First time Jogger at 270 lbs

Any one suggest SPECIFICALLY a good pair of shoes? I had on some Nike's but they aren't specifically for running ( I dont think ) I mostly just used them at the gym before.

I'm wanting to get into running as well. I used to run about 5k pretty regularly a few years ago, but im much larger and in much worse shape than I was back then. I'm just under 300 pounds and I was wondering if it is even possible for me to run at this weight - would it be too hard on my joints and muscles? I decided to start the couch 2 5k program, but when I did the first day I found I was feeling a burning sensation in my shins after about 30 seconds or so of running. It goes away as soon as I stop, but it is really painful and uncomfortable. Does anyone know what causes this? Do I just need new shoes (mine are a couple years old)? Or is it because there is too much weight/stress being put on my legs?


Congrats to you though on your dedication and following through with your dream! Good luck with your running!

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

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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
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Thank you so much for this brilliant advice . Printed and in my gym bag

Any one suggest SPECIFICALLY a good pair of shoes? I had on some Nike's but they aren't specifically for running ( I dont think ) I mostly just used them at the gym before.

As a big girl, I tried on a number of Asics styles, and found that I really like the cushioning/ gel soles for me as I (attempt to) run. I liked them so much I bought a second pair of Asics cross-trainers for my workout DVDs.

Best advice though, is to get fitted at a running store (Admission- I was far too embarrassed, so I just went with the shoes that felt the best to me)

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!

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.