Running Tips?

Hi there, I'm just a few pounds lighter than you, I am steadily losing weight, through diet and supported by exercise however I shied away from running as I'm just too heavy, and it just killed my knees! What I do, which might be of interest to you once you feel more like moving (I agree the other posters with the walking to start with btw), is slow running/slow jogging - there are tons of resources on the web about it. Barefoot type shoes or really low heel profile shoes are best because of the recommended running style i.e. not heel first.

I recently started with a podcast I found from the UK's National Health Service, 'Couch to 5K'. OMG, this is the first time I've been ABLE to do what's been suggested in a couch to 5K. Usually they're all for having you sprint out of the blocks. This one is good. Ddownlaod them here https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/

You CAN do it. I can, and I don't say that lightly. It's not onerous, you won't get out of breath and you'll get a very real sense of achievement

In the meantime, just get out and walk. Can you get in a good walk in your lunch hour? I think it's also about making time in your day and your week for walking, and making it a habit. Are there any walking groups near you that you could think about joining? Hill walking? Nordic walking? Just throwing ideas out ! Crossfit is another thing you might want to think about. It's not all uberfit people, everything is scaleable, and a good coach makes it really enjoyable. Something else to consider I guess.

Let us know how you get on.

Start with walking. Get to the point where you can walk briskly for 45 minutes or more before you start adding in short jogging intervals. You need to prepare your feet, muscles, tendons and bones for the impact that running has. You will get a good workout by walking at a fast pace and as stated above, you'll start to develop the habit of setting aside 30-60 minutes for exercise on a regular basis.

I agree with the majority here. Just get active in any smart and safe way you can. Talk to your Dr to discuss your plan as you may have some underlying health risks etc. If your company has a health program they may have access to a nutritionist or dietician. They can set you up with a program.
Weight loss or weight management in its simplest form is really math. Calories in and calories out. So watch what you eat and how many you burn. A slow jog is fine but as some pointed out there is impact. Walk, bike, swim, all are options. Also, set some realistic expectations. Don't think you can just run for an hour and lose 100 lbs. Set a goal of being active for so many minutes a day. Set a goal of what you will or will not eat. Like go a week with no late evening snacks or something.

I’ll tell you how I became a runner in her 50s starting at almost 240 pounds.

As an old heavy lady, my saggy arms along with the rest of my body were getting the best of me. I really needed to feel better. I started walking in my yard and my house with light weights doing various arm exercises. Then I got faster, stopped using the weights, and started jogging/walking intervals.

In the beginning my knees were weak and hurt. Now my knees are strong and pain free.

It’s been about a year and a half. Now I run about 25 miles a week. And I feel fantastic. I weigh in the 160s (at 5’9”) now.

If you want to be a runner just start slow. I never ever thought I’d be a runner.

Consistency is the key to building endurance so you don’t get tired. Actually consistency (and kindness) is the key to life. Just stick with it and it gets easier.

cyn97g279d wrote: »

Hi, I’m Kiwi. I’m a 24 year old female who works at a desk job for 8 hours a day. Since I’ve worked at this job, I’ve gained 32lbs making me 282lbs now. I’ve decided I want to start running for cardio, just to slim down. Is there a method to the madness? How do you run and not get tired? Is a “runner’s high” a real thing? Any advice helps. I’m not very active, but I’d like to be.

• Shoes. Be kind to your to your feet. If you start running at a higher weight then you need to make sure your shoes have a good cushion so you don't hurt yourself. Shoes help you avoid impact injuries. The wrong shoes can cause so much pain.
• Start small. Work your way up slowly.
• Warm up before running. Mostly leg stretching--like leg lifts.
• When you start running, don't over do. It's okay to run a minute, walk three minutes, run a minute at the start.
• On days you don't run, you may want to do other exercises.
  

Maybe look at something like Couch to 5K. It is a very gradual start.

There's a few different topics in your question. If you're interested in losing weight, any bit of cardio that challenges your body with a healthy approach to eating will help you lose those pounds. You can help improve your cardio endurance on a treadmill or elliptical or a brisk walk outside with hills etc. for an hour each day. You can build up to jogging or running intervals until you are able to run the entire time but that doesn't mean you have to run everyday. You can walk or do the elliptical or rower etc. on alternate days. Running is terrific for your heart health but walking and elliptical routines actually burn more fat I've noticed. You can really trim down just by walking regularly and challenging yourself on those walks. It's whatever you're comfortable with. We don't know your level of fitness or history with fitness so the advice will be very simple. Once you're conditioned for this everyday you can build on that but eating well is very important for weightloss. Just eat real food, really limit any highly processed or substitute packaged products.