Is running good for heavy people? I am 211lbs

Not sure I've got a great response for you, but I got a response at least.

RUN JOHNNY!!!!!!!!!!!!!

When I was at 265lbs I ran a 10km race (not fast, but run them), and a few 5km races a few years back.

I'm back to the same weight, give or take the odd pound, and have just started the C25k thing. My knees are always a bit of a concern, but so far, because I've been building up slowly and allowing myself plenty of rest, it's been going fine. I'm up to week 5 now so running like 8 minutes each time. Nothing to be excited about, but I can do it comfortably and nothing is aching / breaking.

Not running over 200lbs is utter bollocks. Just don't expect to be doing any marathons anytime soon.
Running at our weight is one of the best ways to burn calories, and yes it's high impact, but I'm sure someone smarter than me can explain why that's a very good thing to prevent osteoarthritis and all that.

My advice. Get out there and do it. Find a programme that is progressive and does the run/walk thing for several weeks. Let your body get used to it, and watch the weight fall off.

My 2 pence worth anyway.

Good luck! :-)

I weigh 248, and am starting the 8th week of C25K tomorrow. I have no joint pain or issues with stamina, and I think if it feels good, do it. C25K is a great way to start! Good luck

I'm 207lbs, took it slow 3 weeks ago on Couch to 5k program. By the end of the second week I got unmanageable pain in both knees and the sides of my calves so I had to stop. I'm going to give it another when a) the pain goes away and b) when I'm less heavy. I'm thinking another 14lbs and I'll see how it goes.

That happened to me too. Running is really hard on the joints. I am not giving up on the running, but going to wait until I lose a little more weight and start again even slower. I read on one web site that most of the time people start a running program without building muscle in their legs first. I also think that it will vary from person to person just depending on their genetic leg/foot structure. I know my high arches cause me problems sometimes. I tend to do better on the elliptical and it is still a great burn.

I started running 18 months ago, at 279 lbs. I'm still over 200, but have run 3 marathons in that time.
I will say that I'm lucky to not have major joint problems. I have suffered with some other problems - but nothing that other, thinner runners don't get - shin splints, IT band pain, etc.
I started off slowly - my first run was about a mile and took me about 14 minutes. I added on time at first - about a minute every day and then 2 minutes on day 6 - took day 7 off. Then started at that time the next week. In a few weeks, I was running for 30 minutes. Then, I started to work on speed.
Others have recommended C25K - I didn't use it, but know some people that did with really good results.

I started running at about 250 pounds (I think I was about 26-ish). At around 235 pounds, I ran my frist 5K, and then ran a 10K at around 195 pounds. So, the moral of the story is, it can be done! I lost a TON of weight running, but I also was careful to mix in some cross training every week as well, such as using the eliptical and another running-esque machine that's kinda like the gazelle that used to be advertised on TV.

There are many exercises you can do to increase the strength of your knees. I did have some knee pain during the time I was running, but it was almost never actually WHILE I was running. It was mostly after when I would go down stairs, or have to get up from a kneeling position. I just made sure to take ibuprophen when necessary, and ice and rest appropriately. (And also not do too much running, as I said, cross training with low-impact exercises was important for me!)

Now, I play roller derby, and my knees are in GREAT shape (knock on wood)! I have recently started running again, and I'm hoping to run a 5K in March! Good luck with your running endeavors!

I started jogging in the 270's but my knees are great. So while I would hate to steer you wrong with knee issues, I say if it doesnt hurt, and you have great shoes, do it!

Always check with your doctor before taking up running or any high-intensity activity...but for motivation, I point you to this video:

http://youtu.be/8SbXgQqbOoU

Enjoy! And good luck!

It starts with the proper shoe, if it doesn't provide enough support for you it can create problems. I wouldn't start trying to run 5 miles at first, concrete is hard on the knees regardless if you are 100lbs or 300lbs I prefer to run on trails or a track (have no idea of the name of the material) that is not a hard surface. If you find a good track, run 1/2 or a 1/4 of the track and walk same distance the repeat and gradually increase the distance you run lessening the distance you walk.

Small steps at a time, first few weeks walk a faster pace start building up to it. Don't get discouraged if running at first hurts your knees build up to it. Nothing wrong with starting with a walk.

It is important to stretch and warmup before AND after, regardless of weight. I have ran since high school, but I also love good food. Wife, family, life, back problems from lifting, restaurant food put this weight on. I used to run 15 mile stretches, and then go for a bike ride. I am all original parts. I can still run! Just much slower and smaller stints. I highly recommend it... one of the best ways to lose weight.
MUST READ: START A C25K program!!!!!!!! and follow it.

For me I have found inclines to be more helpful than speed. Like I power walk often at a speed of 2.5 on an incline of 8 or 9 onthe treadmill. Its harder but not faster, and I find it to be a slower burn my body handles easier.Hope this helps!

I think moderation and a slow ramp-up is key. And, I wouldn't run every day. Probably every third day to start.

I started running when I was 38 as part of a weight loss program. I didn't start running until I had gotten down to 250lbs. approximately. That was in May 2008. I raced my first half marathon on Thanksgiving 2008. And my first marathon on Thanksgiving 2009. I have since completed two Ironman races and am doing my third this summer. I now weigh just under 200lbs. (205 just last week--thank you holidays!) So, I am not far from 211.

I mention the above to make sure you know that YOU can do it! That first mile in May 2008 was harder than the last mile of my first marathon! From that first mile, it took me probably 6 weeks to work up to 3 miles. And, it wasn't until I could comfortably run 10+ miles that I truly began to enjoy running. Now, on my biggest run weeks, I will do 40-60miles/week. YOU will get there! The hardest part is that first mile.

It is tough to draw that line between the minor aches and pains that come with pushing yourself and the aches and pains of injuring yourself. If you have to err, err on the side of caution. There will always be a next run to go harder--as long as you don't hurt yourself. Once you get more and more miles behind you, you will get a better and better feel of the difference between pushing and injuring.

Enjoy the journey!

-John

Sure you can! Ease into it, listen to you body...but still push yourself. I'm 214 and I can run 4 miles w/out a walking break. I have a 10K, a 10 mile and half marathon planned for this year! Don't give up, its hard, and you'll probably moan & groan at first, but you'll feel great once you've finished! Good Luck and Happy Trails!

I'd say with anything to start slowly. I am 209 and ran 1.5 miles yesterday with my Xbox fitness game and it hurt my hips. I am not a runner and am slowly starting to try to get out of my comfort level as far as exercise goes and try new things. I don't see myself being a runner per se but it is a great burn. No other advice but I'm sure others will have some great advice for you. Good luck!!

I agree. Start slowly. There will be a lot more impact on your joints then someone who is "skinny" (I hate that word). A brisk walk will do just as much for your health as running - personally I think it's a whole lot healthier than running - just my opinion. Then maybe move on to jogging intervals during your walk. But be careful because a whole lot of cardio is really good at eating up your lean muscle mass and putting unneeded stress on your body. (the body sees too much exercise as stress and proceeds to try and "protect" itself from that stress).

Google "chronic cardio" and see what you find.

I am 231lb! I was 240ish when I started running! It is hard and I did hurt my shin but I love it so I just rested and am ready to get back to it! If you listen to your body and don't overdo it I don't see why it would be a problem! Just be careful and make sure your fitness level is ok to start running! Try using a program like couch to 5 k as a starting point!

Good luck!

Wanted to add that I do my running using proper running shoes to support my feet and knees and on a treadmill!

I don't run as fast, and I have to do the walk/run thing, but I am evidence that HEAVY (nice way to say it there) people can run. In fact, they should, but again, in a controlled manner to protect their knees.

I weight 340, trust me, it can be done. I walk more than I run, but I do C25K and am back on Week 2. Three years ago, I started at 342, and dropped to 308.. at that point, I ran a 5K in 42:16, so again, a HEAVY person can run..

just be sure to ICE your knees if you feel pain, each knee for about 10 to 15 minutes... you can freeze dixie cups of water and then peel the top back to reveal about 1/4 inch of ice, then just move it around over the knee for a few minutes.

The other thing is use ibuprofen to manage the inflammation and prevent tendonitis.

Finally, STRETCH, STRETCH, STRETCH.. why did I write that THREE times, BEFORE, DURING, AFTER

Always walk and warm up for 300-400 yards, then stretch your calves, hammies, groin, and quads. Also your hips. Then go ahead and start your run. If you feel a little cramping along the way, STOP, and stretch with a LONG HOLD (no bouncing) of 20-30 seconds, and then continue your run by walking for a bit, then moving into your run. If you get tight again, stretch again... and when you are done... STRETCH, and this should take 5-10 minutes, moving through different stretches that you hold for 20-30 seconds, release, then repeat. Each stretch a minimum of TWO times. Again, calves, hammy, quad, and groin.

If you'll do that, you'll avoid not only pain, but a lot of the acid build up you feel a day or so later.

Good luck.