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Shelley
Shelley Sendmail

Running as an overweight person?

posted about 2 years ago | Report

I have recently started the "Couch to 5K" program in an effort to kick my sedintary lifestyle and loose some weight. I chose to walk/jog/run because it's something I never thought I could do and I really needed a challenging goal. I'm probably 60 pounds overweight but have no knee, hip, ankle or joint problems and in good health otherwise. I'm about to complete the 2nd week of the program and I don't think I am having any aches and pains above what would be expected from a big girl running on the treadmill. The only real issue I am having is some overpronating, so I am going to be looking for some motion-control shoes soon. I've read SO much conflicting information on the internet about whether or not heavy people should run! I was just running if anyone had any stories or advice as someone who started out as a heavy runner and what the experience was like for you.

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  • Keith P.PRO
    Keith P. Sendmail

    As long as you don't overdo it and listen to your body, I don't see any reason why you shouldn't run. Of course, more weight means more impact, so again, take it easy. C25K is a great program to start with. My advice to anyone starting that program is to ignore the distances and focus on the times. If it says to run for 10 minutes, just do that and don't worry about how far that is supposed to be per the program. If you worry about time and distance, then you'll be setting yourself up for a pace you may not be ready for.

    posted about 2 years ago

  • Heather H.
    Heather H. Sendmail

    Shelley - I just saw this and I need to add my 2 cents.

    I am overweight and I run. I have lost 70 lbs on WW and am doing great. I followed the C25K program and it worked. I have now run 10Ks as well.

    I added you as a friend so I can follow your progress and help if I can :)

    Good Luck!!!!!

    posted about 2 years ago

  • Jason C.
    Jason C. Sendmail

    I was about 55 lbs overwieght when I started running. Since then my weight has went up and down depending on how devoted I am at any particular time. Keith is right about taking it easy. One important peice of advice I got was that your muscles and respiratory system will progress faster then you ligaments and bones. As a result you may get to a point where you feel good and decide to really push yourself. Don't do this in the begining, or you may risk an injury. Just stick to your plan, and don't increase milage by more then 10% a week. Finally, congratulation on starting the couch to 5K program. If you keep running you will find that you quit making yourself diet and exercise to loose weight, and start wanting to eat right and exercise to be a better runner. It is a far better way to live and maintain fitness.

    posted about 2 years ago

  • Karen B.
    Karen B. Sendmail

    Shelley - let me add my experience to the others.

    I started thr C25K in September 2007 at about 70 pounds overweight. I, like you, had no other health issues to contend with an no other joint injuries. I took it slow and followed the C25K program.. I've lost 45 pounds since then, have run numerous 5ks, a couple of 8ks, a 10k, and a half marathon. I'm currently training for another half marathon, and am planning to do a full marathon in the fall.

    So the question is: is it ok to run when you're overweight? My answer: if your doctor clears you for physical activity, you have no underlying conditions, and you really listen to your body - absolutely. And guess what, if you watch what you eat while you run, you won't be overweight for long :)

    posted about 2 years ago

  • Shelley
    Shelley Sendmail

    All good advice! Thanks for the response. I am cutting calories and changing my eating as well, so I have already dropped some weight even after a couple of weeks. Also I am having to remember to go slow! But I think as long as I stick to the C25K schedule and continue to do something even on the "off" days for C25K I should do allright!

    posted about 2 years ago

  • Amber R.
    Amber R. Sendmail

    Yay you! I was about 60 pounds overweight when I started running and I did fine (and I have arthritis, so you're in better shape than I was!). Your body will tell you if you're overdoing it, so listen to your body and take it slow. You're gonna do great!

    posted about 2 years ago

  • Alaina
    Alaina Sendmail
    in reply to what Shelley said:All good advice! Thanks for the response. I am cutting calories and changing my eating as well, so I have already dropped some weight even after a couple of weeks. Also I am having to remember to go slow! But I think as long as I stick to the C25K... read more

    Hi Shelley

    I've lost 44 pounds through running and healthy eating and am now maintaining my weight easily. It's a change of lifestyle permanantly that does it.
    remember to listen to your body..if you've done too much you'll feel it. You'll see results fast with running. dont know if it helps but when I first started out i was told it was time on my feet that was important and not distance.
    Good luck! Enjoy those results

    posted almost 2 years ago

  • Bronwyn B.
    Bronwyn B. Sendmail

    Shelley, unless you have some underlying health reason, such as high blood pressure, heart trouble, etc. there is no reason you can't run. I am doing couch to 5k as well, at 20-30 lbs overweight, but I was a distance runner in the past (10 mi per day on average). As others have stated, you will have days when you feel really good and want to push yourself - try to resist, at least at first. One thing that has helped me deal with the frustration of not being able to "jump in" and run the whole way is adding minutes to the walk at the end. So say I get down to the 5 minute cooldown walk - to me a 30 minute workout is not enough. So I add 15 minutes to the walk for a total of 45 minutes, and those additional 15 minutes are brisk! I average around 3 miles in that 45 minute time frame, so a brisk but not killer pace by any means.

    posted almost 2 years ago

  • Bob C.
    Bob C. Sendmail

    Hi Shelley. I've dropped 40 + from running/walking and changing my lifestyle habits. Only thing I would add is I found the treadmill very helpful when I started due to it being softer on the knees and ankles. Like all the others have told you, take it easy, listen to your body and just take it day to day. If I started thinking about where I needed to be in a couple of weeks I was overwhelmed quickly. Recently hit a plateau where my weight loss just stopped and tried to overcompensate by additional exercise and cutting calories. My weight loss didn't pick up til I just relaxed a little and did the normal routines. Keep it going

    posted almost 2 years ago

  • Bo A.PRO
    Bo A. Sendmail

    Shelly, I've been in my current running program for 18 months. In that time I've lost 90lbs through the combination of the running and simply eating smaller portions and eating slower (so that my body has time to catch up and tell me I'm full.)

    As to how I got started... I started by walking... then alternating walking with a little running. then going to the gym and use the elliptical machines to build up my core endurance to where I could workout for an hour (using the interval training mode). Then I went back out to running... building up my distance to now where 5K runs are my evening workout. 10K to 16k runs are my weekend workouts.

    My advice... Pace yourself... listen to your body and adjust according to what it tells you... pain is your guide.

    Also... it takes time... treat the running as an investment... and think long term, you'll get better results.

    posted almost 2 years ago

  • Shelley
    Shelley Sendmail

    Thanks for your comments! So far so good...just a little bit if soreness in my knees from time to time. (An ibuprofen and some Tiger Balm usually takes care of it!) I've lost 10 pounds in 4 weeks, but I am still a little frustrated that my legs seem to get tired of carrying me before I actually get winded. I'm hoping that will stop as the weight comes off. I am learning to excercise patience and perseverence for sure! Even though I am still pretty slow, I already love the feeling of pushing myself to go longer or farther and doing it! I'm just so eager to get better and faster at it! :)

    posted almost 2 years ago

  • Bo A.PRO
    Bo A. Sendmail

    It does... its took a little while, not real long,... but my legs reached a point where the issues isn't them getting tired... its my bones and joints getting sore. That's my endurance problem now... its going to take continued commitment to build up their endurance to match the rest of the body's endurance. I take each challenge as it comes and work to manage it.

    On the loving the feel of the pushing yourself... that's become the reward for me as well. The only word of warning I have on it is take care with pushing yourself... Too Far and Too Fast can come with both good parts and bad parts. So, when pushing yourself... keep your next goal with in sight and with in reason... and you'll avoid the injuries and pain that come with pushing just past your limits.

    posted almost 2 years ago

  • Greg S.
    Greg S. Sendmail

    Hurt is good. One of the most annoying things people tell me is "you better watch out, you're gonna destroy your knees," or "your back." There's good hurt and there's bad hurt. You'll know the difference. Pay extra careful attention to the bad hurt, but learn to love soreness. It's a way of life to be proud of.

    Spring for good shoes -- they make a world of difference. More importantly, stop using the ibuprofen. Your body's cues are best left unmasked. If you feel good "pushing it," even sore-good, then PUSH IT. All those "experienced" people will tell you not to increase your output by 10% every two weeks, but I say a 30% jump isn't abnormal if it works for you.

    posted almost 2 years ago

  • Melissa G.
    Melissa G. Sendmail

    I just joined dailymile today, and ran across your post.....all I have to say is that I'm right there with ya sister!
    My stats: 5'6 female, 211 pounds with a goal to get down to 165. I started 4 weeks ago on the treadmill and I was worried that I would either break the treadmill or it would break me!
    I've lost a total of 10 pounds since I started! I read up on different treadmill workouts, and opted to do a modified C25K and it's working.
    My doctor told me to do what I felt comfortable doing and to come see him if something is hurt.
    The first week was the hardest, but only because I am doing it by myself. I don't have a buddy doing it with me, so I have to motivate myself.
    Now I'm headed into week 5 and it feels great! I'm excited about my daily meet up with the treadmill!
    Good Luck to you!

    posted almost 2 years ago

  • Adam B.
    Adam B. Sendmail

    shelly you are doing great! I strated out as a 385lb man now I am down to 225 lbs.my only advice becuase of my experiance is to make sure you do strenght training to help you through.for the overpranting problem goto your local running store and see what they recommend for you.I have the same problem but I wear a stabilty trainer with arch support.

    posted almost 2 years ago

  • Margi S.
    Margi S. Sendmail

    Shelly, Keep up the good work. I am a former marathon runner who took 10 years off due to illness. I topped out at close to 200 lbs. and could barely walk up the stairs I felt so awful. I started going to weight watchers and walk/running last February. I litterally could not run more than 1/12 of a mile when I started so I'd run a 1/12 and walk 3/12 til I did 2 miles. I stuck with 2 miles every other day but added a mile every
    Sunday. I am doing a half marathon this weekend and am training for a 70.3 triathlon in June. I have lost 35 lbs. and I have dropped 2:30 off my average mile. My advice is to take it slow increase a little each week and before you know it it will be easy. Now I say things like "I only ran 8 miles today..." I am so excited and feel like a new person :) You can do it!!!!

    posted almost 2 years ago

  • Carol A M.
    Carol A M. Sendmail

    I am so glad I saw your post. I am on WW also. I have over 100 lbs to lose. I did the program before and started C25k program then, I did real. I know I can do it but really need someone who has my (or similar) goals to ask questions to! Also to be an inspiration!

    posted almost 2 years ago

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