Is running good for heavy people? I am 211lbs

I do my running on the treadmill at the gym. When I was 286 lbs. I could not run for more than 30 seconds at a time with about 5 minutes moderate walking before I could run again. Now, at 239 I am able to run for 5 minutes at a time with about 2 - 3 minutes rapid (4 mph) walking in between. I have never experienced any knee pain while doing this, rather my leg muscles are the limiting factor. As I have continue working at this my muscles have become stronger allowing me to continuously increase the amount of time I am able to run, while decreasing the amount of recovery time. This systematic approach seems to make the most sense to me, and is obviously working in my case. BTW - I have the blessings of my doc to continue this program.

i would suggest you go read bendoeslife/ tumbler.com he is a great insperation and he started running just go read it from the begining it will really motivate you

I would suggest pace yourself and listen to your body. When I first tried running on a treadmill I was over 200lbs...I walk then do a spurt of running then walk again. If I couldn't breath or felt pain I walked.

I weigh around 200 and run 3-4 times a week. I ran a half marathon in October 2011 - slowly. I am not a fast runner so I don't think the joint impact is as damaging. I've seen some people walk faster than I run :-)

My advice (for what it is worth) is to start out by walking, build up to being able to walk briskly, then walk/run - try Galloway's method. If you feel like running after you have conditioned your body, then I think you should do it!

Just like with dieting, running is something you condition your body to do little by little over time. I used to run marathons, but over the years my weight and lack of motivation has kept me from doing what I love. I am looking foward to losing weight and enjoying life again! I just joined Fitness Pal this week!

See you on the roads ...

I started with walking at 265 pounds. By the time I was down to 230 I was doing some slow jogging. I agree with going sloooow. When I jogged my daughter could keep up with me walking. I've gotten faster. I got my 5K down to 29:48 and I'm hoping to get it under 25. Like she said... start really slooooow. My knees were so bad I had trouble lowering myself into a chair and stairs killed me. Since I've been running, my knees are doing great! I guess taking the weight off and strengthening the muscles helped.

Hi, I just weighed this morning and I am at 230, I started at 242 on January 2nd and I really think the C2K program works! I have been on Day 1 for three weeks LOL! But I am actually JOGGING now when I am supposed to. In between days I do Jillian Michaels 30 day Shred. My one knee hurts that I injured in high school 19 years ago, my calves BURN and my ANKLES kill me,! But I am not stopping! I know it is my shoes and today I am headed to the sports store to get them. I love it! I am so excited when I get home because no one in my family believes in me at all. They laughed at me when I told them I want to run in the rock and roll marathon in Nashville next year. I am taking that laughter and I am going to show them!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! I don't care if I am slow as Christmas I am going to do it. My jog is slower than I walk.... LOL You can do it, just take it slow.

I'm 306 and I occasionally jog during my walks. I had knee pain before I started this journey and have only been back to walking and fitness for a month, but I'm careful to take it slow and let my body be my guide. If my knee hurts, I'll swim at the gym or use the bike or elliptical. I don't walk every day, but I feel a natural need to bump it up a little when I do. Good luck!

Hi! I am currently 221 and I run 2 miles straight and while I get a few shin splints they are usually gone after a quick massage and ice. I am training to run my first 5K this spring. Do things slowly and build up to them. You can do whatever you set your mind to. If you automatically tell yourself you can't then that will be the outcome.

Best of luck!

I started running/jogging after I had worked out to strengthen my muscles for about 3 months before I started running. I was probably 220 when I started doing some running, more than 5 min at a time. I have tried running before and it was somewhat painful - I felt that my strength training leading up to it this time helped me start off on the right foot. I'm stil over 200 lbs and only 5'4", but am now able to run 2 miles without dying - so it can be done!

Good luck. Start slow and listen to your body!

There are a lot of people here who have run at over 200 pounds and have found success doing it. I think the best idea is to check with your doctor first to make sure you're not at risk of any health problems from running.

I'd recommend trying C25K (www.c25k.com) as a way to ease yourself back into running. It's a program designed to help people who have never been able to run before move from being a couch potato to being able to run a 5k in 9 weeks. The reason why you may have aggravated your knee is because you didn't ease back in to running and went too hard for your first time back.

THIS

I started out at 232. I began by walking and increasing my speed and distance. After a while, I found C25K and began that program. I agree that you need to start slowly and build up. From what I've read, many beginners start out doing too much, too fast, and injure themselves. Just go slow. Additionally, make sure you get fitted for a good pair of running shoes... that will also help,

Don't run. Walk briskly. Don't use treadmills unless it's bad weather or too hot/cold. Natural walking is better than treadmills because treadmills make you walk in an unnatural gait. Also, treadmills cost money whereas walking outside is free.

Walk briskly every day for 10 minutes. The best time to walk is two hours after lunch. Usually, people feel a little sleepy two hours after lunch due to an insulin rush and crash. The best way to snap out of that malaise is to walk briskly for 10 minutes (56 calories). You need to walk fast enough to get your heart pumping but not too fast that you injure yourself. Wear proper footwear!

The reason that I'm able to maintain a daily walking routine is:
1. It's fun to take a 10 minute break from work
2. It helps me to wake up from my boring job
3. It's easy because it only takes 10 minutes away from my day
4. A 10 minute walk generally doesn't work up enough sweat to require changing clothes and showering which consumes more time during the day.

Pick a long scenic route that you can walk in one lap instead of a shorter multiple lap walk. Multiple laps are monotonous.

Myfitnesspal plus my ten minute daily walk has enabled me to lose 29 pounds from November 2 (232 lbs) to January 20 (203 lbs).