should overweight people run?
nik_nak_83
Posts: 37 Member
I am overweight, there I said it! I have recently taken up running but man it hurts! It hurts my lower back and my.hips and my knees, but running I the 'thing' to be seen doing right? My question is, am I doing myself more harm than good?
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Replies
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There is no "thing"0
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I considered it. But 100lb extra through my already tired and noisy knees isn't quite right yet. I chose to cycle to introduce exercise.
Running does seem to be the thing to be seen doing, but at what cost. Is there another exercise you might prefer doing?0 -
I do swimming twice a week and can happily smash out a mile in the pool, but I wanted to add something in the fresh air (and free!). Like you I wonder at what cost to my body (in its current state) is this run? Three people I work with all avid runners have foot and knee injuries inflicted by pounding pavement...0
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nik_nak_83 wrote: »I am overweight, there I said it! I have recently taken up running but man it hurts!
So what's your reason for starting running? For me, it was about exercising off a calorie deficit, but once I was able to run for 30 minutes at a time I started to enjoy it. I still don't much enjoy the first 10-15 minutes.It hurts my lower back and my.hips and my knees
So that's likely to be related to core strength, and potentially how you're running, rather than running per se.
Are you using a plan of some kind to get yourself running or are you making it up as you go along?
It's useful to do some complementary resistance training of some kind, to help with the running.My question is, am I doing myself more harm than good?
Running isn't bad for you although there'll shortly be a pile on of people saying that you don't need to run. In many ways I'd agree with them.
A calorie deficit will lead to weight loss.
CV training of some kind will help with the calorie deficit, and improve aerobic endurance and stamina
Resistance training helps to retain lean mass in weight loss, and can help with emergent issues that being overweight leads to.
the thre work in concert with one another.
Equally, CV training need not be running, although running itself is weight bearing so that has some wider benefits, including related to bone density. Particularly an issue for women in weight loss.
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Good points well made. My core is ridiculously weak but I figured shed the weight first and then core strengthening would be easier for my frame to deal with. But maybe I should be including this along the way. Thanks for the advice guys!0
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I just checked your profile, and the amount you want to lose isn't all that significant. Personally I've lost more than twice that since I started running two years ago.
This NHS 12 week plan, http://www.nhs.uk/Livewell/fitness/Pages/12-week-fitness-plan.aspx, combines running and bodyweight resistance training using two packages
http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx
http://www.nhs.uk/Livewell/strength-and-flexibility/Pages/strength-flexibility-podcasts.aspx0 -
I invested £25 in a cycle and it was the best thing I did. Out in the fresh air, it helped with my CV training and I gradually increased the distance I could run/jog/shuffle. I think you have to do whatever you're comfortable with and don't let trends or what other people are doing misguide you. Any type of exercise will make a difference with a healthy eating plan. Good Luck!0
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Core strength exercises, muscle balance work, etc are worth doing now - while overweight because you have more muscular tissue than when you will have lost weight. It is worth conserving as much as possible for health reasons (from cardiovascular to bone) and metabolism (you'll have a higher one).
If you haven't been active and want to run or do other activities - in whatever you chose - starting slow and mixing activity is a good way to avoid specific injury.
If you are seeing a lot of pain in running - and yes, being overweight may add additional risks - try to mix in swimming, biking or just walking.
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try cycling. It is a good way to do cardio outside without the impact on your knees which running will do. That's not to say you shouldn't run, but cycling is probably a better weight-loss exercise at the moment.0
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I started running at 333 pounds (I'm now around 190). Maybe your trying too fast too quick. If you are able to walk for 30 minutes briskly just introduce one or two minutes of running and slowly extend that as you get used to it. When you run run slow even if it's slower than you walk. Also get some good shoes.0
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Running actually can be bad for you if you are exceptionally heavy for your frame, because of the impact. There is no evidence that suggests that running is exceptionally more healthful than walking. However, if you insist on running, you there are a few things you have to do to be safe...
1. Have proper shoes for your gait, step and weight. Don't just wear whatever shoes have been in your closet for years.
2. Proper core strengthening is super important.
3. If your knees hurt, your knees may not have proper stabilization from your thigh muscles, which is pretty common if you were sedentary. Rest days are important for sure.
It is becoming more understood that what types of exercise you do should be determined by your goals. Honestly, swimming and water aerobics are proven to produce far higher cardiovascular burns, and can provide very good resistance toning as well, while aiding weight loss and alleviating pain due to excess weight impact.
I'm not going to say you should not run, but if you don't like running and it makes you hurt, there may be better options for you right now.0 -
girlinahat wrote: »...the impact on your knees which running will do.
Nonsense0 -
Running actually can be bad for you if you are exceptionally heavy for your frame, because of the impact.
And your evidence for that is what exactly?
I'd also note that the originator isn't particularly overweight.
The common causes of issues with running are trying to do too much, too soon, trying to run too quickly before proper form has been developed, using inappropriate gear and not developing the complementary strength component.There is no evidence that suggests that running is exceptionally more healthful than walking
Except for the significantly higher calorie expenditure, greater effect on aerobic endurance, improved aerobic capacity and the opportunity to use running to impreve latctate threshold and VO2Max in the longer term, neither of which can be delivered through walking, unless you're advocating race walking.0 -
Hello Niknak,
I am heavy overweigth too and run daily. I even finished a running challenge (with 280 km in 30 days) a month ago. Two points to really consider: REALLY GOOD running shoes....those will help your knees and ankles so much when running...you dont have to go for the most expensive ones...but the ones you feel most comfortable in...it just has to be a running shoe, not just trainers. Run on concrete...yes it´s hard, but flat! (unless you really have a flat and even grass path somewhere but most of the time this is much worse than concrete). And second...listen to your body. You will need to do A LOT of stretching to start with...every few 100 meters stop and stretch, stetch more when finished, use sauna and infrared treatment if you can. Change different activities every day.
All that IF you really want to run...you sure can do it! If not...there are better alternatives....Nordic walking in a very fast pace is one.Im combining running, nordic walking, swimming and Freeletics.0 -
MeanderingMammal wrote: »girlinahat wrote: »...the impact on your knees which running will do.
Nonsense
The OP said running hurts their knees. And back & hips. Presumably that's from impact.
OP, have your form assessed by an experienced runner, or - even better - a physical therapist. Also wear the right shoes, and follow a good running program, like C25K. If you're still in pain, put running on the backburner while you do other exercises. Don't run with joint pain. You do strength training too, right? It's the "thing" to do.
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When I started at 19st I started running too quickly into my diet and my ankles still play up as a result. Start walking until the feel confident to jog, don't rush it.0
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MeanderingMammal wrote: »
It's likely a chicken and egg issue - being exceptionally heavy may lead to bone remodeling and possible wear issues - additional stress doesn't help. (evidence: I was a hip prosthetic designer for about 5 years)
While bursitis and other issues are likelier in the overweight (they tend to be pre-existing conditions aggravated by running or significant walking) - the need for weight bearing exercise to reduce osteoporosis risks is also important to consider, especially during weight loss in women or in the older person.
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I am not an expert, all I can give you is my personal experience. I am 50 pounds over weight and I run a couple times a week. I usually only run between 5 - 8k at a time. My first 10K run I took a running clinic which helped me with my form. I also bought a very good pair of running shoes. Worth the cost if you plan to run a lot. I have lost 50 pounds so far. Listen to your body0
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Cherimoose wrote: »MeanderingMammal wrote: »girlinahat wrote: »...the impact on your knees which running will do.
Nonsense
The OP said running hurts their knees. And back & hips. Presumably that's from impact.
My response was to the categoric assertion that running impact is a bad thing (tm)
My prior posts highlight that back and hip pain is most likely to be strength related, and mitigated by resistance training. As in the combined plan that I've linked to. Similarly knee pain could be strength related, could be form related.
Essentially running isn't inherently bad, especially if one is only marginally overweight.
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EvgeniZyntx wrote: »MeanderingMammal wrote: »
It's likely a chicken and egg issue - being exceptionally heavy may lead to bone remodeling and possible wear issues - additional stress doesn't help. (evidence: I was a hip prosthetic designer for about 5 years)
Indeed, but it's not the absolute perspective that was conveyed in the post I responded to, particularly where the originator isn't significantly overweight.
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I had sore muscles in all the same areas you described when I was new to running, and that was simply due to building up muscles. I was always surprised at what new parts of my body would get sore that I never thought would be used by running, but running engages basically your whole body (some parts less than others). Knee pain, if it is affecting your movement, is something you should rest until it feels better, then try again. It too needs to build strength (unless you have an old injury and maybe a cartilage build up from it).
I am more than just overweight and running, I am technically OBESE and running (per BMI which is 30.2). I started walking when I was 100 pounds overweight and then started running 3 months later at about 75 pounds overweight. It can be done, obviously.
Even more so, despite my still being at the border between overweight and obese, I have become a better and stronger runner while not losing weight the last few months, which is due to a focus on building strength in my weak areas like core, glutes, hips, and even legs (I don't think you can EVER have too muscular of legs for running). So while you don't WANT to carry around extra weight while running, it does not have to be a bad thing. If you are swapping out fat pounds for muscle pounds, you are still the same weight but are going to have fewer risks when running.
My advice (similar to others) is make sure you have GOOD SHOES. Go to a running store and tell them your concerns about weight and running, and have them analyze your gait and maybe even the wear on your old shoes. There is probably no other thing you can ever do in your running history that is ever more beneficial long term than getting good shoes. It is all about the feet hitting the road, so that is the #1 top priority and where money should always first be spent.
Also, moving your body in any way, putting more stress on it has two sides of the coin. Sure, you do increase your risk of injury (because you are now doing something that could lead to injury as opposed to doing nothing before), but at the same time those activities will strengthen your muscles, ligaments and bones making you more RESISTANT to injuries in the future.
I say go for it. Go easy though, start slow so you don't injure yourself. Incorporate some strength exercises, particularly regimens targeted for runners, and get some regular running in. Start with some short runs every other day (or 2/week if time is an issue) but do it regularly. You will find yourself upping your distance and find you are less winded a lot faster than you may imagine. You wil also notice a lot of common aches and pains disappearing too as you build strength.0 -
MeanderingMammal wrote: »girlinahat wrote: »...the impact on your knees which running will do.
Nonsense
running will impact your knees, it can't not. foot hits ground, shock goes through bones and knees. yes, it's a similar impact that walking will do except faster. All of which can be alleviated by strengthening - hence the suggestion that a different form of exercise may be appropriate until that strengthened point is reached.
If a sport hurts, you should do an activity that DOESN'T hurt. That may be doing the same activity in a different way but it may be something else entirely. The OP doesn't sound like they are desperate just to run - they are doing it because it's the 'thing'. Well there are other 'thing's out there too that may be as good and may be more beneficial at this point.
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walk/jog/run do what you can just get out and do it
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girlinahat wrote: »MeanderingMammal wrote: »girlinahat wrote: »...the impact on your knees which running will do.
Nonsense
running will impact your knees, it can't not. foot hits ground, shock goes through bones and knees.
And the musculo-skeletal system absorbs shock loading. There are a number of issues about how one lands that may influence how that shock loading is absorbed in the system, and these can be mitigated as well.
Again, it's not inherently bad
fwiw my cross training is on a road bike and mountain bike, both complementary to running, but equally in certain circumstances both can exacerbate knee issues caused by running. In particularly Iliotibial Band Syndrome, Runners knee, can be caused by cycling.If a sport hurts, you should do an activity that DOESN'T hurt.
Or, understand the cause of the pain and mitigate it. That may involve gear, shoes, it may involve working on form, it may involve something else.
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So you're running for the benefit to be 'seen'? I don't get it.nik_nak_83 wrote: »running I the 'thing' to be seen doing right?
Should overweight people run? If they enjoy it, yes. Otherwise, find something you like/love to do. But don't do it for some nonsensical status thing.
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nik_nak_83 wrote: »I do swimming twice a week and can happily smash out a mile in the pool, but I wanted to add something in the fresh air (and free!). Like you I wonder at what cost to my body (in its current state) is this run? Three people I work with all avid runners have foot and knee injuries inflicted by pounding pavement...
If it hurts, perhaps walk for now and if you really want to run after you have lost some weight, try again. There is no magic in running over other cardio. Do what you enjoy and works best for your body. I have lost 104 lb so far and I do not run, I walk and hike.
Anecdotal evidence: my 61 year old brother and his 60 year old wife hiked to Machu Picchu with a bunch of their friends and several young adult kids. The runners in the group, many of whom have had knees replaced, had a real hard time with both the elevation and the incline and one had to be carried part of the way by a porter. All of the walkers and bikers (none of whom have had joints replaced) made it to the top quite easily.
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girlinahat wrote: »MeanderingMammal wrote: »girlinahat wrote: »...the impact on your knees which running will do.
Nonsense
running will impact your knees, it can't not. foot hits ground, shock goes through bones and knees. yes, it's a similar impact that walking will do except faster. All of which can be alleviated by strengthening - hence the suggestion that a different form of exercise may be appropriate until that strengthened point is reached.
If a sport hurts, you should do an activity that DOESN'T hurt. That may be doing the same activity in a different way but it may be something else entirely. The OP doesn't sound like they are desperate just to run - they are doing it because it's the 'thing'. Well there are other 'thing's out there too that may be as good and may be more beneficial at this point.
It really depends on the type of pain and issues.
Transient soreness, even swelling might be due to underuse and will be best alleviated by recovery and continued exploration plus strengthening.MeanderingMammal wrote: »Cherimoose wrote: »MeanderingMammal wrote: »girlinahat wrote: »...the impact on your knees which running will do.
Nonsense
The OP said running hurts their knees. And back & hips. Presumably that's from impact.
My response was to the categoric assertion that running impact is a bad thing (tm)
My prior posts highlight that back and hip pain is most likely to be strength related, and mitigated by resistance training. As in the combined plan that I've linked to. Similarly knee pain could be strength related, could be form related.
Essentially running isn't inherently bad, especially if one is only marginally overweight.
Agreed.0 -
Eveyone without health problems CAN run after some preparation, no one SHOULD run to lose weight or for whatever reason. You should do some cardio and if you choose running, awesome, but no exercise should hurt. And no exercise should be done because everyone else is doign it. If it hurts (not just sore muscles laters) then somethign is wrong. Take a break, and then start again with walking. If walking the same distance causes pain, maybe it is time to see a dr to figure out if there is some health issue not known to you yet. Otherwise, gradually add slow running intervals to your walking, and be patient, it will take time to be able to run for more than a few minutes if you are just starting. And make sure you have proper shoes. If slow running with good shoes still hurts, even when doen in intervals of a few minutes max in the beginning, again time to see a dr.0
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If your knees are hurting, try power walking instead. It can be just as effective for your cardiovascular health and burning calories with much lower impact. And, if you want to run eventually, it's a good place to start.0
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The thing I find interesting is that your final statements here are exactly what I was talking about.MeanderingMammal wrote: »girlinahat wrote: »MeanderingMammal wrote: »girlinahat wrote: »...the impact on your knees which running will do.
Nonsense
running will impact your knees, it can't not. foot hits ground, shock goes through bones and knees.
And the musculo-skeletal system absorbs shock loading. There are a number of issues about how on lands that may influence how that shock loading is absorbed in the system, and these can be mitigated as well.
Again, it's not inherently bad
fwiw my cross training is on a road bike and mountain bike, both complementary to running, but equally in certain circumstances both can exacerbate knee issues caused by running. In particularly Iliotibial Band Syndrome, Runners knee, can be caused by cycling.If a sport hurts, you should do an activity that DOESN'T hurt.
Or, understand the cause of the pain and mitigate it. That may involve gear, shoes, it may involve working on form, it may involve something else.
I did not categorically state that running was bad. I said it can be bad, which is true. I did not go and look at the OP's profile, which is why I said it can be bad if you are exceptionally overweight. It's a fact that someone who is exceptionally overweight can do more harm than good attempting to run after being sedentary, due to strength, joint stability and sheer weight bearing overload issues.
Note my points about strengthening the thighs, the core, and getting proper shoes if you opt to run. I did not tell the OP not to run.
From a CV perspective, there are definitely pros and cons but overall, running has not been overwhelmingly proven to have significantly more positive long-term effects than other CV workouts. My point was that the OP says that's what want to be seen doing and the reality is, if the only reason you're running is to be seen doing it, and you don't like it and you feel cruddy doing it, there are plenty of equally, if not more, effective ways to get CV exercise that might be more enjoyable.
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