Running while overweight

erindunphy
erindunphy Posts: 46 Member
edited November 2024 in Fitness and Exercise
Hello all, just wondering what are your thoughts on starting to run while early on in weight loss? I'm just under 260lbs down from about 285. I've done a couple of light running sessions on my treadmill without any issue, but a family member who is a physiotherapist suggested I wait until I have lost a bit more before I start running to avoid knee injury. Are there any runners out there who started heavier, can you "weigh in" (couldn't resist lol)

Replies

  • amandaturns30
    amandaturns30 Posts: 10 Member
    I'm not a medical professional, but many medical professionals fuss about running even for thin people, saying it will "ruin your knees" etc. It's not true. Your family member probably means well but may be speaking more from a bias than from science.

    That said, you don't want to get hurt. In my personal experience as a runner who has run distances from 5k to 26.2 at weights from 135 to 200, the credited answer is to go by feel. If you like it, that is WONDERFUL. Try intervals, evaluate how your legs feel the next day. But I say go for it. I personally don't think you'll do damage if you build up slowly. Squats and lunges will also do a LOT to protect any runner from injury by building up support muscles.

    Other truth is that there are LOTS of ways to exercise. If you don't like running, try the elliptical or a class. If you like it, start every other day with short sessions and walk breaks and see how it goes! Running is the BEST. And -- Knee injuries don't usually come out of the blue. Pain is a good guide. Listen to your body.

    Good luck!
  • MKEgal
    MKEgal Posts: 3,250 Member
    I didn't start trying to jog until I was about 225 - 220, and even then I took it slow. (Both slow-ish speed and doing intervals walking / jogging.)
    Listen to your body. If there's pain, slow down, do less.
    Also, get good shoes & a very supportive bra which minimizes movement.

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  • scraver2003
    scraver2003 Posts: 526 Member
    Run! Start slow. Get good shoes. DO NOT go to Wal-Mart and get sneakers and say you will get better shoes later. Get good shoes first. And start slow.

    I have run at all weights between 205 and 262. I am currently at 250. At this weight, I have run a bunch of 5ks, some 2.6 mile trail races, a Spartan Sprint, and a beach 5k. (I think the beach 5k should be in its own category.... OMG). I do notice a lot more aches and pains at 250 than I did at 205.

    And cross training... that is good, too, for running. I have way less aches and pains if I am doing some lunges, swimming, biking, squats, zumba - whatever - in between run days.

    If you're on FB, there is a really great group called "Running With Curves".
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    Easy progress, good form and decent shoes.

    No problem
  • Roxiegirl2008
    Roxiegirl2008 Posts: 756 Member
    I loved running then gained a ton of weight and hated it. When I started again I was 90lbs overweight. I loved the Jeff Galloway method of run/walk/run and that eased me back into it. So I would run for 2 minutes and walk for 2 minutes. You get the idea. Before I knew it I found my love again and my pace started to get faster. From my experience, as long as you go at it slow and steady it is really doable.

    At my weight now there are days that I feel great and there are days I just count every step. Just listen to your body and back off if it doesn't feel right. It is easy to tell the difference between really hurting and just activating muscles that have not been used in that way before. (At least for me)

    Agree you really need a good pair of running shoes.
  • csk0018
    csk0018 Posts: 219 Member
    I was doing C25K when I was around 240-250 -- I took my time and went my own pace. I got shin splints because I didn't get fitted for the right shoes. So having good shoes goes a long way.

    I agree with cross-training too. Before I got into running again -- I took spin classes twice a week and I really feel that helped me when I got back into running.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Start off slow, do what you can, progress as your ability improves. Going too fast too soon will cause problems with any type of activity... going at a reasonable, sustainable pace should be fine.
  • erindunphy
    erindunphy Posts: 46 Member
    That's great news! I'll definitely start cross training to make sure I reduce the risk of injury. I was fitted for shoes at a Running Room so I'm set there! Thanks for the advice everyone!
  • jdhcm2006
    jdhcm2006 Posts: 2,254 Member
    edited January 2015
    Any body who takes up something new should start off slow. Running is one of things that people end up hating it b/c they start off too strong. Find a nice couch to 5k app (aka C25k), a good pair of running shoes, and have fun.
  • auntchellebelle
    auntchellebelle Posts: 127 Member
    All I did was run when I first started losing weight
  • redwoodkestrel
    redwoodkestrel Posts: 339 Member
    I started Couch to 5k when I was around 280 lbs. I just made sure I got a decent pair of running shoes and went slow. No problems!
  • WhatMeRunning
    WhatMeRunning Posts: 3,538 Member
    edited January 2015
    I can only provide my own experience. I am not a medical professional and this is not advice, just what I have done.

    I started walking at 284 pounds, and by 260 started incorporating some running. Just brief bursts of running and then walking to recover, then repeating until my walk was over. By about the time I hit 245 I was able to run over a mile and finished by first 10k. I'm now at 227 pounds, have run a half marathon, and am training for 3 more half marathons in April (a series of 3 totaling 39.3 miles). If that goes well I may very well do a marathon this fall.

    Oh, I'm 6' 2", making me just barely under obese and in the overweight category.
  • erindunphy
    erindunphy Posts: 46 Member
    grimmeanor thank you, that's very encouraging! We have the same starting weight and I'm the weight now that you were when you started running! I just downloaded a C25K app and I can't wait to start!
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