Running at over 200 pounds in weight?

Muzica1959

I just read, on this site in a running group, where someone had read that if you are over 200 pounds you should not be jogging/running because it is too hard on the joints. I need to know if this is true because last night I started adding in 30 minutes jogging intervals with my walking routine. I am 270 pounds in weight. I want to start the C25K program soon but don't want to risk injury either. Please advise>

Replies

Samstan101

I started running at around 290lbs (female 5'6", 41 y-o at the time). I started with C25K but only did 1 or 2 sessions a week with swimming, exercise bike or elliptical 3 or 4 times a week. It did make my knees a bit sore so I iced them after ever run which really helped, but it was a 'sore from new exercise' pain rather than 'OMG You are killing me!' pain. I now run 20-25miles a week (am still just under 190lbs), am a member of my local running club, do my weekly Park Run (and have a5k PB of 28:36 currently), have completed a number of 10ks and have 3 Half Marathons in the next 3 months (first is on Sunday). I've never felt better - no knee pain, I can run for 2hrs without stopping (did 11.1miles on Sunday) so anybody who says don't try doesn't know what they are talking about!

Listen to your body, if something hurts (not just new exercise aches) then ease up or stop. Speed will come as you get fitter and lighter so don't worry about how quick you are (my first 5k took me 50mins and I could walk it quicker). You may find it takes a few weeks before you really start to enjoy running (ie when the joy of running is greater than the gasping, heart-pounding feeling you get when you run too quickly) but stick with it. I'm totally addicted now!

Best of luck

ETA: Make sure you have well fitted trainers from a proper running shop, the expense is worth it to minimise your risk of injury. Also I take Glucosamine with MSM every day which seems to help my joints.

wombat94

Lots of great advice. I'll add my story.

I'm a 45 year old male, 5'11". I started running in January 2012 with C25K. At the time I weighed 307 lbs (already down from a high of 347).

Thanks to MFP and running, I dropped 77 more pounds and have continued to run. To date, I've run 5 half marathons and am now training for my first full marathon later this year. I've put back on a bit of the weight, so I am still at 250 pounds. Even at my lowest I was 235ish.

Here's my advice if you want to run.

1. Heed the advice on shoes. Get good ones and use them just for running.
2. Follow the plan with C25K... only run 3 days a week during that 9 weeks. Don't try to throw in any additional running. Do cross train if you feel like it (walking on non-running days is fine).
3. Especially during C25K, make sure you stretch after your runs. You will be stressing your muscles, bones and ligaments in your legs and feet in ways that they are not used to.
4. If it feels too hard, slow down. The biggest thing to cause injury in beginning runners is trying to run too fast.
5. If you feel like you can't run any slower... see number 4 above.
6. Your body will adapt and strengthen your legs, but it takes time. Don't be in a rush. If you feel pain, back off for a day or two so you don't overdo it.

Good luck!

Ted

sheedy17

I started at 287 pounds and started jogging. I walked my routine for a couple weeks and then started jogging and now going hard sprints

KaelaLee88

I started doing C25K at 210lbs and I had to stop after 2 sessions as my knees gave out completely.

I started to have terrible trouble with my knees, hips and ankles (all weak areas for me anyway) and the pain become something I could not ignore anymore.

Such a shame as I was really enjoying it! I also have the same trouble when my Husband and I hike, coming down is MUCH harder on me that going up the mountain and i'm sore for 2 weeks.

It completely depends on how you feel. Take it slow and give it a go!

I will be trying it again once the majority of weight has come off (I am aiming for 140lbs so a fair way to go yet) but in the meantime doing some brisk walking and home DVD's.

I hope that this helps you

Kaela x

sculli123

Over 200 lbs. Only have problems if I really over do it. Which for me is over 5 miles.

fitfatty88

Here's my $0.02 -

I started running at 281 lbs. I completed my first half marathon in May at about 279 lbs. I'm training for my second half marathon in September and while I haven't weighed myself yet this month (weird personal challenge) I'm def not under 200! lol. It is possible, but here's my tips:

1) Listen to your body. Nobody knows you but you. If your ankles feel weak or your knees are aching, nobody is forcing you to run. JUST KEEP MOVING. Even if you run 0.25 miles and walk another 2, that's more than you may have done the week before.

2) Go to a shoe store. Find out if there's a Second Sole or Achilles or something similar near you. They can look at your gait and what your needs are and find something that works for you. I was getting microblisters and knee pain on my right side because of my previous running shoes. They were great for short distances but my 8 mile practice runs were killer. A solid pair of cotton socks (put them on fresh before you run, not a pair you've been wearing all day) and my Adidas Boosts and I was golden.

3) I saw someone previously mention body glide...I only really used that when I started going out for more than 5 miles at a time. But it's different for everyone. Honestly, my best piece of workout gear outside of my shoes was a nice pair of compression leggings. I find my legs fatigue less and at like $12-17 a pair at Old Navy...you can get a few. Plus less issues with chub rub or shorts riding up places you don't want them to

4) HYDRATE! Keep yourself hydrated not only through a run/walk, but just throughout the day. I keep an embark water bottle on my desk all day at work so I can see "ok I have 12 oz left..." You're less likely to run into quick muscle fatigue and cramping if you're hydrated properly. High quality H2O all the way.

5) Don't forget the post-run stretch! It KILLS me when I see someone run and be like "ok cool" and go about their day. Just 5 minutes of static and dynamic stretching after a run can save you a WORLD of pain. You'll thank yourself in the morning if you do this.

6) If you sincerely have concerns (and not because someone you're friends with is like 'omg you shouldn't run you'll hurt yourself!')....talk to your doctor. That's what they're there for. A $20 copay is much easier on the wallet then a $3K deductible on knee surgery later on, ya know?

Anyhow, go out, run your legs out, have FUN! Get some good headphones, make a playlist and jam out. Have fun at that 5K! You'll do great.

RunnersLament

Poppycock!

I started running at 325 pounds... I was slow as a geriatric turtle running thru molasses, but I ran.

Running is one of the things that helped me lose 100 pounds.

Concentrate on Form.

Concentrate on Healthy eating.

Find a program that works for you.

Drop the unsupportive friend who said people over 200 shouldn't be running. They are wrong on so many levels!

Get out, get busy, get running and HAVE SOME FUN!

And For what its worth... I will always be over 200 pounds and I just completed my 25th Half Marathon this year!

Rant over!

You're doing fabulous! Any other questions?

RunnersLament

Poppycock!

I started running at 325 pounds... I was slow as a geriatric turtle running thru molasses, but I ran.

Running is one of the things that helped me lose 100 pounds.

Concentrate on Form.

Concentrate on Healthy eating.

Find a program that works for you.

Drop the unsupportive friend who said people over 200 shouldn't be running. They are wrong on so many levels!

Get out, get busy, get running and HAVE SOME FUN!

And For what its worth... I will always be over 200 pounds and I just completed my 25th Half Marathon this year!

Rant over!

You're doing fabulous! Any other questions?

PS -> You did know that running actually strengthens the bones and muscles in the legs right? Food for thought article ->

http://www.runnersworld.com/health/benefits-running?page=single

Muzica1959

I am so glad I asked the question. I feel much better about things now. Thanks for all of the advice, the articles etc. As soon as it cools down some here I will be right back out there doing what I do 5 nights a week but now I won't be afraid to add those 30 second intervals of running in. Soon, very soon, I will be able to call myself a "Runner". Thank you all once again.

P.S. It wasn't a friend who suggested I shouldn't run at my weight, it was a post on this site in the Couch to 5k running program under a discussion "Unable to Complete Day 1". It was someone basically saying she had heard or read that you shouldn't run over 200 pounds. Anyway, now I know better.

Chain_Ring

You gotta do what works for you..............

mrsdmiller74

I weigh 263 and I have started a week ago. I walk at least 2 miles on certain days and I do run in between. I think you just have to listen to your body and don't over do it.

amcook4

I'm over 300 and I've recently starting adding jogging intervals into my walking. My doc said to go for it and take it slow, if I start to hurt, go even slower. And my husband started running again a few weeks ago, he is around 220 and ran for 30 minutes straight yesterday. It can be done.

ransaka

I literally started it today and I have a recurring ankle injury. I'm around 230-240lbs.
As everyone else has said get decent running shoes.

I'd been working out 3 times a week prior to my ankle flaring up and I bike a bit as well so though I'm a fat guy I have a little bit of cardio fitness. Do what you can and enjoy it.
I got the biggest endorphin hit on the cooldown I practically floated home

Also, the stretching. Very much the stretching. Do it before and do it after. I'm terrible for not doing it but trying to manage an injury means I'm very concious of having to do it and the benefit is very real. This is an excellent resource for how to stretch:
http://www.coolrunning.com/engine/2/2_1/126.shtml

Get out and get it on, you'll love it

smithj787

I'm over 200, and while I can't do it for very long intervals (maybe a few minutes at a time with walking in between), running is my favorite activity. I use it as a double-duty activity: cardio and lung strengthening. I'm trying to help improve lung function - I'm a choir teacher.

The funny part is...since I started walking a few months ago, and started adding jogging intervals a week ago, my knee no longer bothers me, my breathing hasn't been as labored, but my shins kill me! I cut my workout short today because I started limping. I made an appointment to see my doctor to get advice on how to keep up with running but minimize or eliminate pain.

Mostly, I am going to agree with what is being said on this board - do what feels right and listen to your body. Using decent running shoes that are not worn out will prevent multiple injuries.

Muzica1959

I am ecstatic. Last week I was walking at a 28 mph pace. Yesterday, with adding just a few jog intervals I brought that down to 24 mph. Tonight, added more jog intervals, and without even trying, I brought it down to 22 mph. And I feel AWESOME!!! My feet hurt when I first started but after less than 1/10 of a mile the pain was gone. I had very little pain during this session. I started to get a stitch in my right side and remembered to watch my posture and form. The stitch subsided. I forgot to stretch before but I remembered to do so afterwards. I never thought this girl could enjoy jogging/running. My distance of being able to run is getting longer as well. I can't wait until I can do a mile without stopping to walk. I'm not going to push it though. I am going to do what everyone has said...listen to my body. Thank you all so very very much. This is just super great!!! Is this what is meant when someone uses the term "bitten by the running bug" cuz I sure do feel infected

*edited because I got excited and my brain was going faster than my fingers*

Suz_w8loss

I started C25K at 266 lbs. I have run many races including 4 half marathons. Go at your own pace and listen to your body. Take necessary rest days. You can do it! I am still on my journey to get under 200.

roxanethree

I was a little over 200 lbs when I started my Couch 2 5k. I've had a few times when my shins hurt and I had to take a few days off, but once my legs built up a little I didn't have problems. Run on softer trails when you get started if possible. Don't be afraid of taking breaks. I pushed myself a little hard and stressed when I'd miss a day, but looking back I know a missed day here or there doesn't matter.

gotolam

I am ecstatic. Last week I was walking at a 28 mph pace. Yesterday, with adding just a few jog intervals I brought that down to 24 mph. Tonight, added more jog intervals, and without even trying, I brought it down to 22 mph.

Jeeeeeeeeezus you guys are fast.

KatieLouWho19

Started walking at 260lbs... Started Jogging/running at 245lbs! Screw whoever that person is! I am currently 204-6ish... and still running! I can now run a 5k without walking at all. So you can do it too!!

segovm

I am ecstatic. Last week I was walking at a 28 mph pace. Yesterday, with adding just a few jog intervals I brought that down to 24 mph. Tonight, added more jog intervals, and without even trying, I brought it down to 22 mph.

Jeeeeeeeeezus you guys are fast.

Pretty sure it's 2.8 and 2.4 mph

DagobaGirl

I don't think there's a hard or fast rule on this. Just follow your body's cues and do what's right for YOU. When I first started running I was in the 230s range and it was honestly just too hard on one of my knees. I've always had weak knees, even growing up as an active child in gymnastics. So the impact of running took its tole on me. I'd recommend starting off slow and easing into and just be aware of how your feeling. I don't run anymore personally, I hit the pool for laps and the elliptical for cardio, but that's not to say you can't run just because you're a certain weight. Good luck!

goliath_2k

Well I Already did it with around 190. The more important, is to hear your body. If you feel knee or ankle pain, you should avoid until you muscles can protect you joints better. If for any reason you fell pain, just walk at a fast pace, climb stairs, hills, whatsoever. It's not the same thing, a person with 200lbs that never exercised and starts to run, or a person with 200lbs that already does some kind of exercise and starts to run.

P.S. sorry for any bad english or grammar, but it's not my home language

segovm

So I used to run all the time in my twenties and I've been holding off personally until I'm closer to 200'ish just because I know even when I was at 135 lbs running still takes a bit of a toll. Mostly I just don't want to risk an injury now that would keep me from running later because I know running is one of my favorite skinny things to do.

For now I'm just doing lots of biking to melt off the pounds.

Honestly though the advice here is all good, good shoes, listen to your body and go slow. Don't get too caught up in the "No pain no gain" mindset because with running pain is normally a clue that there is a problem with shoes, stride or your body. If there are places you can run off concrete that helps a lot as long as it's a smooth even surface. Even a dirt track seems easier on me then a paved road but that might just be a personal thing.

mdsjmom98

While I realize the type of jogging I do isn't near as hard as actual jogging, I do jog in place with my Wii fit. I do about 10-15 minutes, and it doesn't seem to bother my knees. It's more my calves that scream in pain, but it's a good pain.

dbmata

RGV2 may I ask what was your weight when you first began running?

I started running at 275. I was slow, it hurt, but I kept doing it. It stopped hurting as much, then it felt fine.

People whining about running being bad for the knees aren't considering form, which will protect from knee issues. Many will also spout that to keep you from doing what you think is right to change your life.

alska

My friends son was about 300lbs and he started running daily. I'm not sure for how long n he lose all that weight. He looks great now. He looks like a totally different person.

I say GO FOR IT!

newmom_2012

I Started C25K at 220lbs, I do have some issues with one of my knees, put nothing that a knee brace doesn't take care of. I've never heard that people over 200lb shouldn't run.

xShreddx

I'm 230 and struggle with moderate knee pain and chin splints so what I do is walk at a steep incline. That kicks my butt and I end up burning more anyway!

Muzica1959

LOL@myself. Major correction. I was walking a mile in 28 minutes, brought that down to 24 minutes then down to 22 minutes to walk/jog a mile.Wow. I was really moving on *giggles*. Sorry about that folks. It was late and I was tired.

godsrose

REad later :bigsmile: