Time to start jogging

fightorflight12
fightorflight12 Posts: 39 Member
in Fitness and Exercise
I know jogging is the best way to lose weight and keep fit. It has helped in the past, but now I'm at 169lbs I just find it so difficult! Maybe if my *kitten* and hips weren't so heavy, it might be easier! Its just so embarrassing, I can't even run a mile without gasping for air and wheezing heavily... like a pregnant obese woman. I'm not... pregnant that is, woman I am, but I'm struggling and would really appreciate having some jogging buddies for motivation, to share tips and struggles with!

I went on my first run yesterday in a long time through some woodlands... and I admit it was refreshing, but I had to catch my breath within minutes! But I kept going and felt better for it by the end.

Would really appreciate some tips for someone starting from the bottom again and some friends to help me in this journey.

Thank y'all! x

Replies

  • fightorflight12
    fightorflight12 Posts: 39 Member
    P.s. Its not my kitten that's heavy. Its my lower back... yeah I'll let you figure :smile:
  • scorpio516
    scorpio516 Posts: 955 Member
    169 would be perfectly acceptable for me, but I'm going to guess you are much shorter than I. 150 is my race weight, 170-180 in the winter...

    Anyway, slow down!
  • fightorflight12
    fightorflight12 Posts: 39 Member
    Ah yes, I assume I am much shorter! At 5"4' unfortunately, so I have a long way to go!
  • Lana_me
    Lana_me Posts: 34 Member
    I also struggle to keep running. It's such a temptation to just walk.
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
    edited April 2017
    I am not a personal trainer or anything, but I just want to say that jogging isn't the only excellent way to keep fit. There are many options from walking to weight training to swimming to biking to Zumba...the list goes on and on.

    Walking is still very good for you and it is still part of my weekly routine- honestly, it is how I got started into fitness. I did C25k after slowly increasing my walks and have completed many 5ks and 10ks actually at this point. Walking is great way to get your lungs used to working out.

    Going out too hard too fast is also a recipe for injury (which I also learned the hard way after ongoing runner's knee problems). I would also recommend looking into doing some strength training a couple times a week to help prevent injury as well.

    Just slow it down, don't be afraid of walking- it is awesome and will help work you up to longer distances. I started out being completely winded by 0.25 miles just walking. Now just completed my 3rd 10k. Keep with it and you will see awesome results. Good luck!
  • pondee629
    pondee629 Posts: 2,469 Member
    Slow down your pace until you are able to hold it and sing a song without gasping for breath. Your speed will increase as your endurance increases and you gradually increase your distance.. As you progress, that "singing" pace, often called a conversational pace, will speed up and you'll gradually, and safely, improve. Enjoy the run.

    P.S. Losing weight is about a calorie deficit. How you achieve that deficit is up to you. I like to run, lift and control my intake. No, you can't eat whatever you want when you're running.
  • Muscleflex79
    Muscleflex79 Posts: 1,917 Member
    Chieflrg wrote: »
    fightorflight12 wrote: »
    I know jogging is the best way to lose weight and keep fit.
    Jogging isn't the best way to lose weight. You could run 1-50 miles every day and if you were eating in a surplus you would gain weight.

    It's good for your cardiovascular system and in many instances some people would claim it's good for their mental state.

    Tip to lose weight: Eat in a deficit.

    Tip to start running agsin: Find your slowest speed and run slower.

    this! not sure where you got the idea that jogging is the best way to lose weight but that is completely not true.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    C25K

    and as others have said, there's nothing magic about running to make you lose weight.... its a calorie deficit that does that!
  • 7lenny7
    7lenny7 Posts: 3,498 Member
    Running is simple but when you're starting out, it's certainly not easy! Kudos to you for getting out there!

    The number one thing you need to do to build up your endurance is to run SLOW. Very slow. Slower even.

    Take it easy. It takes time for your body to build up not just your stamina, but build up your bones, tendons, and muscle to handle the rigors of running. Running slow (you should be able to talk while running without gasping for breath) is enough to allow your body to make those adaptations. Running any faster than that won't make you adapt any sooner, but it will put you at greater risk for injury.

    I started running by just walking for two months. It was a power walk and got my heart rate up which allowed me to slowly build up my endurance. If you try to rush things, you're inviting injury.

    Good luck!
  • whatlunasaid
    whatlunasaid Posts: 173 Member
    Go easy on yourself. When I started "running," I actually alternated walking and jogging rather than going full speed the whole time.

    Also learned to go home before I reached the point of total exhaustion. If I left a workout feeling miserable, my body hurt too much for a good workout the next day. If I left feeling good, that would motivate me to work out again; I would sometimes even go for a second daily run.

    And fuel your body well!! Nutritious food one day makes a world of difference in your workout the next day.
  • slg1009
    slg1009 Posts: 7 Member
    When I first started jogging I could barely jog five minutes without dying or injuring myself....or feeling my asthma start kicking in. I'm currently exactly the same weight as you so I know how defeating it can feel!
    I started off small only aiming for five minutes jogging, then ten minutes then fifteen and so on and now I can jog for up to 45 minutes (asthma and all!) after four months.
    As my fitness has improved and started losing weight it got easier to run further and quicker.
    For me I found it was also the way I was breathing that was holding me back. I started focussing on belly breathing and it made a huge difference.
    If you have a fitness tracker that will also be great motivation when you can start comparing what you we're doing months ago.
    Just start out small and it will get easier. Good luck!
  • ericabrizzi3380
    ericabrizzi3380 Posts: 10 Member
    If you enjoy jogging and it has worked for you in the past it sounds like based off your description that you are starting over and retraining your body and lungs to get back to where they used to be. I find jogging easier to start walking briskly until my heart rate increases and the natural urge to start jogging arises. Keep at it and it will get easier and most of all, don't be embarrassed!
  • angelahammon
    angelahammon Posts: 114 Member
    I started couch to 5k last September and before then i could not run for a minute without feeling sick!, but that app helped and now i can run a 5k, i may be slow but i can do it and you can too!!
  • TheHistoryLady
    TheHistoryLady Posts: 1,943 Member
    Glad you started this thread as I'm about to embark on jogging and there's some good tips here. I'm thinking of doing the C25K route.
  • Philtex
    Philtex Posts: 1,186 Member
    Another vote for C25K.
  • judithanne013
    judithanne013 Posts: 21 Member
    I am on wk 5 - d2 of C25k. I am slow but will endure. I am 60 and signed up foe a half marathon in November. I know, I am possibly crazy but I have time to get myself ready. In high school, I ran cross country so I know I can do it but just have not allowed myself. I will be running with a friend and we will walk and run so I should be good to go.
  • Lynzdee18
    Lynzdee18 Posts: 500 Member
    You can't just run non stop the first time out. At least I couldn't.

    I was becoming bored during my daily walks. I had never ever had any inclination to run before in my life, but as I'd dropped over 60 pounds and was so much stronger my feet just wanted to run. It was strange but I did.
    It was only a few yards and then I'd be huffing and wonder why in the world I wanted to do that. But I kept at it. Run to the next light standard. Run to the intersection. Run to the dog park. Run to the gym. Take the long way to run to the gym. Run to the gym the long way but don't stop for coffee, just run home without a break. Over the winter I gained the ability to go longer distance without needing to walk and I learned how to find a loping pace.

    I turned 61 last week. I ran my first 5 k mid March and came in 2nd in my age group. I am now a runner.... not 10k or half marathons yet, but I can finish a race respectably and I enjoy experience.

    My tip? Do not run every day. Learned that the hard way and had a bad hip for two weeks. I could hardly walk! :(
  • lorrpb
    lorrpb Posts: 11,463 Member
    I agree with C25K!
  • khadijahgarner
    khadijahgarner Posts: 6 Member
    Girl let me tell you. I'm 160 and it is a struggle. I went for my first run in a long time and literally couldn't run for a whole minute straight. I was dying too but I pushed myself and paced myself. As long as you do too trust me it will be easier!!! Going for a run tomorrow
  • Lana_me
    Lana_me Posts: 34 Member
    khadijahgarner wrote: »
    Girl let me tell you. I'm 160 and it is a struggle. I went for my first run in a long time and literally couldn't run for a whole minute straight. I was dying too but I pushed myself and paced myself. As long as you do too trust me it will be easier!!! Going for a run tomorrow

    I also struggle to run a few minutes.

  • 1sophiesophie
    1sophiesophie Posts: 67 Member
    amc2509 wrote: »
    I would recommend the C25K programme

    This.

  • LJgfg
    LJgfg Posts: 81 Member
    My 2 cents :) I'm about 100lbs heavier than you and went from doing nothing to finishing a half last fall. But everyone's different so here's what worked for me - your proverbial mileage may vary.
    1) Run if you like running - if you don't like it find a different exercise.
    2) If both feet leave the ground at the same time, then you're running and if you run, then you're a runner. (I don't know about your area - in mine "jogging" and "jogger" tend to be negative terms.)
    3) I like the Galloway method - never attempted to run long distance straight through. Instead it's repeated cycles of run/walk, with length adjusted as you progress.
    4) Get a Gymboss timer - perfect for setting those intervals and allowed me never to have to overthink in a race - run when it beeps, walk on the next beep, run on the next, etc. Allows you to focus on the scenery, talking with run buddies, etc.
    5) IRL or online - find a running club that supports slow runners and make some run buddies - makes a huge difference in sticking with it.
    6) Pick a race - 5k's are perfect - do one that supports a charity you like or has a fun theme/medal - hundreds out there. And then train for it - and no matter how great or awful your training - go do it! There's nothing more energizing / inspiring then being out there with a bunch of other runners and crossing the finish line. And don't worry about being last - it happens to someone every time *grin* Usually me! But that brings me to
    7) Do it for you because you love doing it so never compare yourself to anyone else (or yourself from years ago). Start where you are, do what you can, and enjoy the journey!
  • ninerbuff
    ninerbuff Posts: 48,956 Member
    fightorflight12 wrote: »
    I know jogging is the best way to lose weight and keep fit. It has helped in the past, but now I'm at 169lbs I just find it so difficult! Maybe if my *kitten* and hips weren't so heavy, it might be easier! Its just so embarrassing, I can't even run a mile without gasping for air and wheezing heavily... like a pregnant obese woman. I'm not... pregnant that is, woman I am, but I'm struggling and would really appreciate having some jogging buddies for motivation, to share tips and struggles with!

    I went on my first run yesterday in a long time through some woodlands... and I admit it was refreshing, but I had to catch my breath within minutes! But I kept going and felt better for it by the end.

    Would really appreciate some tips for someone starting from the bottom again and some friends to help me in this journey.

    Thank y'all! x
    Jogging is for fitness and health. HOW MUCH YOU CONSUME is how you lose weight regardless of any physical activity.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png
  • L412
    L412 Posts: 55 Member
    I'm just back at it.. I like LJgfgs #2 comment... I am running! Maybe slow and with more walking breaks than perhaps I would like but I am doing it!

    I have done the C25k, and my past approaches have been 5 min run, 1 min walk and I cant get out of that comfort zone. This time I decided to listen to my body more. I have many many lbs on you and just slightly more height.

    I have taken the approach of running 1km, walking until I have caught my breath (but no more than 3min) and then running the rest of the next 1km and repeating until I have reached 4k. Its not a lot but contrary to my prior approach my hope is the walking breaks will get shorter.

    Let me know if you want to start a group to keep motivated! I know I could use the motivation

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