Overweight - when to start jogging?

I was about 255 when I started C25K, but I have no problems with any of my joints. I think with the knee issue this is a question for your doctor.

I'm 52 and I started C25K in December at 225 pounds after doing an elliptical for 18 months. I blew through it, presumably because of the elliptical workouts, and started running continuously after just a few weeks. I'm now down to 198 pounds and up to maybe 15+ miles per week. I have had some knee soreness, especially after runs of 5-6 miles, but taking a day off now and then seems to be enough to deal with it and it is getting to be less of a problem with time. I ran 5.7 hilly miles this morning and have almost zero pain this evening.

I suspect if you take it slow and listen to your body, you will probably not have a problem with C25K. Most injuries apparently happen from trying to do too much too quickly, so definitely stick with the every-other-day program and don't push it at first. Really just go as slow as possible until you build up some strength in your legs and especially your knees.

It depends on the injury. Running strengthens the knee cartilege and muscles, but can worsen pre-existing injuries if you're not careful. You need to ease into it gradually.

I'd get the all-clear from your doctor or a sports physiotherapist first.

But the C25K program is brilliant. Use that as the plan but listen to your doctor and your body.

Running is tough on your body, especially the older you get. I would say if walking is working for you, then continue with that. I did a a similar program several years ago (at about 43 or so, 200 lbs). I ran a few 5 and 10k's and as much as I loved it (at the time) I'm now paying the price. I had major problems with shin splints and planter fasciitis that I suffered with for years. I ended up having to have knee surgery last year and now I'm suffering from hip pain most likely caused from the high impact of running. If you want to see results in your body, include strength training..... hope this helps!

I started running at 270 pounds and fell in love with it. I dropped down to 190 as a result. I understand the knee issue though. I injured my knee years ago, and literally had doctor after doctor write me off as a heavy person jogging, causing knee pain. I couldn't even get an MRI and I wish I had fought harder for myself. I am not exaggerating when I say that I went through 5 specialist who diagnosed me as "obesity and runner's knee". I went through years of physical therapy, being told that my knee pain would stop once I was smaller. Anyway, to my point...I had a total knee replacement at 36 years old. I finally found a doctor that took me seriously and immediately ordered an MRI. There were serious tears and acute osteoarthritis as a result. I had surgery two years ago to repair the damage, but it was too late. I was immediately approved for a total knee replacement.

After seeing this post I read an article that mentioned when you run, every pound of bodyweight applies 3-4 times that force to your joints. So 40 extra pounds = 120 extra pounds of force.
(I'm sure I'm not using the proper terms, but you get the idea!)

debokadu wrote: »

Thanks for all the excellent advice. My knee injury is very old, it just means that they are a little weaker and a little less stable, so I will take it slow and steady. But from your posts, at least I don't have to worry so much about the extra weight. Y'all rock!

A couple things to think about as you begin running....

First, a proper pair of shoes will make things go much easier for you. Getting fit at a local specialty running shop (where they watch you run and make recommendations based on your stride) will help you avoid injury. No need to spend a fortune on shoes, but don't be cheap either. After all, it is your health.

Spend some time learning about proper form when running. Basically, keep your stride short so your feet are landing under your. Over-striding is the cause of many injuries. Keeping your stride short will also increase the cadence (number of steps per minute) which is also a good thing.

Don't worry too much about how your feet land. That will work itself out.

Try keep an upright posture. Leaning forward is hard on the back. If you lean at all, it should be slight and done at the ankles.

Good luck.

BTW- There are several studies that show runners actually have better knees and fewer issues with their knees than non runners. Of course with an existing issue, it is best to consult a doctor first. I've had a least one 'doctor' tell me running is bad for me - looking at him I'm pretty sure he's never run a day in his life (unless it was to the fridge to get more beer ). So be sure to do your homework.