First time Jogger at 270 lbs

Dont forget to stretch first! Keep it up!

Walk-run is a great way to ease your way into running - just add a little more every week. I agree with the suggestion of getting a good sports bra and a good pair of running shoes. Just keep doing what you're doing!

Invest in the right shoes and stay off the concrete sidewalks to reduce impact and risk of injury.

Yessss! I started out at 274lbs here.... I was a jogger when I was lighter, but missed it soooo much because of the how I felt after. I don't have any advice because you seem to be on the right track with the right mentality. Awesome, awesome, awesome for you!

Jogging/running is hard for anyone starting out, but I can imagine the heavier you are the worse it is. I recently decided I'm tired of living sedentary, and tried jogging too. That mixed walk-jog-run on the first day almost killed me, but it IS getting easier as I go.

Keep it up, and like the above poster said STRETCH! before and after your run

I kept this document that another MFPer posted. I take no credit for it but I wanted to keep it on hand for myself!

********
PROGRAMME

Week 1: ONLY WALK

Week 2: Walk 4 minutes, jog/run 1 minute (W4;R1). In that order. Repeat for total duration of exercise. Stay with this pattern for at least 2 weeks, or as many weeks until is starts feeling easiER (not easy).

Next stage (maybe week 4, maybe later): walk 3 minutes, run 2 (W3;R2). This is the hardest jump to make, as you're effectively doubling your running time. Don't lose heart at this point. As above, do this stage for at least 2 weeks, but more than likely, more than 2 weeks.

Next stage: W2, R3 - now you're running more than walking, but by this point your body has been conditioned for running and your fitness will be much improved, so while daunting on paper, it's probably easier than W3, R2. As above, stay in this pattern for at least 2 weeks, probably more, until it feels noticeably easiER (not easy).

Penultimate stage: W1, R4 - you should be quite fit by this stage, at least relative to where you started. You need to do this, as with all stages, for at least 2 weeks, but likely much longer. You'll know you're ready to move on to just running when the 1 minute of walking is actually beginning to annoy you, and it feels more like a break in your rhythm than a relief. This will come at a different time for every person. It's a leap of faith, and only you'll know when it's time to ditch the walking entirely.

TIPS
- moving onto the next stage is not only about your fitness, but your body conditioning. While your lungs and heart may be ready to move on, your joints and muscles may not be, and moving on too soon increases your risk of injury;

- to help your joints and shins in the early stages (shin splints are almost guaranteed in the early stages), fill some polystyrene cups with water and freeze them. Once frozen, peel away the polystyrene and ice your joints, shins and muscles with them every day after your workout.

- breathe through your mouth and nose when running

- to minimise lower back problems, keep your core engaged while running / walking

- keep your shoulders down and your hands loose. Keep your head down looking in front of you about 10 - 15 metres
- vary your running route

- get out on the roads - a treadmill is great cardio, but it is not actually running. If you view someone on the treadmill in slow motion, the action is closer to jumping (i.e. jumping to keep from falling off) than true running.

- until you can comfortably run for an hour (comfortably means the ability to talk to someone while doing it), SPEED AND DISTANCE ARE IRRELEVANT. Do not worry about running faster or further. Focus on the time. If your run is a mere shuffle or slow jog, it doesn't matter, as long as you're able to do it for an hour. There is plenty of time later for worrying about speed.

- incorporate cross training to work other muscle groups (e.g. swimming) or strength training. Squats and lunges will do your hamstrings and quads a world of good and minimise the incidence of injury.

Good luck
********

I would love to be a jogger. I seem to be stuck at the 1min jog/1min walk. I have done that for a mile but can't seem to progress. But at least my legs are lifting.
Best of luck you are great motivation for me.

I kept this document that another MFPer posted. I take no credit for it but I wanted to keep it on hand for myself!

********
PROGRAMME

Week 1: ONLY WALK

Week 2: Walk 4 minutes, jog/run 1 minute (W4;R1). In that order. Repeat for total duration of exercise. Stay with this pattern for at least 2 weeks, or as many weeks until is starts feeling easiER (not easy).

Next stage (maybe week 4, maybe later): walk 3 minutes, run 2 (W3;R2). This is the hardest jump to make, as you're effectively doubling your running time. Don't lose heart at this point. As above, do this stage for at least 2 weeks, but more than likely, more than 2 weeks.

Next stage: W2, R3 - now you're running more than walking, but by this point your body has been conditioned for running and your fitness will be much improved, so while daunting on paper, it's probably easier than W3, R2. As above, stay in this pattern for at least 2 weeks, probably more, until it feels noticeably easiER (not easy).

Penultimate stage: W1, R4 - you should be quite fit by this stage, at least relative to where you started. You need to do this, as with all stages, for at least 2 weeks, but likely much longer. You'll know you're ready to move on to just running when the 1 minute of walking is actually beginning to annoy you, and it feels more like a break in your rhythm than a relief. This will come at a different time for every person. It's a leap of faith, and only you'll know when it's time to ditch the walking entirely.

TIPS
- moving onto the next stage is not only about your fitness, but your body conditioning. While your lungs and heart may be ready to move on, your joints and muscles may not be, and moving on too soon increases your risk of injury;

- to help your joints and shins in the early stages (shin splints are almost guaranteed in the early stages), fill some polystyrene cups with water and freeze them. Once frozen, peel away the polystyrene and ice your joints, shins and muscles with them every day after your workout.

- breathe through your mouth and nose when running

- to minimise lower back problems, keep your core engaged while running / walking

- keep your shoulders down and your hands loose. Keep your head down looking in front of you about 10 - 15 metres
- vary your running route

- get out on the roads - a treadmill is great cardio, but it is not actually running. If you view someone on the treadmill in slow motion, the action is closer to jumping (i.e. jumping to keep from falling off) than true running.

- until you can comfortably run for an hour (comfortably means the ability to talk to someone while doing it), SPEED AND DISTANCE ARE IRRELEVANT. Do not worry about running faster or further. Focus on the time. If your run is a mere shuffle or slow jog, it doesn't matter, as long as you're able to do it for an hour. There is plenty of time later for worrying about speed.

- incorporate cross training to work other muscle groups (e.g. swimming) or strength training. Squats and lunges will do your hamstrings and quads a world of good and minimise the incidence of injury.

Good luck
********

Stolen, printed, and stuck on refrigerator

bump

I have also just started to try to jog I weigh 301 but I have always been fairly active eventhough im big. I have started by walking normal, walking fast, and then jogging and repeat I usually do this between power poles to keep track. I do this for 2.89 miles. I really haven't had problems with cramps although my legs are usually sore the next day. I think I will try switching to more jogging once I start feeling that im not out of breathe as much. I wish you luck and keep it up!

A running coach friend of mine told me that one of the biggest mistakes newbies (like me) make is to train too hard too fast. She advised just what you are doing, walk a minute--run a minute and build run time slowly. She also says you have to stretch before and after, and do core strengthening exercises. Best of luck. Sounds like you are on the right track!

Stretching before is usless for runnings. Make sure you warm up, that's what prevents injuries. Walk for a bit or do some jumping jacks before you run.

I run barefoot and in minimalist shoes so I learn to run lightly. Pretend your a cat burlar and try to run as quitely as possible. Keep your steps small and quick which is more efficient. Keep your knees bent so they act a s shock absorbers.

You're doing great! everyone starts off the way you are. I started last August and on Sunday I ran 5.2 miles. Keep it up and in a couple of months you'll be amazed how far you can go. Pushings good but don't go too crazy. You don't want to cross the line to injury.

Have fun and good luck!

DO NOT stretch first: you will tear something. Warm up first with an easy walk for 5-10 minutes them stop and stretch a bit (calves, quads, hamstrings, lower back), then run/walk, then stretch really well after. You have the right idea. Listen to your body for signs of REAL pain and tell your brain to shush about the normal strewed of running. :happy: good luck!

Congratulations on making a start!

You can't go wrong with Couch To 5k (C25K), here's a link to the simplest version:
http://www.coolrunning.com/engine/2/2_3/181.shtml

Don;t be afraid to repeat a week if you feel you're not ready to move on.

Here are all my beginner's running tips, some might help:
http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936

Come back and let us know how you get on :flowerforyou: