Is running good for heavy people? I am 211lbs

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  • brandimacleod
    brandimacleod Posts: 368 Member
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    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!
  • blueyegrl
    blueyegrl Posts: 248 Member
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    I just started the C25K training, got through week 1 with no problems, but at the start of week 2 my knees started to hurt, so I went back to week 1 and will stay there until I lose some more weight.

    I should note, I'm currently 215.8lbs, 35 years old and have NEVER jogged in my life, even back in high school I was the one who walked behind everyone else because unless there is a zombie coming after me, I don't jog! lol I started doing the training on my treadmill at home. Let me tell you, I am having the time of my life. I LOVE it. Even if it is 1 minute intervals of jogging, I think it's the best thing I've ever done. I just bought some "real" running shoes though, because I think that's part of why my knees hurt. Also my weight. I am hoping as the pounds keep dropping I'll be able to keep going on with the training. But I say start slow and give it a try, and be sure to stretch!!!! So important, I didn't think it was, but I learned the hard way how important it really really is! Good luck! And feel free to add me as a friend if you need additional jogging support! :happy:
  • gaelbrady
    gaelbrady Posts: 68 Member
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    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!
  • jrich1
    jrich1 Posts: 2,408 Member
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    The key again.. invest in a pair of Running shoes. this will help with joint and knee pain.. not a pair of shoes you get at walmart on sale for $29.. go to a running store and spend some money and get a good pair of shoes that works for you..
  • eayal002
    eayal002 Posts: 186
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    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.
  • summertime_girl
    summertime_girl Posts: 3,945 Member
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    I started running at 219. Running got me to 169 and counting. Look into ChiRunning, as well as minimalist shoes that help you stay on your forefoot/midfoot while running. That'll mitigate knee pain.
  • philOHIO
    philOHIO Posts: 520 Member
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    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.
  • jdavis193
    jdavis193 Posts: 972 Member
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    I had to take an exercise science class in college and she said for anyone exercising before they should run they should beable to walk 2 miles straight before they should run.
  • HopeinDC
    HopeinDC Posts: 3
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    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!
  • pupcamper
    pupcamper Posts: 415 Member
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    I tried running/walking intervals when I was over 200 pounds and it resulted in knee troubles for me too. My Doctor gave me some leg excercises to do to build up the muscles behind my knee cap. I would love to tell you that it solved my problems but unfortuantely I broke my ankle and I think my running days are over - on the plus side I walk on the treadmill on a high incline and I seem to burn off more calories that I would if I ran! Go talk to your Doctor I'm sure you'll get your best advice from there!
  • jjlees
    jjlees Posts: 2 Member
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    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
  • SpaceMarkus
    SpaceMarkus Posts: 651
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    I dropped most of my initial weight running. Went from 235 to about 215 on a treadmill. Find one with a shock absorber (most gym ones have them now) and listen to your body.
  • Mariposa7
    Mariposa7 Posts: 74 Member
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    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!
  • ritzglitz
    ritzglitz Posts: 7 Member
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    Absolutely. I've been running since I was 260. Start slow though and listen to you body. I'm around you weight right now(207) and I run a 10min mile. I had to train myself to get my endurance and speed up through interval work. My new goal is to be able to run for 30min straight at a 5.5mph pace. I'm pretty sure you can do some research online and find a running plan that works for you and slowly progress from there.
  • hpsnickers1
    hpsnickers1 Posts: 2,783 Member
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    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.
  • csparon
    csparon Posts: 200 Member
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    I would say walking is good, running may be hard on your knees. I was a cross country runner in high school and I am about 20lbs heavier than I was back then and it kills me sometimes. I stick with the elliptical because it's low-impact on the knees but still amazing cardio. Once I get closer to the range I was in high school I will work on running more.
  • icemaiden17_uk
    icemaiden17_uk Posts: 463 Member
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    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!
  • jcstanton
    jcstanton Posts: 1,849 Member
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    I am 35 and I weigh 255lbs. I ran last Saturday and again on Monday, but I didn't run nonstop. I warmed up with a brisk five minute walk, ran for 90sec, walked for 60sec, ran for 90sec, and back to walking for 60sec, and so on for about twenty minutes. I didn't have any pain in my knees, but my calves and ankles were pretty sore the next day. I have noticed in the past, though, that if I am retaining water I tend to have more knee pain when I run. I think the excess fluid puts pressure on the joint, causing extra stress. Maybe try reducing your sodium intake, and drink extra water the day before you plan to do any running to get rid of excess fluid in your body. I have set a goal to run an entire 5K in May, so I started training now to give myself plenty of time to work up to it. Also, doing some extra strength training for your legs wouldn't hurt either (i.e. leg extensions, leg curls, leg press, squats, lunges, calf raises, etc...).
  • PhatAv8r
    PhatAv8r Posts: 153 Member
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    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.
  • estenger1
    estenger1 Posts: 3
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    As a certified Health Fitness Specialist through the America College of Sports medicine, and a Division-1 cross-country and track runner if you can run comfortably and without pain do it because it is one fo the best ways for losing weight. You burn about 100 calories per mile that you run which is awesome! There is more stress on your knees and ankles if you run while being overweight but if it is tolerable then go for it. The best way to approach it would be by walking and then progressing into running, and you're not out to set any world records so just take it nice and easy. As for running and aerobic training, it does not inhibit or decrease muscles mass so you can run all you want and still be gaining muscle if you are lfting weights. I hope this was helpful to you.

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