Running for the very overweight/unfit (alternative to C25K)

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Replies

  • MikesMuffin
    MikesMuffin Posts: 26
    Thanks for this :) I use the treadmill at the gym but so far only with walking, going from steady to brisk. I'm going to try this once I go back after the holidays. x
  • Gill_L
    Gill_L Posts: 69
    Thank you for sharing this. I have saved it to print out later :)
  • dusk1977
    dusk1977 Posts: 295
    wow this sounds great, thanks for sharing, heres to all us future runners :drinker:
  • redfroggie
    redfroggie Posts: 591 Member
    This is good info. thanks for posting. I am going in for knee arthroscopy tomorrow morning and hope to start a bit of running in about 3 weeks. I've signed up for Race For Life in June, I hope to run at least half of it.
  • jaimemariel
    jaimemariel Posts: 183 Member
    bumpin' bumpin'
  • ushkii
    ushkii Posts: 472 Member
    Well I am 320 and last year had a knee scope with Meniscus repair and was told I would someday need a knee replacement. I have lost 40 lbs and feel much better, knee is still a little achey at times.
    My quesiton is has anyone tried this with a history like mine? How did you do?
  • terrellc1
    terrellc1 Posts: 231 Member
    WOW! This is completely awesome! I have been doing a lot of walking for a while, and today I tried your method: Walk 4 Run 1. IT WAS FANTASTIC!! At first I felt completely like the Tin Man, but after about the third time it was time to run, things began to get more comfortable, and before I knew it, that minute was over! But after about 25 minutes, it started to pour, so I had to come inside. Just waiting for the rain to subside and then I am going to go out and finish the hour! THANK YOU!!!
  • happystars82
    happystars82 Posts: 225 Member
    bump thank u brilliant info!
  • DaveC29
    DaveC29 Posts: 232 Member
    Another note regarding Pace... I only keep track of my pace because of my goal to run a marathon. It has a time limit, none of my other runs do.

    You should be running at a pace where you are comfortable. You may find that it is different depending on the duration of your run, how your body feels, air temperature, how stressful your day was or a whole host of other things. I tend to trail off on longer runs (start out at a 9:30/mile pace and finish around 11:00/mile). This is comfortable for me, is way too slow for an athlete, and is a little fast for others.

    I have found that if I try to race myself to keep a set pace, I forget about running mechanics- steady breathing, eyes forward, good form, etc. This is generally when I feel the aches and pains the next day. If I concentrate on the mechanics, my run is smooth, enjoyable and I feel good when I am done. Generally I am pretty close to where I want to be as well regarding my pace.

    My only rule of running is this- Finish what you say you are going to do! I am running 13 miles this weekend (dry run for a half marathon in 3 weeks). Success to me this weekend is to run, walk or crawl 13 miles- whatever it takes, I will finish 13 miles!

    Finally, it's gotta be fun for you to do- so running 1 or 2 driveways fast then running slower to catch your breath (running term is 'Fartlek'- translates to 'Speed Play'), running different routes, running on a nature trail (my favorite) is all good stuff- just gotta get out and enjoy the fresh air!
  • DaveC29
    DaveC29 Posts: 232 Member
    ... At first I felt completely like the Tin Man...

    Love it!! I know that feeling well!
  • jalapenos
    jalapenos Posts: 345 Member
    Bump
  • CarolinaGirlinVA
    CarolinaGirlinVA Posts: 1,508 Member
    I just said 2 days ago that I don't think I will ever be a runner. I have been trying to use the C25K program and I feel like I am going to fall over at about 45 sec. My HRM was alerting me my HR was over my limit and I was getting a headache. Not good. I decided then I wasn't going to give up, but not try to do that program either.

    I'm glad you posted this, it gives me a better framework for how I will do this. I feel encouraged to try again!

    Sherry

    Other beginners can add me too!
  • mark2605
    mark2605 Posts: 23 Member
    WOW! This is completely awesome! I have been doing a lot of walking for a while, and today I tried your method: Walk 4 Run 1. IT WAS FANTASTIC!! At first I felt completely like the Tin Man, but after about the third time it was time to run, things began to get more comfortable, and before I knew it, that minute was over! But after about 25 minutes, it started to pour, so I had to come inside. Just waiting for the rain to subside and then I am going to go out and finish the hour! THANK YOU!!!

    Well done! The first walk/run cycle, before you're good and warmed up, is always the worst, and so is the first day. So the hard part is over for you!
  • mark2605
    mark2605 Posts: 23 Member
    I just said 2 days ago that I don't think I will ever be a runner. I have been trying to use the C25K program and I feel like I am going to fall over at about 45 sec. My HRM was alerting me my HR was over my limit and I was getting a headache. Not good. I decided then I wasn't going to give up, but not try to do that program either.

    I'm glad you posted this, it gives me a better framework for how I will do this. I feel encouraged to try again!

    Sherry

    Other beginners can add me too!

    Said it in the original post, but I'll say it again - remember, pace or speed is NOTHING at this point. So for your first running week (running 1 minute in 5), you jog as slowly as you need to to keep your heart rate in a safe range and make it through the minute. It doesn't matter how slow it is, whether people walking are passing you or not (that happened to me often when I started), so long as it is a jogging/running motion (i.e. both feet off the ground for a split second), and you make it through the minute.
  • CarolinaGirlinVA
    CarolinaGirlinVA Posts: 1,508 Member
    WOW! This is completely awesome! I have been doing a lot of walking for a while, and today I tried your method: Walk 4 Run 1. IT WAS FANTASTIC!! At first I felt completely like the Tin Man, but after about the third time it was time to run, things began to get more comfortable, and before I knew it, that minute was over! But after about 25 minutes, it started to pour, so I had to come inside. Just waiting for the rain to subside and then I am going to go out and finish the hour! THANK YOU!!!

    I told my mom I feel like a drunk moose when I run...lol When you said Tin Man I actually pictured the scene in Forrest Gump when he is running and his braces fall off freeing him to run faster. A GOOD imagine to keep in mind!!
  • CarolinaGirlinVA
    CarolinaGirlinVA Posts: 1,508 Member
    I just said 2 days ago that I don't think I will ever be a runner. I have been trying to use the C25K program and I feel like I am going to fall over at about 45 sec. My HRM was alerting me my HR was over my limit and I was getting a headache. Not good. I decided then I wasn't going to give up, but not try to do that program either.

    I'm glad you posted this, it gives me a better framework for how I will do this. I feel encouraged to try again!

    Sherry

    Other beginners can add me too!

    Said it in the original post, but I'll say it again - remember, pace or speed is NOTHING at this point. So for your first running week (running 1 minute in 5), you jog as slowly as you need to to keep your heart rate in a safe range and make it through the minute. It doesn't matter how slow it is, whether people walking are passing you or not (that happened to me often when I started), so long as it is a jogging/running motion (i.e. both feet off the ground for a split second), and you make it through the minute.

    I will keep this in mind. I had a heart attack when I was 16 and now have a faster resting HR. So now that I am exercising, it of course is rising during activity. My doctor put me on a beta blocker and told me as I get more fit it will improve as well. She told me to listen to my body and if it is too much, cut back a bit.
  • mark2605
    mark2605 Posts: 23 Member
    I just said 2 days ago that I don't think I will ever be a runner. I have been trying to use the C25K program and I feel like I am going to fall over at about 45 sec. My HRM was alerting me my HR was over my limit and I was getting a headache. Not good. I decided then I wasn't going to give up, but not try to do that program either.

    I'm glad you posted this, it gives me a better framework for how I will do this. I feel encouraged to try again!

    Sherry

    Other beginners can add me too!

    Said it in the original post, but I'll say it again - remember, pace or speed is NOTHING at this point. So for your first running week (running 1 minute in 5), you jog as slowly as you need to to keep your heart rate in a safe range and make it through the minute. It doesn't matter how slow it is, whether people walking are passing you or not (that happened to me often when I started), so long as it is a jogging/running motion (i.e. both feet off the ground for a split second), and you make it through the minute.

    I will keep this in mind. I had a heart attack when I was 16 and now have a faster resting HR. So now that I am exercising, it of course is rising during activity. My doctor put me on a beta blocker and told me as I get more fit it will improve as well. She told me to listen to my body and if it is too much, cut back a bit.
    Obviously don't do anything counter to your doctor's guidelines. But of course you know that, so I'll stop being patronising now!
  • carolemack
    carolemack Posts: 1,276 Member
    This sounds like it may even be doable for me. For the past week I have been doing a combination of a 30 minute fast walk followed by a 30 minute jog (or what I call jogging) it's a jogging motion but I sure wouldn't win any speed races! :laugh:

    I'd like to know if I am being absolutely foolish trying to do this at my age...I am 64 and 215 pounds. Is there anyone else out there that has never been a runner in their life and is now trying to get started with running or jogging at this ripe old age?:huh:
  • MissTattoo
    MissTattoo Posts: 1,203 Member
    bump
  • shamrck44
    shamrck44 Posts: 91
    Thanks for posting this. I have asthma and running is hard for me, I get winded after about 200 yards, so this might be a good plan to help me get jogging.
  • DaveC29
    DaveC29 Posts: 232 Member
    This sounds like it may even be doable for me. For the past week I have been doing a combination of a 30 minute fast walk followed by a 30 minute jog (or what I call jogging) it's a jogging motion but I sure wouldn't win any speed races! :laugh:

    I'd like to know if I am being absolutely foolish trying to do this at my age...I am 64 and 215 pounds. Is there anyone else out there that has never been a runner in their life and is now trying to get started with running or jogging at this ripe old age?:huh:

    I started at age 43, 245 pounds in November of last year...

    I was a non runner, always had shin splints and knee/hip pain when I ran. This has gotten me in shape, strengthened my joints and allowed me to start slowly enough to avoid injury. You CAN do this!
  • wannaberunner33
    wannaberunner33 Posts: 55 Member
    bump :smile:
  • EMagineBeingEMazing
    EMagineBeingEMazing Posts: 76
    bump-tastic! This thread rocks! Thanks so much for the post! :)
  • 120weeks
    120weeks Posts: 242 Member
    Awesome thread! Very encouraging!
  • NitroS1988
    NitroS1988 Posts: 58 Member
    bump
  • brismom070897
    brismom070897 Posts: 178 Member
    bump
  • salemnye
    salemnye Posts: 305 Member
    Bump for later! I like your method which I started today :)
  • aeclarke1967
    aeclarke1967 Posts: 9 Member
    Thank you for this!!

    I found that the C25K apps were too aggressive for my capabilities - and now use HIIT/Tabata interval training timer apps (there are many - just look at the one that makes the noises you like, etc) where you can program in your Warmup/Walk/Run/Cooldown with interval repetitions - made the process of running so much less daunting that jumping right into C25K style programs.

    For instance when I started - I walked 3 and ran 30 seconds - which was what I was capable of and could increase safely.
  • sofaking6
    sofaking6 Posts: 4,589 Member
    Thank you for this!!

    I found that the C25K apps were too aggressive for my capabilities - and now use HIIT/Tabata interval training timer apps (there are many - just look at the one that makes the noises you like, etc) where you can program in your Warmup/Walk/Run/Cooldown with interval repetitions - made the process of running so much less daunting that jumping right into C25K style programs.

    For instance when I started - I walked 3 and ran 30 seconds - which was what I was capable of and could increase safely.

    Thank you for that suggestion - I tried to make my own intervals once using some sound mixing app and it was lame lol, I will try this!

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