Running when overweight?

Something I've always wanted to train myself to do was run for long distances, but I recently read that anyone either heavy or overweight just shouldn't run at all because they'll basically massacre their knees?
Is this true? Am I doomed to forever use the elliptical?
Elliptical's not gangster at all :grumble:
I'm 210lbs and 6'2, so about 20lbs overweight.

Maybe work up to it? I am 5'6" started at 214 lbs. I started cardio workout videos, got down to 208 and then increased my workouts. I am now 199 and jog at a good pace and I don't have any knee problems. I can also run further than I ever could since I worked my endurance and fitness up.

Just go out and start walking and running. When you can, run, when you run out of breath walk. If your knees hurt, change shoes or try minimalist. Some heavier people can run, others can't. The only way to find out is to get out there and try.

I started running when I was about 220 pounds or so and I had finally built up to about 20 minutes on the elliptical. I did plenty of hiking and my running was horrendous, but I just kept going. After several years, I injured my knee in an unrelated sports accident and I'm back down to mostly 5km runs. It's frustrating but you gotta just keep moving. Besides, I hate treadmills and the elliptical.

It all depends. It's the case with most things. I've had knee pains off and on since I was about 11, and I was never overweight until age 18. Running can definitely aggravate knee problems, ESPECIALLY if you're overweight, and I wouldn't doubt that it can cause them. But if you've had knee pains in the past, I definitely would use caution. If you haven't, well, I don't know.

Build up a good cardio base with being able to walk 30 minutes at a brisk pace on a regular basis. Make sure you have good running shoes. Then, start an interval program like Couch to 5k.

Something I've always wanted to train myself to do was run for long distances, but I recently read that anyone either heavy or overweight just shouldn't run at all because they'll basically massacre their knees?
Is this true? Am I doomed to forever use the elliptical?
Elliptical's not gangster at all :grumble:
I'm 210lbs and 6'2, so about 20lbs overweight.

OP,

I am 26 yr old, 285lbs / 5ft 11in female that does 5Ks races on the weekends and training runs between 3-5 miles during the week.

I started with the Couch to 5K training and moved on from there- slow internal training to get your stamina and endurance built up.

Next year's goal is to run 5mile and 10K races with a timed goal in mind, right now I sit around the 50 minute mark.

Trust me you can train to run long distances If my fat *kitten* can at 75lbs heavier than you (and its not muscle) then you can as well.


If you have a smartphone just look up for 5K apps for the internal training; look into RunKeeper for GPS, then walk out your door. You will be surprised at how well you will progress.

Give it a go. I just started jogging, at 200lbs, and im 5'2. I've not encountered back knees yet. As mentioned about, start by walking then jogging. You'll work up to straight jogging. Good luck.

It really not the weight as much is the condition you are in. I'm 6'3" and 210 lbs. I run at least 5k every day on average.

I also suffer from a joint disease that I monitor my knees a little closer than most.

Your body really has to be use to the pounding and punishment you put it through. You really shouldn't go for long distance at first. Like some have mentioned, walk then run. If you have to stop, its more than normal to do so. Just go slow on the speed and distance and everything will work better in the long run(no pun).

Good luck!

I started running when I weight around 280, on a 5'3" frame. I also have osteoarthritis in one knee. My doctor had me start out with intervals to give my joints time to adjust, she also had me ice my knee after every run, whether it felt like it needed it or not. It worked. At this point I run regularly with no knee pain.

Weighted squats are part of my strength training ruytine. My osteo recommended them over a decade ago when I first injured my knee, but umm, I just started doing them this year :laugh: Anyway, they have made a huge difference.

I started running at 238/239-ish (5'9" female) and have bad hips and back problems. I've only gone down to 224 now and run 4-4.5 miles at a time, and I'm working up to half-marathon training.

Start by getting fitted for good running shoes. Go to a specialty running store, and have them do a free gait analysis, then get some shoes that are good for your body and running style. Then work up to distance running by doing intervals. Do you run at all yet? If not, maybe try the c25k program to get started. That's what I started with at the end of April, and my training plan right now is working towards 10 miles at a time within the next 2 months.

You should be okay if you start slow and take your time. When I first started with this weight loss thing I started walking and wanted to move on to running as well. What I used to do because I didn't want anyone to see me struggling was get out extra early in the morning. I'd walk a block, run a block, until I was able to run the whole time. I did this for awhile because I couldn't afford the gym. Later on I moved to the treadmill and each month as I got faster and could run farther, I'd increase my speed. I'm now running at 6.7 on the treadmill. I alternate when I can between running on the treadmill and a regular run on the road. I have to admit to some minor knee issues but it is mostly due to an injury some years ago. All you need are the proper shoes, learn proper form and pace yourself. Heavier folks (like me) need shoes with extra cushioning to make the impact easier on our knee joints. Also make sure you get some strength training in as well, like lunges and squats with weights. It helps to keep your legs strong and run farther and faster.

Take your time and go for it!

I forgot to mention that concrete is rougher on your joints. I have found trails to be gentler than asphalt, which is gentler than concrete.

I am inspired and will soon be running with ya'll. I want to run a 5K for my 48th birthday in March so I have time to train.