Running for weight Loss

I haven't been able to run as many others are able to yet. However, I have just begun jogging intervals. Like you , I started at around 300 lbs and all I was able to do is walk. I started off slow and slowly built up both my distance and speed. I've been exercising consistently now for a little over a month and was just able to begin these interval jogs now (in week 5 of my journey) and after having lost almost 20lbs.

Take your time though and build up to it; that's the best way to go. The people on those shows are being closely watched not only by trainers, but by doctors as well. Without someone to watch over you, you just need to do what your comfortable with at a pace that you are comfortable with.

I used to run a lot before I had my son and gained a lot of weight, and stopped working out. So, when I got back into running I weighed in at 228 pounds. It was not easy, but I am building up gradually. Today I ran for 20 minutes straight, walked for four minutes, and then ran for another 5. I will weigh myself tomorrow, but I am probably still in the 220 range. But, I have to say that I enjoy running much more for clearing my head and stress relief than anything else. In fact, I told my husband tonight that I have not been this elated in years. I attribute it all to running.

I hope you can get into it, and if not, I hope you find something that you do love, because that is the key!

Sarah

First things first - go see your doctor and ask him/her for the all clear before starting a running programme. Especially with your asthma you don't want to risk injuring yourself or worse.

If you do decide to start running I suggest the Couch to 5k programme. I did it myself and now I can run for 35 minutes non stop. I still weigh 111kg (244.2 lbs) and I have no problems with it.

Basically you run for a certain distance or time (1 minute) then you walk for a bit then you run. You do it three times a week and each week you run for a little longer and walk for a little less.

I used an iPhone app called "Get Running". It's a time based programme instead of being distance based. The app will tell you when to walk and when to run with a pleasant voice over. It even tells you that you're doing great

The trick with starting running is to not run too fast at first. Focus on endurance. Jog as slow as you can and just do it for the amount of time. Once you're running for 30 minutes non stop and you're comfortable with it then focus on distance and speed. Right now I run 5k and am trying to get it down to half an hour. The more fat I lose the fast I'll be so I'm not forcing myself progress too fast.

Edit: as previous posts have said get proper running shoes. They have to be made for running.

Also if you get shin splints or knee pain then see a podiatrist and they'll see whether you have pronating feet (where they roll inwards or outwards) and they'll make you inserts for your shoes that make your legs align properly.

You can do it, just slowly, like all the previous posters have said. When I started on the treadmill, I was nearly 300 lbs myself, with asthma, but only borderline. However I'd recently spent two weeks in the hospital with double pneumonia, which left me weak and even more out of shape than ever. To say I walked slow would be an understatement!

I walked slow, but I did it consistently. As I got stronger and healthier, my body told me when I could go faster. And eventually my body said "I want to run." Who would have thought that? So run I did. 30 seconds at first. Run, walk, run, walk. Then a whole minute, then three...

I started in March, and completed my first 5K in September. I'm not fast, but I finish!

Be careful on the treadmill. They tend to make you overstride and land on your heels, which is bad for your knees. Try to land on your midfoot and push off with your forefoot. Go to a speciality running store and get fitted for shoes. Very important! Everyone's foot and motion is different. The right shoe will help prevent injury and help you with your walking/running.

Good luck!

I'm trying to get into running. I just run at a pace that is comfortable for as long as I can. Last time I did a 3rd of a mile. Hopefully i can work that up to a few miles a day.

I was one of those that tried to get into it and pushed hard and ended up hurting myself. I ended up having to have physical therapy on my hip (and walked around like I was 90 years old instead of just 26.) Anyway, other people have told you to start slow and I would just reiterate that. My doctor told me that when I restart jogging to start with a short distance, maybe a fourth of a mile (maybe even less), but then only increase it by 10% per week so that my body can build up to the longer distances.

I started at 286 and huffed my butt off just jogging 1/2 a mile. It took time with switch between walking and jogging but after a while I could do 2 miles a day. After about 3 months and 45 lbs gone I added running for 10 seconds every 1/4 mile and every week increase it by 5 seconds to adjust to running. Now i can run about 1 1/2 miles without tapping and weight 186 currently. Just take your time and adjust slowly. Try a treadmill if you have to in order to help out, but most importantly, stick to a good diet. It's the true way to getting it off.

I started running at 258 lbs by using Couch 2 5K and have been running ever since!

Edited to add: I can now run over 5 miles and still working on upping my mileage.

Running, to me, is the absolute best form of cardio. Start slow, and slowly build up as it gets to easy (it actually will!).

In all honesty, I run about 3 miles a day 5 days a week and don't really enjoy it. But I know it's good for my heart and burns a good amount of calories.
I don't like running on a treadmill though. I'd rather run outdoors even if it's cold.

But I don't rely on running as my "go to" for weight loss. I rely more on calorie deficit and heavy weight training. I run so I can eat more!

Also running for long durations can be catabolic to lean muscle tissue, so try not to go over an hour without at least carbing up sometime during your run.

A.C.E. Certified Personal Trainer
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Been in fitness for 28+ years and have studied kinesiology and nutrition

i used to HATE running. i mean, with a passion. i stopped for a while and tried to do other things, but i ended up losing everything and gaining a LOT of weight as a result! i think my problem was that i tried to run on a program: something like 1 min running, 2 min walking...even started c25k. however, 2day, i got on the treadmill and i just ran! i took off and did the best i have ever done! so my 1st suggestion would be....cover up the time/distance on the treadmill! (or run outside). what also helped me was to make it a total "me" time. so many people said that running relieved stress, but before, i never felt it, probably because i was constantly thinking about what i still had to do that day. today, i forced myself not to think about ANYTHING school/work related, and it worked! i felt fantastic afterwards and can't wait to try again tomorrow! hope this helps!

Hi, want to do the C25K programme. I started off jogging, but soon realised that I wasn't fit and needed to build up some strength, so I have been going for "brisk walks" 3/4 times a week for between 30-40 minutes. I am probably going to continue like this through xmas with a view to adding the jogs in after new year. I have about a stone to lose, so weight isn't a massive issue to me, but just getting the exercise has made me feel better mentally and physically and I can see some body differences, although my weight hasn't changed particularly yet. You have to be self motivated and make yourself do it, I felt like a twit to start with but now it's part of my routine and I think nothing of it. Plus it takes up so little time, trainers on and out the door, no faffing about getting to the gym or pool which I don't have time for. Good luck!

Get good comfortable running shoes from a running store. I love the Brooks Ghost 4's but I am a neutral. I started out running when I was 285. I am 207 now

I started off mapping a mile (www.mapmyrun.com). I walked it - and ran as much as I could. I just kept at the mile until I could run a mile w/o stopping. One day, I felt good so I took the 1.75 mile loop that I mapped out and completed it!!! I kept at that until I could do it - then I did 2 miles, then 3 then 4 then 5 ... until I could do 15 miles w/o stopping. On my 42nd birthday, I completed a FULL MARATHON!!! From couch potato to full marathon was 8 months! LOTS of dedication! I am running a 1/2 marathon in New Orleans during Spring Break! I cant wait!!! Best of luck!

I love running I started out slow and did something similar to the c25k program but I basically ran as long as I could and eventually got up to being able to run for 30 minutes without walking. I love it excellent stress relief and a total body workout. Start slow and listen to your body that us one of the most important things.