Obesity and running

As long as you start slow and listen to your body, you can start running at almost any size. I started by running in 30 second bursts, then walking until I caught my breath and was able to do another 30 second burst. This gradually built up until I could run miles at a time without stopping. Now I run 10 miles non stop regularly.

How much did you weigh when you started running?
235lbs

What did you do to build up enough stamina to run?
I ran

What exercises are beneficial for someone wanting to run but hasn't started yet?
running


Seriously, just get out there do some walking and try to run a bit. Listen to what your joints are saying and just try to do a little more everyday. You can run like before if that is what your heart is set to do.

I'm 5' 11" and weighed 347 at my highest.

I started running two years ago and I weighed 317 pounds on the day I started Couch 2 5K.

I had been doing taekwondo for about 18 months before I started running, so I had built up some lower leg strength and strength in my feet.

I run in "barefoot" or minimalist shoes... and always have since the very first step I took running in January 2012. (Vibram FiveFingers to be specific). I don't know that I would recommend that to other obese runners, but it worked for me... the key for me I think is that the lack of cushioning MADE me run with better form and the combination of having TKD training in my past and the slow, gradual build up of C25K allowed my feet to be strong enough to handle the minimal-shoe thing.

But... the stamina to run was definitely not there at the start. Week 1 of C25K was TOUGH. Running for just 60 - 90 seconds was very hard. The amazing thing was that C25K really does work to get you from that point through to where you can sustain running for 20 to 30 minutes straight.

My best advice is to get good shoes - you will hear this again and again if you ask runners - go to a running store and have them help you pick out shoes that are right for you. Then follow a good beginner program (the most popular is C25K - and I whole heartedly recommend it). Listen to your body, run the recommended workouts, walk the parts where you are supposed to walk, take the days off that are recommended.

Here are my rules for C25K

1. If it seems too hard, slow down. As long as you are running your pace doesn't matter in C25K.
2. Listen to your body... if you are too sore or there is any pain, then take an extra day off. (However, if you do this don't try to "make it up" later and skip a rest day... just let the program extend another day
3. When in doubt, see rule 1. Go SLOW.

You certainly CAN run when you are obese (don't let anyone tell you any differently). In two years, I have run a total of over 1600 miles, completed 6 half marathons and am now training for my first full marathon... and I'm STILL obese.

Good luck!

When I started down this path I literally started down the path. I walked for close to 4 months. Once I felt strong enough to start running I did the Couch-2-5K Program. I weighd 310 when I started. 9 weeks later I was 285 and ran my first 5K.

Few things I learned. Listen to your body and don't run every day. I run 3 days a week, anymore and performance starts to drop.

bump to read later.

I also suggest checking with your doctor first.

I was morbidly obese when I started (233 lbs but I'm a shortie).

I did a c25k plan to build endurance. I also ran at a pace slower than most people walk (because that's the pace I could go).

I didn't do any other exercises-I just ran.

I was at 210 when I first started "running."

I started out with C25K, and it really helped build up my endurance.

I agree to get clearance from a doctor, and listen to your body. The elliptical is a great way to get your heart and lungs in shape for jogging or running as well.
Good luck!

C25K app available on most smartphones is the best recommendation. No smartphone, look up the program on the computer - it's the Couch to 5k program. It's helped all the runners who weren't runners (both overweight and not) become runners.

It is about starting slow, walking most of the time with short spurts of running, gradually making the spurts of running longer. Always check with your doctor first, just to make sure that there isn't something you need to be concerned with. It might be recommended you walk a little longer before running or you might be given the "all clear" go for it.

If you want to run without killing yourself start with walking. Build up your walking base, and at a fast pace, not a gentle stroll. Once you have that walking base then start something like C25K. After that, Run Forest, Run!!!!

I was 240 at the start of 2013 when I started Couch-2-5k. I had never been a runner and had always had hated it. But C25k taught me HOW to run and gradually I fell in love with it! I lost about 60 pounds in about 7-8 months, and in the past year have run four 5ks, and two 8ks. I am currently training for my first 10k and can't wait! I agree with the above poster regarding not worrying about your pace. Speed will come in time, just stick with a pace that you can maintain. Best of luck!

I would certainly recommend using a C25K App. I was never a runner, but that app helped me complete my first 5k last year! Slow and easy wins the race!

*If you look in the APPS section of MFP, there is a C25k listed.

similar story...i was at 260 when i first started with the c25k app last Feb...i did it only for a couple of weeks before i shifted gears to train for half marathon. I did not listent to advice and spent most of last summer with severe shin splints...much of which i foolishly ran through. moral of the story is Yes you can run at your weight...but do it slowly and listen to the body.

btw ive done 3 half and several 5k's since then and I feel great (though slow).

I was 320 lbs when I started running.

I used C25K to start, although I had to repeat the first few weeks many times over. Which was fine.

I ALSO worked very hard at weight training to build up the muscles in my core and legs, especially around my knees. I did a lot of squats, lunges, calf raises, various weight machines, even at my heaviest. They weren't easy but in about a month I stopped having soreness in my knees and about three months to stop having pain in my back. By the way, I kept in touch with my doctor through all this and she knew and supported what I was doing. She knew the pain I felt in my right knee and back was because of the muscles being too weak to support me. Strengthening them took away all pain. But that was just me - everyone is different.

My advice? Pay good money for good shoes that you get fitted for at a speciality running store. The shoes I have support heavier people putting a lot of pressure on the shoes. They were a life saver and stopped me from having foot and ankle pain.

Start slow. Very slow. Seriously - only go as fast as you need to not be walking. Start out slow so you can concentrate on breathing (deeply, into your stomach thru your chest and slowly) and on how your foot strikes (you can look up good articles that will show you how your foot should be striking and the best ways to breathe.) Most people way out of shape when they start go too fast and end up gasping for breath quick and shallow into their chest. This was my early mistake and I always felt like I was going to die when I was running. Go slow. Breathe deeply and slowly. Listen to your body for real pain and stop when you feel it. C25K is a great way to start, but accept that you might not be able to do Week 1 yet and that's ok. Keep working on it until you can.

I also strongly recommend you talk to your doctor about what you want to do so that they can caution you about things you might need to watch out for. But don't let anyone tell you that you can't run because you're too big, not unless there's a real medical reason for it. It might be harder for us, but it'll be very much worth it. Then sign up for your first 5K!

I started my weight loss back at the beginning of December @ 260lbs

I did a LOT of walking all through December and into January.

I started running last week, at 235lbs or so (I didn't really relate my running start to my weight, I went when I felt my really screwed up ankles could handle it)

I am using the ZenLabs C25KFree app on my android phone.

I am checking out a couch-to-5k site now. Is this a good site to use? http://www.coolrunning.com/engine/2/2_3/181.shtml

Yep, the Active app is a great app to use. And don't feel like you have to move on just because you got to the third day of the week. If you get to a point where you're struggling, then do that week or day over. No harm in that.