Starting running while overweight.

[Heather_]

Ok, first of all I have the okay from my Doc to do any exercise.....

I am a big girl and and slowly losing weight. I would like to know if anyone here started running while still quite overweight....how far did you go when you started? Did you get good results? How long did it take for it to get easier?

[Michael]

I haven't done it yet but I hope to. I know it's really important to stretch out before and after. And I think the easiest way is to walk for X seconds/minutes and then run for X seconds/minutes. For instance, you could start out alternating between walking for 2 minutes and running for 30 seconds, and then you gradually decrease your walking time (thereby increasing your running time).

This is a good site for running information...

http://www.coolrunning.com/

Here is their info for new runners...

http://www.coolrunning.com/engine/2/2_3/index.shtml

And this is the program I described above...

http://www.coolrunning.com/engine/2/2_3/181.shtml

That seems a bit ambitious for someone who's not in shape but you can always tailor it to something you feel comfortable with.

[IamJen]

PMed you Heather. :)

[lijahbaby]

I recently started running and I love it! However, I just want to agree with what Michael said about stretching and building up to running slowly. I just got on the treadmill and started all out running and I ran every day. I never stretched at all. It worked fine for a couple of weeks but now I have severly messed up my knee and I haven't been able to run for a week and a half. I can barely walk! It is really frutsrating but now I know that I was trying to do too much too fast and stretching is essential. Good luck to you!

[Cassiel]

I weighed 265 lbs (am female, 5'8) when I was 20 and started running. 4 years later, i weigh 160. :D Running is the best thing that ever happened to me. I used the program Michael cited above, the coolrunning couch to 5k program.
Things I wish I had taken more seriously:
Nothing is more important than good shoes. By "good" I mean professionally fitted to your foot, preferably from a reputable running store (running specific!) for the first two pairs you buy. They will look at your gait and give you shoes that will prevent your getting injured early in the game.
Don't overdo it in the beginning; you will feel like you can do more, but don't. Your joints, bones, ligaments, etc need time to adjust to the activity even if your cardio improves very quickly.
When you get an overuse injury (shin splints, runner's knee), REST. These do not have to become chronic problems, so long as you listen to your body and rest it properly. They will go away!
Read everything you can about running, and visit the forums on coolrunning - they are a wealth of information.
Feel free to PM me.

[CaptainSwab]

www.runnersworld.com is also a good website.


My dad is pretty overweight and just finished his 5th marathon so it is possible. :)

[rabid_child]

I haven't done it yet but I hope to. I know it's really important to stretch out before and after.

Recent studies are finding that stretching before exercise increases your odds of getting injured.
just something to think about.

[Heather_]

Thanks for all of the great advice, links and support :)

[kirkjobsluder]

And if you don't like running, walk!

[CaptainSwab]

Recent studies are finding that stretching before exercise increases your odds of getting injured.
just something to think about.


I've read about this too. My running club advocates a "warm up" before running and not streaching. Basicly we just get our bodies moving and then go out for the run.

[beforewisdom]

Ok, first of all I have the okay from my Doc to do any exercise.....

I am a big girl and and slowly losing weight. I would like to know if anyone here started running while still quite overweight....how far did you go when you started? Did you get good results? How long did it take for it to get easier?

If you are very overweight you can lose a lot of fat by choosing another aerobic exercise that is easier on your joints.

A general practitioner telling you it is safe to exercise only means he doesn't think you will get a heart attack.

Orthopedic surgeons / sports medicine doctors might be better qualified, but there is no science for predicting issues..........just cleaning up after them.

Every extra pound of body weight can put hundreds of pounds of stress on vulnerable joints.

If I was very large I would start off with walking, biking, or something similar until I got to a smaller size.

[TinyGirl]

I second the Cool Running recommendation... and I go by the same name there, so stop by and say Hi! 'Newbie Cafe' and 'Basic Training' are good forums, and try the 'Couch to 5k' plan, it's for complete beginnners (like I once was). Happy Running!

[Michael]

I just noticed Nike has a really nice 12 week program, it looks ideal for someone who's not already in shape. I think that's the one I'm going to follow.

http://www.nike.com/nikerunning/usa/home.jhtml?promoID=adv#home

They also have tools to help you track your progress.

[toadstool]

Recent studies are finding that stretching before exercise increases your odds of getting injured.
just something to think about.

I second this. Wait to stretch until after you finish your walk/jog. But a 5-10 minute warm-up of walking/brisk walking is a good idea.

You've gotten a lot of good info... so I'll just reiterate the things I think are important to remember.

Good shoes. Gotta have 'em.

Start slow. Don't push yourself too hard at first.

Rest injuries. I made the mistake of running through an injury, and I'll be paying for it the rest of my running life.

Have fun!

[zoebird]

i think the stretching issue depends upon what stretching means.

in yoga classes, for instance, most of the postures are combined strength and stretch motions. early in the practice, before the body is warmed up, it's difficult to do some poses. we go easy through some basic postures to warm up the body--these are easy/slight stretches--such as a gentle rag doll forward bend. the inversion aspect of this posture builds body heat very quickly.

a lot of people try to go into full-on, full-depth, deep postures without any sort of physical warming is waiting for a stretching-related injury to happen (muscle tears, etc). so, warming up is important *before* stretching, but some kinds of stretching can be used as 'warm ups'--such as the 'rag doll' forward bend i mentioned, as well as a modified downward dog, some gentle cat stretches and an easy runners lunge (making sure that the front knee is right over the front heel and so on). these postures can be part of the 'warm up' before a run.

what shouldn't be considered warm up? full on forward bends of any sort, wide leg poses, deep hip openers, deep back bends (like bridge pose, bow pose, or upward bow pose), and the like. These should be done after warm up, after warming/strengthening poses, when the body is ready to 'go deep.'

also, after a work out, such as running, walking, or whatever, stretching is a good idea. but even though your body is warm, it may not be prepared for some of the deeper stretches that will really keep you supple and injury free. I recommend doing the gentle, warm up stretches that i mention to get ready, and then head into other stretches that will work the body out a bit deeper.

does this make sense or help in any way?

[holly golightly]

yes! i get comments all the time for not stretching first. i just start out at a light jog for 5 minutes then start running and stretch thoroughly when im completely done. I just started this in the past year after recovering from an injury. i heard this advice from a marothoner about five years ago.

running while overweight put extra stress on knees/joints but if your doctor said "all" excercise is okay, then i'd probably start out with the walk/jog routine. :)

[lucycat]

I wasn't overweight when I did the Couch-to-5k program over the summer, but I wasn't in very good shape. I thought it was paced just right, but if you think you need to you can always repeat a week until you feel comfortable moving ahead. There seems to be quite a few people on the coolrunning.com forums who started to run when they were overweight and have had a lot of success with it.

[Tofu-N-Sprouts]

Heather - just have to say I'm definitely not in the "small" catagory myself, and I walk every day - sometimes a bit of running thrown in, I am adding more and more running to the routine however, and it seems to be going well.... I don't usually stretch - mainly because I forget... some help I am there!

I LOVE your signature - I use the same one on several other boards I'm a member of....

[JDawn]

Hi!!
I just wanted to say that you can get a lot of good benefits from walking too! I had my ACL in my left knee replaced at 17, and though I've tried running after that, I've had major problems. Weight might come off faster with running, but I assure you it comes off with walking also. I get on my treadmill and walk at least 3-4 times a week and do 20 minutes of pilates when I can, and I'm almost at my pre-pregnancy weight, so I've been happy.
As far as how long to go, you really have to listen to your body! It's gonna hurt, but you should never be in pain - push yourself, but don't injure yourself!

Good luck with everything!

[acorn~oak]

Remember, running is a mindgame- it's as much in the head as in the body. Have a good, positive attitude and keep it up. If you have the willpower to force yourself to run even when you really don't want to, you're halfway there. (And running is good at teaching this, if you keep at it. That's one of the reasons why I love it so much).
Good luck!

[kmosi]

Good luck to you! I just started running/ jogging three weeks ago (have yet to lose weight yet, grrrr). Any way the way I did it is to say that I am going to run/walk for 30 minutes. That’s it when I feel like running I running I do then walk etc. I can now almost run the full thirty minutes. I think what helped me is to run with a friend. Ever time I start to walk she tells me “ come on girl, just to the stop sign/ light “ Then when Im really tired and can’t do any more she makes me do 50 jumping jacks.

As for stretching I do yoga before I run and stretch after. Keep us up dated!

[remilard]

I know this thread is a bit dated but I'll add that I am running some (sprints and jogging) and I am probably 65 pounds overweight. I think for the overweight runner especially weight training for the muscles supporting the knee and ankle can do a lot to prevent injuries. If any joint hurts even a little bit after a run, RICE.

On the stretching issue, I've always been taught to warm up before and stretch after. I never heard that stretching causes injuries but intuitively it seems that stretching without a warm up could allow you to exceed an appropriate range of movement for cold muscles. Stretching is ineffective cold anyway. When I was a martial artist, we used to warm up, then stretch, then workout but I don't see the point of stretching before if you don't need maximum range of movement, which presumably must non competitive runners do not.

Good luck, hope you are still at it.