To Run or Not to Run

If you're worried, start out slow, maybe just by walking or speed walking every day/every other day. My first time running I ran for about 30 seconds before giving up walking the rest of the way.
After you get into the habit of walking, then step it up a bit. Walk for a minute, jog for 30 seconds, walk a minute etc etc. Then gradually lower the walking time and increasing the running time.

This is a really crude explanation, but it worked for me. Try looking up a couch to 5k plan online, they usually have daily schedules and mileage you can follow on a day to day basis, and you'll feel results in your muscles and stamina fairly quickly if you keep at it.

Do you live in a hilly area? If you are just starting out, WALK HILLS. You will get stronger, get your HR up with low impact cardio, and develop a habit of hitting the roads. The same philosophy applies to incline training on your treadmill at the gym. Walk it off initially, if you don't feel like running.

1. Almost all weight loss shows suck and show sucky methods.

2. That said, if you want to run and don't have a *legit* physically infirmary, why would you let what the scale says stop you from running?

1) If you don't want to run, don't like to run, then don't run. There are tons of other ways to get in good aerobic shape.
2) Overweight folks can indeed run. However, they need to pay extra attention to form, pace, and shoes.
3) Weight loss is an absolute must if you want the best odds of remaining injury free. Your weight is a preventable stressor on your joints. Best way to lose weight? Calorie deficit. Running is not a magic bullet for weight loss - the shows you're watching don't show the kitchen as much as they do the exercising (remember - they're marketing gym memberships).

I'm currently at 220lbs and would strongly recommend walking first. I'm doing my first half marathon this weekend, and I'm only now starting to think about moving to jogging/running

As someone who didn't really have any experience of walking/jogging/running for fitness I managed to almost screw up my hips and calves VERY quickly! Starting out with walking (and working up to 'power walking') has at least meant that it was picked up quickly, and didn't put me off totally. Walking also means you won't need a sports bra right away (helpful as your body shape might change quickly, so it can cost quite a bit)

I use MapMyWalk.com. Get a decent pair of shoes (if you can, go to a specialist shop to get fitted. I resisted for a while but then spent more in physio costs than the shoes would've cost me in the first place!). Shove in some headphones (there are some bpm playlists that will help you keep a decent pace), and go!

I also find that making pictures with my route helps, today's walk was a dinosaur

I just recently started alternating running and walking at different intervals on the treadmill at my club for 25 mins as part of my workout. I'am 268 and lost 36 pounds since May doing MFP and working out about 4 times a week. I start the treadmill at 3.0 and increase it to 3.5 each for a minute. Then I jog at 4.5, 5.0, and 5.5 each for a minute. After the minute at 5.5 I go back down to 3.0 and start the routine again for 25 mins. The last minute of my workout after the 5.5 minute I go up to 6.5 which is almost like a sprint for me for a minute. I lift weights for about 30 mins, and the do the elliptical for 25 mins. So far this workout has worked, but just proud I can run again cause of my weight loss . Good luck to you

I am a big guy, I was in a motorcycle wreck and it tore up my left knee. I had surgery and to make a long story short I walk fine now. However, at my current weight running is not an option. If you are going to a gym, hit up the elliptical, it does not have the jarring that you get when you run and it is still a good workout to burn calories. I plan on running/jogging after I drop another 30 lbs, until then though, the elliptical is working great for getting my heart rate up and burning calories.

I'm pretty sure that is merely for TV...like others I walked before I ran.

My wife and I love watching the transformation program, but get a chuckle when they make a statement of being in the gym for 8 hrs.

I'm a competitive bodybuilder and even when I'm training for a comp and doing two a days, I don't spend 8 hrs in the gym. So the BS flag goes up.

I did a run-walk hybrid lots of people have talked about at 235lbs. I also looked into running technique - I recommend Pose Running, there are lots of videos on youtube. This is really important because poor technique puts huge amounts of stress on your joints and when heavier this is particularly damaging. It took me about a month to transition into running full time but I had been a runner before and I always went slowly. I also never ran on consecutive days - everyone is different but for me it was really important in order to avoid overdoing it and injury!

I'm down to 182lbs now and I ran my first half marathon about a month ago, it was great!

I have often wondered this too, but due to having huge boobs,( even when i am not over weight) i dont run, I walk on the treadmill, but put the incline up to at least 8 for the majority of the hour i do on it, and for about 10 mins do it at the full 15! my walking pace is about 5.3 so a fast walk for me as i have little legs :sad:
It burns lots of calories, infact just about the same as my partner who runs on the flat, but I would probably cause a small earth tremor if i ran!

Hey...

I started @ ~118kg (240lbish) and had a foot injury that I thought would prevent me from running...

I walked a heap, and started to get faster at walking.

One day, walking with the stroller, the kid was screaming away so I tried jogging to see if the additional speed would calm them down, and did 1.1km at a slow jog.

...then I ran the downhill parts of my daily walks, and walked the uphills.

...then I ran the uphills until I started getting wheezy.

...then I ran the complete distance.

...then I extended the distance...and again...and again.

...then I ran 5km...then 10km.

...then I lifted my weekly kms...again and again and again...

...then I did a half marathon and came in under 1:50.

For me, running is an unbelievable high, it makes me feel real and connected to the now. It's not the same for all people, but I would attribute about 50% of my weight loss to getting hooked on dat runner's high. That little nudge in your soul as you crest the hill, still at pace, and see the road / trail / path laid out before you...it's something else. So if introducing someone to running and getting them past the 'oh god I'm dying' first two weeks gets them into it...result.

Re injuries: my injuries have been from 2 sources - achilles tendonitis and the occasional sprained ankle (overuse + trauma) and patella tracking (poor form + no prevention). the weight pressure on joints hasn't been a problem.


(looking forward to tomorrow morning's 10km training run!)

edit: profile picture = relevant. That's my happy space - blue skies, a horizon, and a path.

When I was losing before and under 280 I did a few sprints/jogging on treadmill but not running. I do look forward to the day I can truly run, and not be hurting and winded within an extremely short time. I also find those shows amazing though yes, where these 400 lb people are a few days in and already running. And no one falls off?!