Jogging while overweight...

jensiegel39 · December 2013

Hi All,

One of my biggest goals is to be able to jog. However, I've been told at my weight (205.8) that it would be dangerous and damage my joints and such. I've seen people who weigh more than me jog, but I tried it one day and thought I was doing to die! Seriously. I did alternating walking and jogging, jogging between mailboxes and light posts. Now, I'm in the gym ever day of the week, do Zumba 4 days a week, do the arc trainer/ elliptical every day for 30 mins to an hour, and feel fine with those. I'm lifting weights every other day. I'm just not sure if I should wait to lose more weight before trying to jog. I know about the C25K program and the Mayo Clinic one, but I didn't see anything saying whether it's safe or not to try at a certain weight.

What do you all think?

By the way, I got real running shoes now (I had others that were hurting my feet severely), so when I tried to run before, it was painful. I also have a pretty bad back. Walking on the treadmill hurts my back, yet the elliptical does not. Zumba does not (too much - although I don't do all the twisting and jumping). I have sacroilliitis across my lower back and hips, which is one reason I'm really trying to lose weight.

Any advice would be appreciated! I don't want to hurt myself, but it's my dream to be able to jog several miles at a time. Thanks!

xX_PhoenixRising_Xx · December 2013

What does your body tell you? If your back hurts, or any of your joints hurt when you attempt to jog, then you're possibly better off focusing on other cardio exercises. If not, then where's the problem?

I started jogging earlier this year at around 115kg/253lbs. At that point my knees bothered me a bit. I worked up from interval walking/jogging to jogging/running 25 mins straight. Then I stopped because my knees got so sore, and I completely lost that fitness. I was still doing an hour of cardio most days, but sticking with bike/elliptical/walking.

I started jogging again a few weeks ago. It nearly killed me to jog 3 mins, but I've been able to build up my endurance much quicker than I did back in May. I'm back to jogging 25 mins now, and I'm currently 218lbs. No joint problems at all, and neither my doctor or the trainers at the gym see any problems with me jogging. If anything seriously hurts, I'll stop. But until then...

Anyway I hope that helps you. There's nothing wrong if you chose not to jog/run, but if you want to then try it and see how you feel. Something like C25k is really good, and I've known plenty of other people over 200lbs that have done it. Remember, you can repeat days and weeks of it too. It might take longer to finish it, but it's all progress

steve_mfp · December 2013

Running puts tremendous stress on the joints.

One of the best for cardio is swimming, but that's not always a viable option.

Do the treadmill at a walking pace, if you want to up the workload just use the incline.

MinimalistShoeAddict · December 2013

Talk to your doctor before beginning any new exercise program. That being said I see no reason why you cannot start a C25K program and slowly move up from there.

There are plenty of people much heavier than you who run long distances:

http://msn.foxsports.com/other/story/sumo-wrestler-breaks-world-record-for-heaviest-man-to-complete-marathon-032011

With C25K feel free to repeat workouts as many times as necessary. Walking is part of the program and nothing to feel bad about. Keep working and you will achieve your goals!

Phaedra2014 · December 2013

My advice is to strength train first and as the weight comes off, add cardio.

asp415 · December 2013

I started running when I weighed more than that & have not had any issues besides PF, but that was in part to horrible shoes. If your Dr. Clears it then don't hold back & do it. Take it slow & listen to your body. Good luck.

angelams1019 · December 2013

I'm 250 pounds and I run 3-5 miles at a time without having to take a break regularly.

When I first started, I thought I was going to die after about 10 seconds. So I stopped...When I felt like I could run for another 10 seconds, I did.

Start slow. Don't push your body more than it wants. My biggest issue with running was learning how to be patient with myself. You will get there...Just do what you can and push yourself a LITTLE further over time. You WILL continue to progress....And you will be amazed!

jensiegel39 · December 2013

Thanks for the advice all. I think some people didn't read my full post - I know it was long - because I am doing cardio every day and strength training every other day, plus Zumba 4 days a week.

I think I'll try it in a few days when I have time and see how goes. I just want to make sure it doesn't hurt me too much. I guess I'm not sure what's normal pain or not for jogging. Should you have any pain? My shins and feet hurt when I tried before, but also I didn't have good shoes for me. I'm very flat-footed and they didn't support my rolling ankles. Now I got a pair of Brooks and they have the built in orthotic, so maybe that'll make a difference.

Anyway, thanks for the advice!

juanpegler · December 2013

I started Jogging/walking intervals when I weighed almost 300lbs. granted I could not go for too long, but I started.
I also did other Cardio +- 90min

My knees hurt while running but not bad enough to make me stop.
After a short time I was able to run more and walk less. Now my knees hurt for the first 5 min or so. but once I get to my second breath, once I break through that wall the pain almost goes away.

If my joints are sore the next day I make sure I don't run for that day (Has only happened once after my first 5K run

I have seen somewhere that it doesn't matter how much you weigh. long distance running is bad for your knees. But I am not sure.

angelams1019 · December 2013

Thanks for the advice all. I think some people didn't read my full post - I know it was long - because I am doing cardio every day and strength training every other day, plus Zumba 4 days a week.

I think I'll try it in a few days when I have time and see how goes. I just want to make sure it doesn't hurt me too much. I guess I'm not sure what's normal pain or not for jogging. Should you have any pain? My shins and feet hurt when I tried before, but also I didn't have good shoes for me. I'm very flat-footed and they didn't support my rolling ankles. Now I got a pair of Brooks and they have the built in orthotic, so maybe that'll make a difference.

Anyway, thanks for the advice!

I have a bad back and shoes DEFINITELY made a difference for me! I found on my longer runs my back would start hurting pretty bad, and as soon as I got new shoes, the pain stopped!

As far as "pain", only you know what is painful to you. What may be discomfort to me may me painful to you. You really just have to listen to your body. If your gut instinct tells you you should probably stop or slow down before you injure yourself...then stop or slow down. Just try to recognize the difference between fatigue and pain.

And like I said, just start slow. If you have to go 10 seconds on 10 seconds off, do that. Get your body used to the movements....Then next week go 20 seconds on 20 seconds off...And so on...

I never imagined being able to run a mile...or 3...or FIVE without stopping. You will get there...You just have to be patient!

jensiegel39 · December 2013

Thank you! That's very promising... I will give it a try then.

wiscck · December 2013

I'm your weight and I've been jogging for a few months now, so I weighed more when I started. FWIW, Zumba was much harder on my joints than jogging. I did C25K, and the tip is to go s l o w l y at first. You should be jogging barely faster than you walk, if you're even going faster. Don't feel bad if you have to repeat weeks of the program. Good luck!

unapologetically_crystal · December 2013

i think i weighed 260lbs when i first jogged. i STILL cant jog for long.. but thats just me and mostly because i wont ignore the voice in my head that says i cant do it. i have had what i believe to be shin splints before.. thats painful! lol. listen to your body. if it hurts.. then slack up a bit. it takes time to build up an endurance. i like to walk some jog some walk some etc.. that helped me to get better at jogging and allowed me to jog a little more over time. im way out of practice now but i remember not being able to even walk very far or long. you will improve the more you do it.

meshashesha2012 · December 2013

i'm obese and i sprint. no problems here i just have to make sure i'm wearing a really good sports bra :laugh:

in addition o making sure you're wearing the correct shoes for your gait and your footfall ( just because you're overweight doesn't men you need to wear motion control/stability shoes) also make sure you have good running technique. you can look into local running clubs near you because they will have information about clinics and classes

have fun!

OMGeeeHorses · December 2013

I have a broken healing leg and I am jogging and was jogging at 330lbs!! Was I sore and hurting some, yes. But I also realized that it was more my body having sympathy pains. So what I did to help myself was walk 1 day and then jog the next and kept doing this every once in a while and It helped me lose my 46lbs so far! You can do this!!

JUDDDing · December 2013

I've been told at my weight (205.8) that it would be dangerous and damage my joints and such.

Lots of people say lots of silly things.

I started running last February at 282 lbs.

I never had any problems when I wasn't doing silly things (like doubling from a 5k to a 10k one run "to see what it is like", etc).

Start slow - work up. c25k is a good program, repeat weeks as needed.

Rocky_ZG · December 2013

Maybe you should first focus on different cardio exercises like mountain climbers, jumping jacks, low and high skip, squat jumps and burpees which are of higher intensity but shorter duration.

If you feel any pain and discomfort (more than normal muscle pain as result of intensive exercise for unfit person) then you should give up running for now.
Forcing the running can easily cause injury which will disable you from exercising for the next 6 months. Not worth the risk in my opinion.

And most importantly - since you have medical condition directly impacting your joints, you should consult with medical expert regarding which exercises you are allowed to perform safely.

Maaike84 · December 2013

Good job on wanting to improve your health!! I agree with the posters saying you need to listen to your body, and test it out slowly. A C25K programme is an awesome way to build up your endurance! And don't feel encouraged too quickly - it takes time for everyone to build it up if they first start. I was only a little bit overweight when I first started running, and I also felt like I was going to die, running 3 minutes... Now I can run 30 minutes without stoppping with no problem, and have run a 10 k in the past and am considering training for another one.

Another tip I would like to give you is to pace yourself - building up endurance isn't done through fast sprints mostly (at least not in the beginning), but through slow and steady jogging for increasingly longer periods of time.

Good luck!

blueboxgeek · December 2013

I'm around the same weight as you and just getting in to jogging (add me as friend if you like and we can compare notes).

Earlier in the year I built up to jogging 23 minutes none stop but sadly let that go and went on holiday etc etc.....

So I am determined to get there again and try and run again. I use map my run and start off with jogging a minute, walking a minute and just repeat as much as I can. Then once I can't jog any more I am usually a fair distance from home and have to walk back lol. Last night I covered 7.7km in total. The first 4km was interval jogging / walking and then the rest was the walk back.

Maybe you could try jogging on grass or a softer surface to try and help protect your joints? I also have back trouble after a car accident two years ago and last night my back was very sore when I got home but I took some painkillers and slept like a baby!

soldiergrl_101 · December 2013

Hi All,

One of my biggest goals is to be able to jog. However, I've been told at my weight (205.8) that it would be dangerous and damage my joints and such. I've seen people who weigh more than me jog, but I tried it one day and thought I was doing to die! Seriously. I did alternating walking and jogging, jogging between mailboxes and light posts. Now, I'm in the gym ever day of the week, do Zumba 4 days a week, do the arc trainer/ elliptical every day for 30 mins to an hour, and feel fine with those. I'm lifting weights every other day. I'm just not sure if I should wait to lose more weight before trying to jog. I know about the C25K program and the Mayo Clinic one, but I didn't see anything saying whether it's safe or not to try at a certain weight.

What do you all think?

By the way, I got real running shoes now (I had others that were hurting my feet severely), so when I tried to run before, it was painful. I also have a pretty bad back. Walking on the treadmill hurts my back, yet the elliptical does not. Zumba does not (too much - although I don't do all the twisting and jumping). I have sacroilliitis across my lower back and hips, which is one reason I'm really trying to lose weight.

Any advice would be appreciated! I don't want to hurt myself, but it's my dream to be able to jog several miles at a time. Thanks!

When i started three months ago I was 210 and felt like you, like I was going to die if I ran. So what I did was intervals instead. I would run for 1min and then walk for 1min for ten minutes total. Eventually over time, my form got better, my speed got faster and now I do it for 1 whole hour. The weight has practically fallen off I also alternated between the elliptical some days because of soreness and what not

Rai007 · December 2013

first thing your heart will get use to jogging quickly
seconldly what is your bmi so we have an idea where you stand
it is doable
but yes for knees and legs it is a bit hurting
if you are losing weight you dont need to start it right now.

_Zardoz_ · December 2013

I started at 280 pounds. Take it easy and it should be no problem

LGS1974 · December 2013

If your back is already painful on the treadmill it's going to be much worse if you jog outside. I've had problems with my sacro-iliac and had prolapsed disc which I had surgery for. I'd say put more focus in strenghtening your core (pilates etc) which will help support your back and lose a bit more. Obviously it's a personal choice.

I wouldn't risk jeopardise progress by jogging. Perhaps you need another goal.

shred_me_up · December 2013

Honestly, jogging hurts a lot of peoples knees (including mine) so I would be careful, how about swimming? super good on the joints

BrianSharpe · December 2013

Running puts tremendous stress on the joints.

One of the best for cardio is swimming, but that's not always a viable option.

Do the treadmill at a walking pace, if you want to up the workload just use the incline.

Honestly, jogging hurts a lot of peoples knees (including mine) so I would be careful, how about swimming? super good on the joints

Serious misinformation alert........

Study after study have repeatedly demonstrated that running does not wreck your knees and/or hips.....

http://www.runnersworld.com/beginners/will-running-ruin-my-knees

http://www.mensfitness.com/training/endurance/fact-or-fiction-running-ruins-your-knees

there are risks associated with the morbidly obese and running, obviously, is contraindicated for those with chronic joint problems but it has been demonstrated to actually alleviate symptoms of early stage arthritis.

Many runners will experience some form of knee pain during their running careers most of the time, however, the pain does not relate to an actual knee injury but to muscular imbalances, IT band problems (overuse) etc.

To the OP, I started running in my early 50s at 235 lbs. Start slowly, build gradually and cross train (swim, bike, row, lift weights etc)

bobbijodmb · December 2013

You can do it. I started jogging when I was much heavier and will be doing a half marathon in April- there are lots of crazy thoughts about running but if you want to do it and you like it, then do it. I hated it at first and I still don't love it, I just hate it less

best of luck

l_clc · December 2013

I didn't read fully what others were saying so if this has been covered, I apologize! I'll share my experience with you. When I began my journey at 220lbs, I wanted to become a runner as well. My first month, I started jogging and doing the 30 day shred. After two weeks I was developing serious shin splints. I tried to heal myself through it for about 3 weeks with constant icing, stretches etc. Eventually I decided to take time off from running and exercises that put extra stress on that area and heal up properly. It's been 5 months since then and 3 weeks ago I began working out again and jogging. I have had no problems now that I am a much smaller person. I think it's great to exercise the whole way through...please don't think I'm condoning exercise in any way! But as far as jogging goes (I was a jogger most of my life), I never had problems until I was at my heaviest weight. It is hard on the joints, so there may be a bit more risk there. The exercise you're doing now sounds fantastic! My suggestion is to slowly add jogging in and as you get smaller it won't be as hard on your joints...that's my two cents! Good luck!

DeeDoy · December 2013

I sometimes have issues with my knees BUT I didn't have until I started doing more strength exercises (squats with weights etc) rather than give up either, I got some knee supports and I pop those on when my knees are a bit sore for running and always when I lift. They are quite comfortable and help me wonders, obviously consult your doctor but something like that might help not just with running but with strength training too

Rocky_ZG · December 2013

Serious misinformation alert........

Study after study have repeatedly demonstrated that running does not wreck your knees and/or hips.....

http://www.runnersworld.com/beginners/will-running-ruin-my-knees

http://www.mensfitness.com/training/endurance/fact-or-fiction-running-ruins-your-knees

there are risks associated with the morbidly obese and running, obviously, is contraindicated for those with chronic joint problems but it has been demonstrated to actually alleviate symptoms of early stage arthritis.

Many runners will experience some form of knee pain during their running careers most of the time, however, the pain does not relate to an actual knee injury but to muscular imbalances, IT band problems (overuse) etc.

To the OP, I started running in my early 50s at 235 lbs. Start slowly, build gradually and cross train (swim, bike, row, lift weights etc)

Most people don't know how to run properly.

Also if someone has 50-100+ extra pounds, then he/she is putting a lot more stress on joints with each step. Running with normal weight is not the same as running with extra weight. Majority overweight people will probably be ok with running, but for some of them it can lead to serious problems.

So... are you willing to guarantee that OP will avoid any danger to her health if she insists on running in this condition, and pay for possible treatments if she injures herself? Of course not.
Worst thing is that OP knows that she should not run in this condition (I am guessing that her doctor said so due to her medical condition), but she is asking for the "blessing" from forum audience instead of getting one from medical expert.

People on this forum should be more careful when advising and encouraging others on potentially risky activities.

I am also fascinated how people are more likely to listen to the advice from anonymous forum source than from expert telling it to them in person.
In my opinion, for their own safety and health all obese people should make detailed medical examination with ECG included, and get blessing from their doctors before jumping blindly into exercising. Maybe even postpone more demanding exercising until first shedding some weight with good nutrition.

jensiegel39 · December 2013

first thing your heart will get use to jogging quickly
seconldly what is your bmi so we have an idea where you stand
it is doable
but yes for knees and legs it is a bit hurting
if you are losing weight you dont need to start it right now.

I don't know what my BMI is. How do I find this out?

jensiegel39 · December 2013

Thanks, everyone, for your advice. I did speak to my orthopedist, and he didn't say I couldn't run. He said do what's comfortable. He just wants me to lose weight and is proud that I have really lost so far and am listening to him. I think I'll try it again, but if it's too painful, I'll wait until I lose more.

To reiterate, I am working out every single day. I do an hour on the arc trainer, lift weights a half hour every other day, go to Zumba four nights a week and ride my bike for 6 - 10 miles several times a week. So, I really am getting stronger, especially in my legs. On the arc trainer, I've maxed out the resistance with the same heart beat, so that's great. I've really seen improvement even in my upper arm strength. It's nice to see physical improvement! It really motivates me.

I really appreciate everyone's input here. I don't want to injure myself, but maybe now that I've lost almost 17 lbs and have been working so hard at the gym and have better shoes, it'll be easier for me.

Everyone, have a wonderful day!

Jogging while overweight...

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