Running while obese!?
courtsh93
Posts: 4 Member
I’m 259 pounds (down 35 pounds since March). I run/jog/walk in intervals now while trying out the “keto” diet (part time) cause i eat veggies and protein bars too. Any advice on how to actually make a full run for a mile+ some? I Can’t seem to do that just yet no matter how hard i push myself. It gets discouraging especially because i run out of breath after so long of running. But I’d like to hear y’alls similar stories of how you made it to where you were fully running (if that makes sense )
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Replies
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Congratulations on the 35 pounds so far!!! I wouldn’t push myself to run if your body isn’t ready. As you lose more weight it will get easier. Keep up the great work.6
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It’s a conditioning thing. You just have to build up cardio fitness but also strength. It’ll take time as your body is carrying more than is ideal even for walking etc so running would take an extra toll. Just build up slowly, reach achievable milestones on your way to your end goal and make sure to not push yourself too much as you don’t want to damage your body and have a setback. congratulate yourself. You’re doing amazing.5
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Slow down! I gurantee you are running too fast, almost all new runners do. And once you've slowed down, slow down some more because you will not be running as slow as you think you are. You may feel like you're barely running but that's ok. Distance first, speed will follow.
I would also recommend a couch to 5k programme (there's many free ones available). They take you from absolute beginner to being able to run for 30 minutes in around 9 weeks although its not a problem to repeat a week if you need more time, its about getting there not how long it takes to get there. You may want to skip a bit as you're already running some walk/jog intervals. The one I used had you walking 90s then running 60s 8 times for the first week which you may already be doing?
Congratulations on your weight loss so far and good luck on your running journey!21 -
Can you power-walk a mile?3
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Use cross training to help you get the fitness level you want! I did elliptical for years before I got serious about running. It really works the right muscles without overdoing it. There are several other related machines that are very good.
Throw in a little resistance training and hoo-boy, your over-all fitness will improve. If you haven't done much resistance before, it's essential to get some guidance from individual or group lessons, or YouTube, if you can swing anything else.
(I also swim, which is incredible, but it's not for everyone.)4 -
I'm not a runner but when I started, I just took walks (around 2-3 miles) . I remember walking up this incline the very first day and could barely make it to the top. My heart was racing, I was light headed and couldn't catch my breath! after losing my first 50 lbs, I videotaped myself running up that same incline. That was powerful for me.8
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Slow down and stop pushing yourself. Never push yourself when you start as a runner. Just walk,and make sure you can comfortably walk for at least 30 minutes. Then walk faster. When you can walk fast for at least 30 minutes, add intervals of SLOW running. Like 3 mins walk, 1 min slow run. Gradually increase the run intervals, but make sure to not increase the speed. It might take months to get to running for the entire half hour. It is normal. And you do absolutely not want to push yourself or you will get hurt, many new runners do.7
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I ran when I was obese too. It was really hard. Most of the time it felt like my lungs were working at half capacity.
What worked best for me was C25k. I downloaded the app and used it. And the other advice is to slow down. Even when you've slowed down, slow down again. Seriously.
Good luck! You've got this.4 -
I echo the recommendation to use C25k. It helps you build up your endurance with a structured program. It's a 9 week program, however, I would recommend repeating weeks if you find one particularly difficult or the new week is too difficult. I've used the program three times, I think. I'll run for periods of time, then leave it off for long enough that I like having the structure of the program to start again. I recall that at least the first time I used it, I definitely repeated some weeks.
And yes, slow down. Like, really slow. Almost like a fast walk slow, but not quite.0 -
Feel free to just walk! I have lost over 100 pounds doing walking. If you get to a point where it's more doable, go for it. But as long as you are pushing yourself, walking works!7
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Are you able to walk comfortably for at least 30 minutes? If not, then you should build up your walking endurance before you run. C25K is a great plan, but it does assume a level of fitness that not everyone has yet.6
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Great job! It will come in time. I’m an ex smoker of 18 years, then started running about 5 years after I quit. And it took me about 2 years to build a base with my lungs to be able to breath. I myself just kept at and went to a lot of running groups , they were awsome, there was always something going on. I have also ran a few half marathons. It just takes continuous persistence.4
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I will echo the recommendation for c25k. There is also a group that just started in July if you’d like to join them. I found it incredibly helpful to chat with others on the same journey when I went trough c25k. Plus there is a lot of helpful information posted in that group related to the program.
I did not use the app. I downloaded the NHS c25k podcasts. The podcast walks you through the program step by step. I had built a good walking base before starting. Running is different but I’m glad I built the walking base first. It takes time to build up endurance and the program is designed to help you do that safely so that you can avoid injury.
I don’t know how to post links to the group or the thread, but anyone wanting to join the July c25k group I’ll be happy to tag you in the thread. There is also a group of us that started b210k (bridge to 10k) in July. We would welcome anyone that wants to join that thread as well.
My running advice:
1. Use a structured program to avoid injury
2. Get fitted at a running store for shoes
3. RUN SLOWLY. Even slower. Really slow down. Speed comes later. Much later.
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I echo the C25K advice, but also want you to know that it's OK to repeat weeks until you're ready to move to the next.
And go SLOOOOOOOOWLY. I think turtles have passed me. I'm okay with it.7 -
As many others have said, download C25K! I am just beginning week 6 of the 9 week program and it is honestly so good. I was a little over 200lbs when I started running with it and struggled a bit with the 60 second runs in week 1 but 6 weeks later, I just completed a 20 minute continuous run (with no walking) and it felt AMAZING.
Also go slow! My Week 5, Day 3 run (the 20 minute run) was SO slow, I felt like I was barely running sometimes but slowing down will help! The speed will come later.4 -
Running is hard on your joints even if you are not overweight. Even more so if you are. Why are you wanting to run? Walking is much less stress on the joints and burns calories also as well as helps with cardiovascular health. Biking is great and doesn't stress the joints too. I would wait till I had gotten closer to a normal weight before running personally.8
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I would also caution against running at first. If your mechanics are not tight and your legs are not conditioned your knees can get sore rather easily. Brisk walking or walking/hiking somewhere with elevation changes might be a better starting point.2
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When I had trouble running in the beginning, I started by pushing myself and getting my heart rate up by cycling. Then, I eased into running. Hope this helps, and congrats on your success ❤0
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I wasn’t comfortable running until I hit overweight rather than obese. Follow the advice given about c25k, running slowly, and being able to briskly walk thirty minutes before starting c25k. Then if you continue to have trouble, it’s okay to wait until you have lost more weight before attempting a running program.2
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Nativestar56 wrote: »Slow down! I gurantee you are running too fast, almost all new runners do. And once you've slowed down, slow down some more because you will not be running as slow as you think you are. You may feel like you're barely running but that's ok. Distance first, speed will follow.
I would also recommend a couch to 5k programme (there's many free ones available). They take you from absolute beginner to being able to run for 30 minutes in around 9 weeks although its not a problem to repeat a week if you need more time, its about getting there not how long it takes to get there. You may want to skip a bit as you're already running some walk/jog intervals. The one I used had you walking 90s then running 60s 8 times for the first week which you may already be doing?
Congratulations on your weight loss so far and good luck on your running journey!
This! Slow down. When I first started running I got passed by old people, dogs and moms walking with strollers.
If your route is (for example) 2 miles and you run, then walk — go a tiny bit further every day with your run, even if it’s just getting to the next driveway. Next thing you know, you’ll be running the whole thing.5
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