Getting Back into Running

TheWeightOfFood
TheWeightOfFood Posts: 58 Member
edited November 2024 in Fitness and Exercise
I'm signing up for a 10k in May. I know if I sign up, I'll do it. Whether or not I want to, I know I'll do it.

I'm pretty lazy right now. I've creeped back up to 220lbs (I'm 5'9), and my desk job and eating habits aren't helping. I'm back at the gym - that's a good first step.

Should I get right back into running on the treadmill, or aim to shed a few pounds before jogging? Should I be concerned about my knees?

Replies

  • dewd2
    dewd2 Posts: 2,445 Member
    edited November 2015
    I was about the same size and weight as you back in January when I signed up for a HM. I hadn't been running for years and pretty much had to start over. I was able to not only complete the HM at the end of May, I was able to lose 30 pounds while training. I lost 50 pounds so far and have a 2nd HM (plus many other shorter races) completed.

    Now is the time to start. My biggest warning is to start slowly and listen to your body. That is the one thing I failed to do. I figured I could pick up where I left off a few years before. Big mistake. Take it slowly and you will succeed.

    Good luck.

    Feel free do add me as a friend.
  • TheWeightOfFood
    TheWeightOfFood Posts: 58 Member
    Thanks for the vote of confidence :) How were your joints getting back into it? Wow, you trained for a half??! Just the 10k sounds daunting, but makes me pretty stoked that other people have accomplished more!
  • mbaker566
    mbaker566 Posts: 11,233 Member
    I would try a structured plan. it will help you get back into running. they have designated rest days which you should do to help avoid injury. I did the bridge to 10k(b210k) which includes the couch to 5k but keeps going

    I would also recommend going to a running store for a gait analysis and fitting for proper shoes too. it will help minimize injury. be honest with all the questions they ask.

    if you go slow, knees shouldn't be an issue. the risk to knees is highly exaggerated
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Unless you've had problems in the past with injuries, I wouldn't wait to do much of anything.

    Start now.
  • busyPK
    busyPK Posts: 3,788 Member
    Start slow and jog intervals then walk. If you haven't had injures in the past I'm sure you'll be fine. Listen to your body. :)
  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    busyPK wrote: »
    Start slow and jog intervals then walk. If you haven't had injures in the past I'm sure you'll be fine. Listen to your body. :)

    This.

    Run at a conversational pace. If you run and can't get 2 words out of your mouth without gasping for breath, then slow down. You should be able to speak out loud in complete sentences. Start with 1 mile. If you can't run a full mile, work on it using the run/walk method. Once you can run a full mile without stopping, work on 2 miles, then 3. Again, all of it at a conversational pace.

    Run on day 1 then take a complete rest day the next day and go back to running again the very next day.
    Repeat so you are running 3x a week with at least 1 or 2 days rests in between.


    You should also join my December Challenge. Start with a low goal.
    http://community.myfitnesspal.com/en/discussion/10292327/december-2015-running-challenge
  • dewd2
    dewd2 Posts: 2,445 Member
    ACyclingMind wrote: »
    Thanks for the vote of confidence :) How were your joints getting back into it? Wow, you trained for a half??! Just the 10k sounds daunting, but makes me pretty stoked that other people have accomplished more!

    Joints were never an issue. My problems happened when I started getting sore calves/shins and NOT slowing down. I just ran through it and did way more than I needed to. Had I stuck with the program I'm certain I would not have had any issues (I trained with trainers and for some reason thought I knew more than them :) ).
  • TheWeightOfFood
    TheWeightOfFood Posts: 58 Member
    Great tips! Already got the shoes last year - apparently I'm "light on my feel for a heavy person" (lol she actually used those words)... So far so good!

    moyer566 wrote: »
    I would try a structured plan. it will help you get back into running. they have designated rest days which you should do to help avoid injury. I did the bridge to 10k(b210k) which includes the couch to 5k but keeps going

    I would also recommend going to a running store for a gait analysis and fitting for proper shoes too. it will help minimize injury. be honest with all the questions they ask.

    if you go slow, knees shouldn't be an issue. the risk to knees is highly exaggerated

  • TheWeightOfFood
    TheWeightOfFood Posts: 58 Member
    Yeah! Thanks for the tips! :D so far I can only jog 5 minutes without pushing myself too hard. But I'm tracking the progress!
    Stoshew71 wrote: »
    busyPK wrote: »
    Start slow and jog intervals then walk. If you haven't had injures in the past I'm sure you'll be fine. Listen to your body. :)

    This.

    Run at a conversational pace. If you run and can't get 2 words out of your mouth without gasping for breath, then slow down. You should be able to speak out loud in complete sentences. Start with 1 mile. If you can't run a full mile, work on it using the run/walk method. Once you can run a full mile without stopping, work on 2 miles, then 3. Again, all of it at a conversational pace.

    Run on day 1 then take a complete rest day the next day and go back to running again the very next day.
    Repeat so you are running 3x a week with at least 1 or 2 days rests in between.


    You should also join my December Challenge. Start with a low goal.
    http://community.myfitnesspal.com/en/discussion/10292327/december-2015-running-challenge

  • TheWeightOfFood
    TheWeightOfFood Posts: 58 Member
    You guys all rock! Thanks for the pointers. I'll update on my statuses if you'd like to friend and join in the fun :D
  • lavrn03
    lavrn03 Posts: 235 Member
    I was never a runner. In May I decided I wanted to try. So I started doing a little at a time. After a month or so I noticed a difference and after 1 1/2 months I ran a full 3 miles without stopping @ 12 min miles. Would run 3 X a week, indoors and outside.
    I did my first 5 K in October and 2nd in Nov.. My timing was even better for the races 10-11 min miles.
    I do a lot of intervals on treadmill that helps my endurance. I started off running at 4.5 on treadmill. Now I can power walk that speed. I run at 5-6 with intervals at 8 (7 1/2 min miles).
    Keep training. Listen to your body, warm up as long as u need and push it when u can. My husband and sister are getting into too. They did their first race with me in Nov.
    My goal is a HM next year.
    Good luck!
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    edited December 2015
    Stoshew71 wrote: »
    Run at a conversational pace. If you run and can't get 2 words out of your mouth without gasping for breath, then slow down. You should be able to speak out loud in complete sentences. Start with 1 mile. If you can't run a full mile, work on it using the run/walk method. Once you can run a full mile without stopping, work on 2 miles, then 3. Again, all of it at a conversational pace.

    Agreed.

    RPE can be a good guide, and it's pretty easy to monitor your effort as you go. Personally, I like to try to keep things between speaking in full vs broken sentences.

    RPE.jpg
  • Pandora_and_her_box
    Pandora_and_her_box Posts: 240 Member
    lavrn03 wrote: »
    I was never a runner. In May I decided I wanted to try. So I started doing a little at a time. After a month or so I noticed a difference and after 1 1/2 months I ran a full 3 miles without stopping @ 12 min miles. Would run 3 X a week, indoors and outside.
    I did my first 5 K in October and 2nd in Nov.. My timing was even better for the races 10-11 min miles.
    I do a lot of intervals on treadmill that helps my endurance. I started off running at 4.5 on treadmill. Now I can power walk that speed. I run at 5-6 with intervals at 8 (7 1/2 min miles).
    Keep training. Listen to your body, warm up as long as u need and push it when u can. My husband and sister are getting into too. They did their first race with me in Nov.
    My goal is a HM next year.
    Good luck!

    Great story, your progress has been amazing!
  • TheWeightOfFood
    TheWeightOfFood Posts: 58 Member
    Great tips all! Thanks for sharing your stories and the chart. I ran for 5 minutes straight on the treadmill at my usual level 6 on an incline of 1- it went well. I enjoy doing the walk/run intervals right now. So I'm going to keep that up and find a couch to 10k or something to train with.
  • Orphia
    Orphia Posts: 7,097 Member
    ACyclingMind wrote: »
    Great tips all! Thanks for sharing your stories and the chart. I ran for 5 minutes straight on the treadmill at my usual level 6 on an incline of 1- it went well. I enjoy doing the walk/run intervals right now. So I'm going to keep that up and find a couch to 10k or something to train with.

    Good luck!

    I just ran my first 5 km without stopping today.

    http://community.myfitnesspal.com/en/discussion/10294395/i-did-it-i-ran-5km#latest

    To train for it, I used the Zen Labs C25K app, which also has a 10k program that follows it.
  • 7lenny7
    7lenny7 Posts: 3,498 Member
    Go for it. Run slow, increase miles gradually, and listen to your body. You could easily do that 10k in the time you have.

    I'm 6'5" and in March I was 258 pounds. I started a fitness walking program.
    In early May I went with some friends to walk a 5K that a brewery was hosting. I planned on walking anyway but was provoked into running it and I ran the entire way, except for stoplights. That was the beginning of my running habit.

    On Memorial Day I ran my first timed 5K
    On July 4th I ran my first 10K
    On Halloween I ran my first half marathon, and broke 2 hours

    That's going from not being a runner to doing a half in less than 6 months. I've signed up for a full marathon this coming May, about 1 year after beginning to run. The day I ran that half I weighed 213, 45 pounds lighter than when I started. All of this, with a knee that's missing over half my meniscus after getting it scoped out several years ago. My knee actually feels better now than before I started running.

  • TheWeightOfFood
    TheWeightOfFood Posts: 58 Member
    Orphia, you got it! I downloaded the couch to 10k. I always leap-frogged over the walking bits, but I think this time I'll try to stick them out and maintain a goal pace!

    7lenny7, that's a really inspiring story. Did you seriously just end up running when you thought you were just going to walk 5k? And wow how sis you pace under 2h in your first half? That's nuts! :) your bad knees give me hope. Mine are bugging me tonight, so it was a good time for me to read your story.
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