How fast/long could you jog when you were 220+lbs?
Adorkable1111
Posts: 22
Im wondering how much I should be pushing myself. I currently weigh 235lbs, and I am 5'4.
I have a tredmill at home, and am wondering what I should set as speed and duration now, and what I should be working to.
What is safe at this size? What were you able to do. ? Also, it is set at MPH.
I have a tredmill at home, and am wondering what I should set as speed and duration now, and what I should be working to.
What is safe at this size? What were you able to do. ? Also, it is set at MPH.
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Replies
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When I first start I could do about 30 minutes on treadmill. I weighed about 258 at the time. I am not 230 and I can walk about 3 to 4 miles outside. I started doing 60 to 120 minutes of cardio a day. I bought an elliptical and at first could only do 20 minutes but now I can do 30 minutes or more depending on time of day.0
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How many miles per hour were you walking/jogging? (speed on tred)0
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5 mph is a good speed to get a nice jog going. Maybe even 4.5. A leisurely walk would be around 3 mph.
Right now I'm around 220 and I do 5.2 mph when I jog. I plan to go faster as I lose more weight. When I walk I usually go at 3.2-3.5 mph and put a little incline into the mix. When I walk I usually go 40-60 minutes.0 -
how long can you stay at 5mph for? at the moment im huffing and puffing bad at 1 min
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Hell, I'm 155 and can barely jog for longer than 2 minutes at a pace of 5.5 on a treadmill. I've always sucked at running, ALWAYS. But doesn't stop me from trying, my knees stop me before anything else.
I know some people who are 200lbs that can jog 5 miles a day. I guess it really depends on the person? He is being advised to lay off of the jogging for now and to stick to walking, since the weight is taking a toll on his knees as well.
So I would say, start off walking and try to maintain a pace of 3.0-3.3 with an incline if you're able, and just continue to work yourself into jogging comfortably.0 -
220 lbs is my ideal weight. When I was that weight in my 20s, I could run very far and very fast.
Remember, weight is very relative to height.0 -
Try a program like Couch to 5K and work your way up to loner intervals. Jumping into running is very hard and makes people feel very defeated very early on. That being said - I can run a 5K outside in 29 minutes but I cannot run on a treadmill for longer than 10 minutes without feeling like I might die!
If you can, try running outside, and let your body set the pace. Running is not about speed (unless you are a racer, sprinter, Olympian, what have you.......) and your body will set the pace quite easily! If you cannot run outside, I suggest starting slwo... very slow and working your way up. Try 4 mph and if it feels ok after a bit, increase to 4.2 or 4.5. It's trial and error. Good luck!0 -
You have to build up to long runs at any weight. Try jogging for a minute then walking for two, then jog for a minute, walk for two... yadda yadda. Start slow, and don't run consecutive days, your body needs to recover. Feel free to walk on the off days. When you get used to it try jogging longer, and extend the total workout time. I would start at 20 minute workouts at the beginning. "Running for Mortals" is a great book for beginners. Just don't try to push yourself too hard. NO ONE starts off running a 5k right off the bat. I started 100 yards at a time, and now I'm training for my 6th half marathon (with a full marathon under my belt). It's not impossible, just start slow and don't give up.0
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I'm 239 pounds and I can run outside for two hours continuously it's taken about 3 months to get this but I had a good aerobic base from walking and swimming before hand. Don't run too fast to start. Run slower than you think speed will come once you have the endurance0
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Hi adorkkable.... thanks so much for asking this question as i have been thinking about this for a really longtime. i am 238 and 5ft 9inch female. i have very heavy thighs and low on motivation and consistency. i keep myself motivated on a daily basis. i go for a interval sort of thing for an hour. i walk normal for about 5mins then i walk very briskly for 2 mins or so and then i run fast for 45 seconds or more. then i come back to a easy pace for 2 mins and then brisk and then run. its very good for me and i feel motivated and feel the burn in my body and love it. this has given me amazing results in weightloss...but i just always went back to bad food. this time i have not and will go all the way now. i do not overthink anything, do not stress out etc...i know i am being good...i push myself more in my runs daily and thats fine. so do keep at it. ure doing great. you will start with huffing and puffing...but believe me you will ease into it by the end of week. just do not stop...
all the best...0 -
I agree that a program like Couch to 5k (C25k) might be good for you to follow. You can google for the schedule online or check out the various apps available. Or you can do your own intervals - just run as long as you can then slow back down to a walk for a minute or two until you get your breath back, then try running again, etc. Keep pushing yourself to run a little farther every week or two.
You may naturally develop some speed as you go but don't worry about that right now. Once you've gotten to a certain point (say 30 minutes without stopping or 3 miles) then you can start thinking about developing your speed.
Since you asked though - I believe I originally ran at 4.3 mph and barely lasted a minute. I don't remember exactly what my weight was at the time but I was over 200.0 -
Thanks
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I can't speak from experience of being 220+lbs BUT I can tell you how my dad started running/jogging again from being 300+lbs at 6'3". He started with running for about 5 mins, give or take depending on how bad his knees hurt from it. He then would walk until his total distance was 1 mile. After every week, he would try to increase his time/distance running while decreasing his walking tim until he could run the full mile nonstop. After that he started increasing the time he ran until he could run for 15mins, then 30, then 45, etc etc. Now he's down to his goal weight, his knees don't bother him as much, and he just completed his first sprint triathlon in June.
So basically, start small then gradually increase and don't over work it. It will take time to get to whatever goal you set for your self but don't give up.0 -
I wanted to reiterate what others have said because I do think it's super important. Whatever speed you start at, you will get better and don't get discouraged.
I know you asked specifically asked about people who weighed 220+ lbs and while that may be a factor in running speed, the biggest is consistency and knowing when to push yourself/take it easy. When I first started running I could not run more than 30 seconds at 5mph. I eventually made my way up to jogging for about an hour at roughly 6mph. At the beginning it was literally start and stop, but the running intervals got longer and eventually a 30 minute jog was no biggie.0 -
It's individual for everyone. The import thing is to start and then push yourself. I started at 290ish, could only do a min at a time on the elliptical. I'm now 215 and can do an hour at a time. Slow and steady but keep at it.0
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I'm 6' 245lbs. I just ran a half marathon this past Saturday. My average split time was 9:40 min per mile.
ETA: I'm 35 yrs old. I'm noticeably faster on a treadmill. If I was in your shoes, I'd just pick a pace that allowed me to run/jog for longer periods of time. The reason I'd do that is because I'm interested in getting my heart rate up for an extended period of time and speed doesn't have as much to do with that (in my opinion) as endurance. Good luck with whatever you do! 0 -
You have to go at a pace that is comfortable for YOU.0
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I can't help you with advice for running at 220 but I am just learning to run 6 months after foot surgery and having never done much cardio.
As others upthread have done I will also recommend getting a couch-to-5K program. I am using Zombies, Run! because I like zombies and the commentary in the app is kind of funny but there are many different programs.
Currently my 35 minute run consists of:
10 minute brisk walk
1 min walk/15 second run - repeat 10 times
10 minutes free-form walking or running
In that 35 minutes I can go around 4km with an average pace of 10min/km. My goal is to be doing 5km in 30 minutes by the end of October.
I am also someone who can't run on a treadmill. It's easier on my joints and feet for sure but it's also way easier to quit. If I spend the first 17 minutes of my workout walking/running away from my house then I have no choice but to spend the last 17 minutes running back. If I'm on a treadmill then I'm much more inclined to just say "F this!" and hop off when I get winded at the 20 minute mark.0 -
I know a girl who is 250 lbs and can run 2 miles without stopping. I also know a girl who is 140 lbs and can't run for 5 minutes without stopping. It's all about building up endurance. Gradually build up to running longer spans at a time.0
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I'm 5'7 and 250lbs. I walk on a 9 inclince at 3.0mph for 6min and i'm dying. I walk on a flat surface anywhere between 3.2mph and 3.4mph. I can jog at 4.0mph-4.2mph for normally in the range of 15min but I have done it for 20min every now and then. Today I jogged at 5.1mph for 2min and 5.8mph for 1min. Haha0
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I like the outside walking as well. I started on the treadmill, but when I walk now a few miles twice or three times a week, I end up having fun and not so much looking at the calories the machine says I have lost. Being outside is very enjoyable and you can change up your workout. I do the eliptacle or treadmill if I go to the gym with friends. I would say do whats comfortable for you but still push yourself for improvement and set small goals to get where you wanna be 0
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I'm 239 (at 5'9"), and on week 4 of Couch to 5k.
Like others have said, I run at a speed comfortable for me...which is between 4.2 and 4.3 mph. It is still a challenge to complete each day. (Five minute runs are my longest interval at the moment. ugh.). I'm a snail, but I'm running.
Work on the duration, then work on the speed. Do what is comfortable to you to be a challenge, but not make you want to give up.0 -
this thread has really been interesting for me to read and take on the advice, so thank you.
I am 247lbs and 5'6" and I have been thinking of giving walk/jogging a go.0 -
Assuming that you're just starting to do cardio, somewhere around 3.5 is good. I started at 233 (5'5", 30 y/o female). I'm down 20 lbs. When I walk outside, I try to keep between a 3.0 and 3.5 pace for 2.5-3 miles. The distance for me varies based on how many hills I deal with.
On the treadmill, I started out at 3.0 for the first week or so and went up to 3.5 after that. I'll kick it up a little here and there, but even after a few months there's no way I could do 5.0 for any length of time. I've also found that increasing the incline but keeping the speed the same provides a great workout.
I tried to start c25k about 2 months ago, but I'm so out of shape that I couldn't do the intervals. I'm trying to build up a good walking base before I try to run. Don't lose motivation if you can't run yet...you'll get there!0 -
I know, I think I can run like a superhero (not wonderwoman), much to the amusement/shock of bystanders, bus, and/or train drivers.
As, I approach a respectable speed of about 6mph, for some strange reason, my eyesight get so focused on my goal, that I fail to see any small dips, stones, fences, gates, dogs, kids, and even lampost, in my way. I blame this from years running on threadmills, so that when I attempt, to run outdoors, I am incappable of avoiding objects, as I so obviously, have failed to excersize the muscle groups, that enable me to stear, whilst running.
My knees, elbows, and chin, have taken to the tarmac, on several occasions, and at my age, I should know better, and stay away from running outdoors.
Anyone, who uses a threadmill, at home are in no danger. Aren't they?0 -
how long can you stay at 5mph for? at the moment im huffing and puffing bad at 1 min
I have about 40 pounds left to lose, and I do that pace for 40 minutes at a time.
BUT....had to work up to it over about six weeks. Used the "Learn to 10k" program to get there.0 -
When I started MFP, I was 235lbs. I NEVER went running, E-V-E-R.
Now when I'm at the gym, I put it on level 3 (which my understanding is 3mph) and its a fast-paced walk. Not a jog by any stretch. I do this for 30 mins and I'm definitely sweating, but it's not too much to handle.
I've also now taken to using the Nike+ Running App when I go for walks outside. The measurements are slightly different, and I'm still getting used to it, but I found myself being able to slowly do more and more. I ran (yes, RAN) more yesterday than I have in a very long time.
My advice: Don't push yourself too hard.
The fact that you, and most of us, are making even a small change can make a world of difference. And the last thing you want is to be discouraged by thinking you're not doing enough, or you hurt yourself but doing too much to start. Once your body starts to get used to being active, it WILL get easier.
Just don't give up! :flowerforyou:0 -
The c25k program is fantastic. It helps you to start off slowly and builds up your endurance over 9 weeks. You can find lots of info about c25k through Google if you're interested. There's lots of apps, podcasts and websites dedicated to it. This is the one I liked best: http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k-plan.aspx. I run with an ipod instead of a phone so the podcasts are perfect for me.
When I started (also in the 220+ range) I struggled at first. Luckily, I found an awesome support group on here, Couch to 5K Running Program (C25K), who gave me the best advice: "If you're out of breath, slow down. If you think you're already going slow... go slower! You should be able to talk (or sing) while you run." They also warned that it may feel like you can walk faster than you can run at first... It's okay, speed really does come later.
Best of luck with your running!0 -
I was 237 and started with slow jogging back in Feb. 5mph as long as I could. Do not remember how long though. Now I run as fast as 7.5 mph at times.
But try this because it will help; Run 1-2 min as fast as you can and then 3.5 mph for 1-2 min to bring your heart rate down, then repeat as often as you can for 30-40 min. Don't be discouraged if you struggle at first, just keep going. After several attempts you can begin to go faster and/or increase incline of ramp to challenge you more.0 -
At 215 or so, I ran a couple of ten mile races. I walked just long enough to grab some water at water stops every two miles. I think I ran the second one at a 10:55 pace.
But...when I started...I was probably running at a 15:00 pace. And couldn't "run" more than a minute or two. Within 5 months Ic ould run ten miles, no problem. Run as slowly as you need to keep going and the speed will come naturally.0
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