. Good form. Run so slow that you don't think you can go any slower. Over time you'll build endurance and be able to run longer and faster. I've been working on this on and off for a few years, and my fastest pace is a 12:30 minute mile....which I can only keep up for about five minutes. The first year, I mostly walked and would occasionally jog for only up to two minutes at a time. I've walked several 5Ks, and run/walked two 5Ks. I've never injured myself, and after two years of 5K's, I'm hoping my next one at the end of July will be an "all-run" one at approximately a 14 minute mile. You might try subscribing to Runner's World, too.

I've started C25K a few times, and have dropped out, mostly because of discouragement over how slow my progress was. I'm going to start it again in July, but in preparation, on my cardio days in June, I have added a 5 k walk just to help myself adjust to the distance, and to help build the habit off getting out. One of my end goals is to do a sprint triathalon next year. I can't say for certain yet, how this time around with C25K will work out, but I think the key to a lot of my success so far is to not get in a rush. Start slow, progress slowly, and give yourself time to adjust.

Also, the advice given so far on doing something that has less impact on the joints is good stuff. You can start building up your cardiovascular endurance with it, and use the walking just to establish the habit of getting out and going. You'll get there...just be patient, be safe, and do your best to make it fun!

Thanks for the tips so far! I will have to see what we have in the mall closest to us in Portland and get fitted for shoes.

I want to run... if I wanted advice on lifting weights I would have made an entirely different topic.

The mall is likely NOT going to have the right store for you. You need to go to an actual running store. Here in Ohio we have Second Sole and Vertical Runner. Mall stores like footlocker etc.. yeah NO STAY AWAY. Do a little research or maybe google "running stores portland oregon" and see what you come up with

Definitely.

I just joined this site today and love it. I saw your question and wanted to share my thoughts with you. I am 300+ lbs and love the idea of running, but am afraid of snapping my legs at the knees at this weight. What I find most helpful is jogging in the swimming pool around 4 foot depth. In doing this there is no fear of falling, the water adds resistance, it much less strain on my arthritic knees, and it is something I can do and feel good about. Best of luck and I hope this tip helps. :flowerforyou:

I've started C25K a few times, and have dropped out, mostly because of discouragement over how slow my progress was.

I've done the same thing. Joining an actual group of people with mentors who run with you and give you tips on form, etc.. and other people who run with you and help motivate has been massively helpful. The longest mile I ever ran getting there on my own was 14:30, and tuesday I ran a mile in 12:12. Big improvement. This morning I ran 10 min on 2 min off X3. Plus an extra run of 4 minutes at the end so I'm up to 34 minutes running. That is huge for me! I'm not as heavy as the OP. When I was I benefited greatly from the recumbent bike. It's very easy on your joints and it definately works your muscles. In fact, that's what I do at the gym on my cross training days.

I think running draws you in because it's something that seems like an accomplishment? I don't know. I completely get the appeal, but there is nothing wrong with doing a bike either. And lifting can be quite useful as well. It's probably best to combine some of it, but it's obviously up to you.

I started the C25K at about 275lbs, I repeated weeks as I needed too, and refused to let it beat me!! Good shoes as everyone else has said are an essential, as is a good running bra - But most important is a determination to do it!! Become a runner - it is a great feeling being out there, and you can do it!!

Applying this fact to a 150-pound runner, who has an average of 400 foot-strikes per foot per mile, during a one-mile run each foot would endure between 60 and 90 tons of force. Typical runners training from 40 to 80 miles per week could expect to expose their bodies to approximately 16,000 to 32,000 impacts per leg per week, equivalent to about 2400 to 7200 tons of force.

Force is not expressed in tons, which is a weight unit, it is expressed in Newtons, a force unit. Just saying, as I'm studying physics.

I started running around your weight, let me say first to take it slow! Running is really hard on the body and that much harder when carrying around extra weight. I used the C25K app when I started. Good shoes are a must! Stay off the concrete as much as possible as well. I recently hurt my knee running and have backed off. I'm older than you, so more prone to injury but I've decided that I'm going to do a lot more weight training before I go back to running. Also, STRETCH, very well after a warm up (I'd jog for 5 minutes or so first) and then after you're finished. Best of luck, I did find the weight coming off easier with all the calories I was burning by running but if you do feel some unusual aches and pains be sure to back off some or you'll be sidelined for much longer. Also, if you have access to a pool, running in a pool is really good exercise. I was a cross country runner in high school and we did that as part of our training.

I LOVE ZOMBIES RUN! I started a thread awhile ago but NOONE responded (perhaps the zombie apocolypse took out everyone's internet that day?)

Good for you for starting! I have one workout left on the 5k app and have 4 missions done on the full app. Friend me if you ever want to talk about the game or anything else!

I would highly recommend the Zombies, Run! 5k app. Do what the DR says! She tells you to do everything at your own pace. If you can't run, just walk. You'll get to a point where you'll just want to run.
The 5k app is really great and the story line is set between the helicopter crash and your first offical mission (mission 2) for Abel Township.

I started running at 250 a couple months ago!! What really helped me was interval programs (i'm using c25k, but there are tons out there). It helped my body get used to running slowly. Also don't run every day - your leg muscles and joints will need to get stronger and they'll need some rest. Also I would advise not running for more than half an hour (and maybe even less) to start. I tried to do an hour every day program about 6 months ago and i hurt myself and gave up completely. If you want to do more cardio time, ellipticals are great!

Definitely get fitted for shoes vs just buying a pair. When you go to a store that has staff that knows what they are doing it makes a BIG difference. They can determine the way you walk and fit you with shoes to lessen hip and back pain.

Also, C25K is a really good program to get you there.

I've been a runner off and on for years - since my mid thirties. I've been off for the past year while I healed a non-running related injury and just getting back into it again myself. You've gotten some great advice here on shoes and clothing and cross training. Most importantly, build up slowly. It's not just the cardio your heart has to get used to, your body needs time to get used to taking the impact of running and time to develop the muscles needed. It will but you just have to respect the process and build up gradually and, as many posters have said, listen to your body - aches are normal, sharp pains are not. The general rule is no more than a 10% increase in time or distance every week. Most of the running programs do that but if your body needs more time, increase your time/distance even more slowly than the program says or repeat weeks until the runs feel comfortable. And hydrate well ahead of time. Don't wait until you start running to drink water - drink a bunch an hour or two ahead of time so you start your run hydrated.

I think the one thing no one has mentioned is that running is mostly mental. Yes, it's hard physical work, particularly when you're trying to build up your mileage. But the most rewarding part of becoming a runner is realizing you have the ability to overcome, you can do it even when part of your brain is telling you you can't. You will learn that you are mentally stronger than you ever thought you were and that spills over into so many areas of your life. You will have great run days where you feel like you could go forever (or at least for another 10 minutes or so!) and those are so wonderful and that's the feeling you're out there for. And you'll have days when your legs feel like lead, when the mere thought of another step is agonizing, when you feel like you're gasping for air the whole time. On those days, tell yourself you can do it. Turn up the music to tune out the voice complaining inside your head. Play mental games with yourself. Tell yourself to run to the next telephone pole, and then the one after that, and then to the corner after that, until the buzzer goes and it's time for your walk. Slow down to catch your breath if you have to, take a short extra walk if you really must, but just keep on trying. Every little bit counts and every little bit gets you closer to your goal. I find it helpful when I'm having a tough run to think something like, "hey, 3 weeks ago I could barely run a minute, now I can run 3 minutes even if they were a crappy, slow 3 minutes!" It helps me to realize that even though today wasn't a great day, I am making progress overall.

I like to run outdoors and always have, but it's a personal choice whether or not to start on the treadmill or outdoors. Wherever you feel most comfortable. I also like to run with a group and get together with a bunch of friends on a Saturday morning for a group run - we encourage each other and the weekly date keeps us all running during the week. Running buddies are great motivators! Someone mentioned joining a running clinic and that can be a good idea. A running clinic is where I met my group of friends. They often have educational talks as well as the support of a group for the actual run, and if you're a beginning runner, you can learn a lot from these, even if your schedule means you can only make one run a week with the clinic.

Most of all, be proud of yourself! You're taking a big step toward getting really fit! How many people do you know who can run 5K? Probably not that many, and in the not too distant future, you'll be one of them!

I know this is a super old thread. I am in the middle of couch to 5k. I've tried to start many times and dropped out. A decade (or more) ago because of sports bra issues. In the fall, but then it was too dark and I started a new job and commute. I don't like treadmills so I only run outdoors. Then the weather sucked (winter for me is rain). I am in week 3 at the moment and trying to figure out to fit in running.

A lot of the advice above assumes you have little endurance. Personally, even at 220, I haven't had issues after getting the right shoes and bra. If you haven't walked a 5k it will be harder for you. If you can easily walk 20-30 minutes at a decent pace c25k and it's clones will be fine for you. Repeat weeks as needed.

If you have knee issues, it might help to do the 200 squats program first to build strength in your legs!