can running be bad for you like can it do you harm
fat_killer1
Posts: 22 Member
i want to do a c25k but am like 300 pounds and am very unfit dont walk more than 5 min a day -_- i was think if i did 4 weeks of 20 min bike riding and then start the c25k , the thing is im afraid of injurying my self . shoud i start after i lose more weight ? is it safe thanks
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fat_killer1 wrote: »i want to do a c25k but am like 300 pounds and am very unfit dont walk more than 5 min a day -_- i was think if i did 4 weeks of 20 min bike riding and then start the c25k , the thing is im afraid of injurying my self . shoud i start after i lose more weight ? is it safe thanks
If it were me, I'd personally start off just walking, walking, and walking some more. not only because of weight, but because fitness takes time to build...even though it's called C25K, if you're truly a couch potato and lack any general fitness, it's not the best place to start IMO.
I'm a firm believer in taking things slow...baby steps and progression...more baby steps, more progression...taking things a day at a time.0 -
thanks for the reply
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I was about 200lbs when I used C25K, but had a reasonable level of stamina so was comfortable walking for long periods.
I'd suggest working up to being comfortable walking for 30 minutes before starting the programme, as it require 26 minutes on day one. Albeit with only 8 individual running periods of one minute each.
In terms of risk, it's safe at your weight, but in working up to it you have time to lose some weight.0 -
I agree with walk, walk and walk some more... Start off with 5 minutes a day, and increase it each week...0
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It can be bad if you have previous issues. I was diagnosed with degenerative disc disease and had to stop running.
I would be cautious of your knees because of your weight. Maybe to walking/jogging intervals. Good luck!0 -
fat_killer1 wrote: »i want to do a c25k but am like 300 pounds and am very unfit dont walk more than 5 min a day -_- i was think if i did 4 weeks of 20 min bike riding and then start the c25k , the thing is im afraid of injurying my self . shoud i start after i lose more weight ? is it safe thanks
Personally i would avoid running being heavy (no offence intended) it's gonna put alot of stress on your joints i would go for just walking more, biking or swimming.
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thanks for the help guys0
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http://www.runnersworld.com/runners-stories/570-pound-man-commits-to-finishing-a-5k-per-month-in-2015?page=single
Derek continues to set PRs each time.0 -
I would be careful. Listen to your body as you safely increase you activity level.
It takes time to make great change.
Cardio Glide
It is low impact.
If your heart is able to handle the stress, read up on HIIT using a cardio glide
I started it months ago and it works. Bear in mind to actually run up to 90% of your max heart rate for 30 seconds 5-6 times in a short workout will make you fee like you were hit by a bus the first few workouts.
But it was key to getting me off a plateau after losing about 80 pounds.
Best wishes. Please proceed safely. If you over do things and get hurt, it will set you back much more.0 -
There is nothing wrong with running and being heavy. I have many girls in my running group who are larger women and run with no problems. However, they started with a walking base before starting to run. I will suggest the same thing for you. Here is a C25K walking plan. I suggest you start here first. Then once you have completed this, move up in Jenny's program to Walk/Run, and then Run/Walk, etc...
http://www.jennyhadfield.com/wp-content/uploads/2012/06/5K_Walk.gif0 -
I agree. My yourself a Fitbit and walk
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C25k....I'd give it a go, but bear in mind I'm inexperienced! It is a programme based on building up to running 5k over a period of weeks....8 minimum. Walking interspaced with short periods of running.... building up the running over the weeks..that is what I thought and found out about it...... I really want to try this too, but I do have some joint issues, but advised by a physio friend to do static and "moving" stretches pre and post the session.0
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professionalHobbyist wrote: »Please proceed safely.
ie, ignore anyone suggesting that HIIT is either appropriate or useful in the circumstances.
Stick to simple, steady state work, build up capacity.
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professionalHobbyist wrote: »I would be careful. Listen to your body as you safely increase you activity level.
It takes time to make great change.
Cardio Glide
It is low impact.
If your heart is able to handle the stress, read up on HIIT using a cardio glide
I started it months ago and it works. Bear in mind to actually run up to 90% of your max heart rate for 30 seconds 5-6 times in a short workout will make you fee like you were hit by a bus the first few workouts.
But it was key to getting me off a plateau after losing about 80 pounds.
Best wishes. Please proceed safely. If you over do things and get hurt, it will set you back much more.
The OP is worried that basic running might cause injury but you're seriously advocating HIIT?0 -
fat_killer1 wrote: »i want to do a c25k but am like 300 pounds and am very unfit dont walk more than 5 min a day -_- i was think if i did 4 weeks of 20 min bike riding and then start the c25k , the thing is im afraid of injurying my self . shoud i start after i lose more weight ? is it safe thanks
Ask your doctor first.
One of my MFP friends started her weight loss at 381 pounds (one year ago today). Today she's lost 166 pounds. She did the C25K program with no issues. Today she ran in a 5k and her goal is to do a half marathon in October.
So...unless you talk to your doctor about any health issues you have now, there's no reason you can't do this. Running is a fabulous way to burn calories...I just don't like it. Have you thought of swimming for cardio?
No impact on your joints and it too is a super workout. I swim 3xs a week and have lost nearly 80 pounds.
Good luck on whatever path you take.
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SchweddyGirl wrote: »There is nothing wrong with running and being heavy. I have many girls in my running group who are larger women and run with no problems.
Running groups aren't representative samples of typical new runners. Many people drop of running due to injuries and therefore never join running groups. About 20% of new runners get injured, and the risk tends to be higher with obese people. I can dig up the studies if you want to see them.
OP - if you're going to try it, 1) go to a good running shoe store and have them choose shoes for you based on your gait, 2) have your running form assessed by a running coach/ physical therapist / personal trainer, and 3) if you get abnormal pains, stop running until you resolve the issue.
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a lot of goood info there thanks guys
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fat_killer1 wrote: »i want to do a c25k but am like 300 pounds and am very unfit dont walk more than 5 min a day -_- i was think if i did 4 weeks of 20 min bike riding and then start the c25k , the thing is im afraid of injurying my self . shoud i start after i lose more weight ? is it safe thanks
I started running last September at 255 pounds, however I was perfectly able to walk for hours at a time before hand. Can you walk for an hour in a park? Two? Without supreme difficulty? If so, then C25K might well be for you. If not, you should do walking and cycling first to build up capacity and speak to your doctor before hand.
Just as an example: I started at 255 and couldn't run 1km without stopping and wheezing frequently. I'd had pneumonia earlier in 2014 so lung function wasn't yet tip top. But I pushed through that and ran all winter, covering "only" a little more than 200km from September to December 31 2014. By the end of February I'd lost 50 pounds and frankly that first 50 was pretty easy. I'm down 68 pounds now and this month alone will have run more than 225km and next week will pass 1,000km since I started last fall, not to mention road cycling and other activities.
No injuries. Blood pressure down huge, heart function up, lung function up, I'm a whole new me. I'm a fit still fat but not obese guy now, well on my way to my end goal.
Do I like running? You bet. Will you? No idea - you might, you might not, but it's definitely worth a try.
Running per se is not responsible for all the positive changes but is certainly responsible for my improved fitness and for helping ensure I've got a solid calorie deficit to work with. Vigorous exercise - only as you are ready for it - ties in nicely with a weight loss through calorie restriction approach.
Good luck!
Mike
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thanks mike
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The serious problems that running can cause are repetitive strain injuries due to not allowing sufficient time for your body to adapt to the new stresses of running, or due to small biomechanical problems (such as leg length differences) that don't make a difference walking, but do running.
The way to deal with those is to take it easy, concentrate on good form, and listen to your body. You can do that regardless of your weight. Heavier runners do put more stress on their bones and joints than lighter runners, which is why form is especially important. The best way to improve form is to concentrate on cadence (steps per minute). Experienced runners often have a cadence of 180 or higher (mine averages around 198). By taking many short steps, you bounce less (putting less strain on your legs) and land toward the middle of your foot, which is easier on the foot than landing on your heel. Ideally you want to think of yourself as gliding forward, not bouncing, with your body above the hips moving up and down as little as possible.
The other thing to keep in mind is that, as a beginner, your running intervals (on C25K or some other program) should be relatively moderate. I recommend the "talk test": if you can't talk in complete sentences when running, you're going too fast and should slow down.
Lots of other good advice above. Walking is a good place to start. Once you can walk for 40-45 minutes at a fairly brisk pace, then you can start C25K. Be sure to take the rest days, though you can walk or cycle on them. Pay attention to any aches and pains, and if you get a severe pain, or one that gets worse rather than better, stop running immediately, rest for a couple days, and if it recurs, see a doctor.
Cycling is great cross training, by the way: it provides a good workout but it's much lower impact than running.
EDITED TO ADD: There are some minor problems that running can cause, too. Blisters are one. Chafing is another, especially for heavier runners and those who sweat copiously. But you can learn to deal with those (Body Glide or tape for chafing, tape or sock liners for blisters).0 -
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professionalHobbyist wrote: »If your heart is able to handle the stress, read up on HIIT using a cardio glide
???? You want to take a 300 pound couch potato and have him do HIITs? HIITS are not some magic solution to everything. He is much better off doing some low intensity steady state cardio to strength the heart, and drop some weight. Walking on a treadmill will strengthen joints and ligaments just like running, but without as much impact.
Why would you want someone just starting out to feel like they want to puke after their workouts?
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The serious problems that running can cause are repetitive strain injuries due to not allowing sufficient time for your body to adapt to the new stresses of running, or due to small biomechanical problems (such as leg length differences) that don't make a difference walking, but do running.
Yes - sometimes the biomechanical issues don't make themselves known until after an injury occurs. And, sometimes even scrupulous attention to form doesn't help with them. And, you know about how every pound of extra weight adds 3 to the knees and 6 to the hips.
I think there's more risk than reward for someone with your stats, OP. I think it'd be better to wait to run until you're closer to your goal weight, and to stick to walking and other low impact activities until then.
(Maybe someone remembers who it was that did a comparison of speed walking and running, where although running almost always burned more calories, speed walking actually came out pretty well?)0 -
fat_killer1 wrote: »i want to do a c25k but am like 300 pounds and am very unfit dont walk more than 5 min a day -_- i was think if i did 4 weeks of 20 min bike riding and then start the c25k , the thing is im afraid of injurying my self . shoud i start after i lose more weight ? is it safe thanks
If you can barely walk right now, you need first a walking plan. You cannot start a c25k program until you can comfortably walk for at least 30 minutes.Start with a plan to walk a 5k first. If you are concerned about running being more "effective", walking is great exercise. Start slowly, at a comfortable pace and keep increasing distance. Give your body time to adjust. Do not be in a hurry, and you will get to running.
There are programs to start walking with a goal to run, like this one:
http://www.runnersworld.com/getting-started/runners-world-start-walking-plan-7-weeks0
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