Running with 40kg to lose

20percy14
20percy14 Posts: 24 Member
in Fitness and Exercise
Hello there,

Im only just starting my weightloss journey, I have about 40kg to lose. As a single mum who is also at uni, I dont have much time or spare cash for a gym membership. I was thinking that running might be a good place to start but my concerns are my knees and also my boobie bounce. I have tried running previously, even with a sports bra I have felt the need to hold my chest to stop the awkward feeling of my chest bouncing. I have a staircase out front would walking up and down the stairs be a better way to start gaining fitness? Or should I start with a jog? Over what distance should I aim to jog when Im just starting out?

Any tips would be greatly appreciated- thanks

Replies

  • jennifer_417
    jennifer_417 Posts: 12,344 Member
    If you have a smart phone, there's a free app called C25K, that's a good beginner's running program. It stares with walking/jogging and eventually works up to running 5km.

    You can also just walk, if that's more comfortable. There are also lots of free exercise videos on youtube, you can try various ones until you find something you like.

    I totally get the sports bra thing. If you are bustier, such as myself, you'll have to drop some cash to solve the bounce problem. It's worth the cash if you have it, though.
  • andibenoit
    andibenoit Posts: 71 Member
    When I first started, I just walked, a lot. Then I walked faster. Then added little bits of jogging. Now I run frequently. Every small choice that is healthier than before can help you on this journey. For the boobie bounce, try Under Armour and Moving Comfort brands, as well as Old Navy. I've heard good reviews of the first 2, and I wear Old Navy. Good luck :)
  • BettyandVeronica
    BettyandVeronica Posts: 333 Member
    Hello welcome to MFP.

    Running is a great form of exercise.Gets the heart rate up really fast. I also share our problem.I need to lose 20 kilos.I wear a 34J cup.It's a pain in the backside finding a really good supportive sports bra. I pretty much just buy one size smaller to make absolute sure the girls stay put as much as possible.It hurts for the first 5 mins then the pain of running takes over and you don't feel your breasts moving.

    If you are really worried about the bounce factor wear 2 bra's.It works for some people.Alternatively get a surgical bra,the ones they use for women who have had boob jobs.

    As for distance,you will work out what is best for you.I started small with 2 miles per evening.It was hard going....well still is! I barely run more than 30 seconds before I need to walk it out. My lungs would be on fire and my throat dry as a bone.

    A lot of the time when I do the Insanity workout, I'll need to support my chest with power jumps and really fast star jumps.

    Start with power walking,then jogging, then work your way up to running.

    Good luck, don't forget to hydrate and enjoy it.
  • lisaabenjamin
    lisaabenjamin Posts: 665 Member
    Running is a great exercise - it's good for the heart, helps to relieve stress and is pretty effective at burning calories too. It's also FREE which is great! But, having said it's free, there are a couple of things you should definitely invest in before you get stuck into a running program, and you should make sure you get the best you can afford: 1) a decent sports bra and 2) properly fitted running shoes.

    I'm not that well endowed in the chest department so I just have a basic and fairly cheap sports bra that flattens the girls down enough for me. If you have a very big bust then I would definitely recommend investing in a decent brand with lots of support - talk to someone at a specialist running store, or even a lingerie store to see what they recommend. Some people say they wear a normal bra underneath their sports bra and this helps. You can also get running vests with a little extra built-in support, so combined with a sports bra that could also help.

    Please please please also make sure you get fitted for running shoes at a specialist running store. Your worn out generic gym shoes probably won't cut it and you'll end up with shin splints or pains in your feet, knees and hips. When you visit a running store they should put you on a treadmill and watch you run to make sure you have the right kind of support.

    I would recommend starting with a 'Couch to 5k' program - google it and you can find lots of websites with a free training plan, and there are also apps you can download to help you with this. These programs start off with you walking more than you run, and over a number of weeks you gradually run more and walk less until you are able to run the whole 5km (just over 3 miles).

    My other tip: don't do this on a treadmill. They're SO boring and you will lose motivation quickly. Get outside in the fresh air and explore your neighbourhood, your local parks, or even join a running club and see if they have beginner sessions. It's much more fun when you run with other people :-)
  • 20percy14
    20percy14 Posts: 24 Member
    Thanks everyone :-)
  • vilasini2
    vilasini2 Posts: 10
    hello, my advice is don;t do it, at least not until you are fitter and carrying much less weight. I have done the running thing in the past and injured my knees, hips and back in the process. i am still dealing with the knee problems many years later. I love running and I like the idea of someone who said start walking, it is great way to lose weight, and to get fit, and use running as the goal, once you get to a certain weight then you can start running. I totally agree with Lisa, that is good advice....make sure you have good arch support.....I mean really good, as the pounding on your feet can damage them, then you can damage your knees, hips etc. I have found that often the arch support in sports shoes is absolutely rubbish...I buy good quality ones, I have to.

    Check this out... https://www.youtube.com/watch?v=tJ0SME6Z9rw&feature=share
  • otter090812
    otter090812 Posts: 380 Member
    An alternative would be to start with something lower impact such as the Leslie Sansone walking videos, which you can find on YouTube. I have a slightly dodgy knee and am not too confident about running on it. The Leslie stuff you do in your front room and you can adjust the impact of it according to how your joints (or boobs!) feel and what your heart rate's doing. Just a thought.
  • kjarvo
    kjarvo Posts: 236 Member
    This is why my sister wont go running, even with 2 sports bras on. I think she is an F cup or something. I recommend Tae Bo! I swear by it even though it's really cheesy and old now. It isn't very bouncy, so I do it on days when my knees are a bit sore but it still makes me sweat loads. Try it and see how it goes and you can always go back to running when you have lost a bit of weight. It might all come off your boobs and you'll be fine, but if not, there are plenty of other exercises, like swimming or cycling.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    Please please please also make sure you get fitted for running shoes at a specialist running store. Your worn out generic gym shoes probably won't cut it and you'll end up with shin splints or pains in your feet, knees and hips. When you visit a running store they should put you on a treadmill and watch you run to make sure you have the right kind of support.

    This, very much. Running can be hard on the legs, but as long as you don't try to overdo it, wear decent shoes and take your rest days the you should be fine.

    The weight loss is a fairly simple question of eating less energy than you expend, and running is a very easy way to expend a lot of energy, so it gives more flexibility about what to eat.
    I would recommend starting with a 'Couch to 5k' program - google it and you can find lots of websites with a free training plan, and there are also apps you can download to help you with this.

    There are a number of apps, or podcasts. Personally I used a podcast series; http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx
  • xWendyJonesx
    xWendyJonesx Posts: 266 Member
    I have just started the C25K and really enjoy it, I would say if you are very unfit, like I was it might be difficult, a year ago I couldn't run 100m without puffing and blowing, so I started walking instead, I increased my speed over time, I also do workout from you tube, cycling, Pilates and play badminton, last week I decided to give running another try, it's amazing how much fitter I am now, I'm starting out slowly but hope to build myself up to complete a 5k race for life the end of July.

    I wish you good luck in whatever exercise you find right for you.
  • 20percy14
    20percy14 Posts: 24 Member
    Thanks everyone I appreciate your input! :flowerforyou:

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