Running when overweight?

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Replies

  • jsiricos
    jsiricos Posts: 340 Member
    Its no so much how much you weigh, more like the condition your knees are in.

    Example - I would love to run, I used to enjoy it when I was younger - before I abused my body by kneeling in places where lil old ladies would say "you'll regret that when you're older"
    My Ortho said I have arthritus, not the genetic kind, the "you should have been nicer to your body" kind and I am not allowed to run.
    Walk yes, Bike, yes, anything, except run.

    I'd love to run with my dog like my son does, except I think she'd end up helping me to walk home.

    If it hurts, don't do it, start slow and easy and work up to it.
  • guessrs
    guessrs Posts: 358 Member
    I did walk&runs, 20 min walk followed by very slow 5 min run. Otherwise my knees would collapse. As you begin to lose weight change it up 5 min walk 20 min run and then increase run minutes. No speed trainings until you lose more weight. Listen to your knees. The good news? Your bones get stronger and with time you'll be able to run longer and faster.
  • FindingAmy77
    FindingAmy77 Posts: 1,268 Member
    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.

    Nope just take it slowly.. work yourself up to it. Walking fast turns into some jogging then all out running. Try to do your walking then go into a jog for as long as you can handle then back to a walk, keep doing this. Interval jogging/walking burns lots of calories. I just started but the more I try is the longer I can handle a jog spurt. Just take it easy and make sure you stretch afterwards.
  • ryanferrer17
    ryanferrer17 Posts: 5
    Try to do a bit of strength training on days you are not doing any form of cardio. Although there are people who can run without pain in the knees, better safe than sorry. You provide better support if the muscles' strength is increased.
  • _Zardoz_
    _Zardoz_ Posts: 3,987 Member


    Stretch, stretch, stretch before hand.

    Actually No well not static stretches all the research over the past decade as pointed towards static stretches causing and promoting injuries before running. Best best is to warm up with a bit of a walk before running ore just start very didn't for the first 10 minutes
  • Samstan101
    Samstan101 Posts: 699 Member
    In March of this year I hadn't broken into anything other than a fast waddle for the best part of 15 years. I used C25K and now run 2-3 times a week. I've just signed up for the BUPA Great Manchester run next May. its only 10k but I hope by then I'll have lost another few stone and will be able to complete it in a respectable time.
  • whitebalance
    whitebalance Posts: 1,654 Member
    Keeping my stride fairly short with a midfoot strike makes a big, big difference in my knees' attitude toward running. I wear minimalist shoes. They were the only shoes I could wear for a year or two because of bunions and other joint-related issues, and now they help me a lot with running form.

    I hope it's going well for you, Lumpy! :happy:
  • jesserunsfree
    jesserunsfree Posts: 194 Member
    im 5' 9" and weigh 274 lbs and 100 lbs over weight. I've lost 78 lbs so far and have been running. I have been building up slowly but surely and now on average do over 4 miles, 4 days a week. It has been the best thing ever for my body. Not only I am loosing a great amount of weight but my legs and knees are getting stronger. I think that have a talk with your doctor if he says your body is healthy enough to run go for it!
  • armymom5
    armymom5 Posts: 115
    I have knee problems and I run. But, I learned from experience that overdoing it does cause injuries not just to the knees. In the last year, I have had a stress fracture and plantar fascitis. So far what I'm doing is working well for me. I workout 6 days a week. I'm doing a couch to 5K program and run every other day following that program and on the days I don't run, I do an elliptical interval program. And rest one day a week. Good luck to you!
  • Goal179
    Goal179 Posts: 314 Member
    I am 240 (now down to 229) and I run in intervals. I do the C25k app. I suck at it!! But for some reason, I keep going. I am still on week one even though I have been doing it for over a month. But I am doing the best I can and burning massive calories while doing it. I cannot run for long periods of time (60 seconds max) but it is a great start for me. Here are some things to keep in mind:

    1) Invest in some good flexible knee braces to keep your knees stabilized if they feel shaky or weak
    2) Practice good form. Let your entire foot absorb the pressure and try not to be too stiff
    3) Stop when you get tired
    4) Invest in good shoes. I started out with "running" shoes that had very little sole and later realized that I needed a thick sole with a wide tow box in order to help absorb some of the pounding
    5) Stretch, stretch and stretch before and after your run
    6) Do some good exercises to strengthen the thigh muscles around your knees. Once those muscles that actually hold your knee in place are good and strong, you have less chance of injury
  • Still_Fluffy
    Still_Fluffy Posts: 341 Member
    I weighed 390 pounds when I started running. I started with running a minute and then walked a minute. Over time I ran longer and walked less. I ran my fist marathon weighing around 330 pounds. I was very heavy and I still finished the race. I've ran four other marathon and several other races in the past four years and my knees are fine. When I started out they hurt a bit, but as I lost weight and became a better runner they stopped hurting.

    Couple of things to think about: Being overweight will have a devastating effect overtime one your knees so get out there at run.

    If I could do it over again, I would add weight lifting with a focus on my hips and core. If your hips and core are strong it will help the knees.

    Go to a running store and get fitted for a good pair of shoes. This made a huge difference for me.

    Go to youtube and fine videos on good running form, bad form can cause knee pain.

    Although you said outside running in bad for your knees it actually good for you and your knees because uneven surface engages you stabilizing muscles which get stronger help protect you other joints.

    Several studies have shown regular runners have better joint health (including knees) then non-runners.

    F* the na-sayers and go out and run.
  • Laurayinz
    Laurayinz Posts: 930 Member
    For years I had/have knee problems... they crunch and crackle and sometimes hurt like a !)*@&!)@^! going up and down steps especially. it would come and go. Because of that, I figured running was a never-gonna-happen for me, overweight or not. But for the heck of it, I tried C25K last year and to my surprise, the knees didn't hurt at all from that. Sometimes they still hurt, but it's not related to running, for me anyway.

    I don't stretch much before or after either, other than maybe if it's cold and I'm trying to warm my body up a little anyway and even then I'll just do a minute. I have a fear & history of calf cramps, so I'll do a little with them. Good shoes for your stride can help you land properly, and could help alleviate pain.
  • tallieterp
    tallieterp Posts: 257 Member
    i actually started out with knee problems before i started working out again... while i had heard the same type of things - i got some decent braces to support my knees when I ran and I try to stick to flatter routes and avoid steep downhills if I can... my knees have certainly not gotten worse but instead as the weight comes off they continue to get stronger... i was 5'7" and 265 when I really started to run so don't be intimidated!
  • joyincincy
    joyincincy Posts: 228 Member
    OP -glad you brought up this topic as I start learning to run next Monday. Great info and suggestions from everyone on here.

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