Safe weight to start running at 5'4"

echoica
echoica Posts: 339 Member
edited October 2024 in Fitness and Exercise
Hi fellow MFP'ers! A few years back I was a runner (obviously before I put on all the weight) and I absolutely loved it! I am 5'4". At what weight do you think it is safe for me to get back into it?? I know it can be hard on your knees etc if you are carrying a lot (like me) :X I did do the basic run on the Wii this morning and it was not too bad and I became nostalgic ;)

Replies

  • Runner_mick
    Runner_mick Posts: 115 Member
    I am 5'2 and started running when I was at my heaviest at 160lbs. It was very slow at first and not very long. I say as long as it doesn't hurt your joints then go for it. get fitted for good running shoes and just start out slow and jog for maybe 1 minute and then walk for 3-4 and repeat till you can build up to longer.
  • bmmadden
    bmmadden Posts: 499 Member
    I would trust your own body if you felt pretty comfortable on the wii then maybe you can start in gradually if it was okay on your knees maybe since you were a runner before your body is more acceptable to it then other people at your weight, I never really was a big runner and lately Ive been focusing on it alot more lately Im at 175 and my heaviest was 240 Im 5'4 as well, my go to gym choice is the elliptical not so much running but like I said lately it has been my thing lately as I am working on the C25K program
  • TourThePast
    TourThePast Posts: 1,753 Member
    Doubt there is a "one size fits all" weight that you need to reach before running. I hadn't run before, but when I started the Couch to 5K programme I had a slightly dodgy knee.

    Because of that, before starting to run, I introduced the occasional one minute run into my walks to see whether it would aggravate the problem.

    Why not doing try that and see whether it makes your knees ache? If it's trouble free, you could increase the running time.

    EDITED TO ADD: Forgot to say, might be a good idea to be fitted for new running shoes, your feet may be a different shape now and the materials in running shoes break down over time.
  • shovav91
    shovav91 Posts: 2,335 Member
    I would say to experiment. Try starting out for 30 seconds or so. If you're in pain, slow to a fast walk. Increase speed and distance as your body gets used to the motion. As you build muscle and lose weight it will become easier :D
  • bjbixler
    bjbixler Posts: 253 Member
    I started my weight loss journey at age 29 with running only (no diet) at 5'8" and 256 lbs. Certainly the more you weigh the harder it can be on your knees and joints, but if you start out slow (c25k?), get the right shoes, and listen to your body, it can be done.

    The best part about losing weight and running is how much faster you get! Good luck!
  • lucycaz
    lucycaz Posts: 191 Member
    Hi

    I decided I wanted to start running having been challenged to do the Warrior Dash by a friend I discussed this with my Personal trainer as I was worried about my knees as I was still carrying over 250lbs

    When we spoke about it he virtually laughed at me explaining that weight is not the issue, the example he gave was some of the really heavy rugby players who did lots of running throughout a game.... he explained the key was the preparation, we had spent most of the 4 months we had been working together doing lots of core and functional work (various incarnations of lunges and squats in all 3 planes of movement) so we had strengthened all the muscles, tendons and ligaments in my legs, knees and ankles and this combined with the core work which would ensure that I ran as balanced as possible was the key...

    He was right I am now running 3 times a week and not problems with my knees at all. I make sure I do a lunge matrix as part of my warm up and cool down as well as the normal stretches....

    Hope this helps

    Lucy
  • echoica
    echoica Posts: 339 Member
    thanks all for the great input on this! perhaps i will keep challenging myself on the wii for a while and see how it progresses. i am doing a combination of many different exercises these days in strength and cardio so that should help :)
  • TourThePast
    TourThePast Posts: 1,753 Member
    When we spoke about it he virtually laughed at me explaining that weight is not the issue, the example he gave was some of the really heavy rugby players who did lots of running throughout a game.... he explained the key was the preparation
    Thanks for posting that Lucy, I'm sure a lot of people reading this thread will find that a useful (and in retrospect obvious!) insight.
  • mindycal
    mindycal Posts: 6
    i'm with you on the elliptical being my go to at the gym. i am not a runner...yet, would love to but still feel to awkward, i have however walked in 7 5k races since June 11th of this year and have seen my time drop from an hour and 2 minutes in that first walk to 49 minutes 48 seconds in todays. just getting up and moving is putting you way ahead, and every step is one step closer to your goal, keep up the good work!!!
  • MysticMaiden22
    MysticMaiden22 Posts: 324 Member
    You can run at any weight :) Couch to 5k is a huge help with learning to run.

    The way I see it, if the 400++ pound folks on The Biggest Loser can run, so can anyone. I barely started up with the intense cardio again after an ankle injury. Best of luck!
  • LaurenH2010
    LaurenH2010 Posts: 71
    I agree that most people can start running at any weight, as long as you are careful and do it slowly like everyone has already said. The thing no one else has mentioned, check with your doctor. Everyone is different and I don't know if there are other underlying issues that your doctor might know about that would caution you to begin running. Either way, good luck and listen to your body.
  • deadstarsunburn
    deadstarsunburn Posts: 1,337 Member
    I'm 5'3" and have ran for a long time until I gained a ton of weight. I tried running when I was around 200lbs but like you said the joints hurt and it was pretty painful. I started running again after I hit about 180. My joints still ache at 163 but I have a bad hip. I would say start with walking and intervals of running and than based on how you feel go from there. Everyone is different =]
    Good luck!
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