Obese Runner
 

Hello, chickies! I have an exercise question that I would love help with.

About two years ago, I started running as a way to lose weight. I didn't lose much weight, but I also didn't change my diet at that time. Now, though, I've changed my whole lifestyle and am wondering if and when I should start running again. (I stopped before because I got lazy and didn't want to exercise any more...big mistake!)

Has anyone ever run at a weight near mine? Should I wait until I get smaller and it doesn't hurt my knees as much? I'm getting frustrated by the slow rate at which I'm losing weight and think this might help kick-start my weight loss.

The only thing I'd question is that it sounds like it's hurting your knees, and that's not a good thing. What do you consider a slow weight loss? I ask because sometimes people think 1-2 pounds a week is slow, which it isn't. I'd really recommend getting a solid handle on the food before you start running again (provided your knees don't hurt). Intense exercise can make you hungrier, and I've sometimes had a tough time convincing myself that I didn't deserve more for working out so hard. Of course, that isn't to say you shouldn't sometimes fuel workouts with extra food.

ETA: I do know someone who did a triathlon at 193 (she's 5'7"), although now she's now just under 150 and hoping to eventually qualify for the Boston Marathon. It took her probably 2 years to drop the first 50 pounds (started at 228) and has been working on those last 43 for at least another year. She runs a lot, and lifts weights, and you need to feed those activities.

Perhaps you could start out with a very fast walk or power walk, that way you aren't pounding on the knees. Also, where you are running can affect your knees. I know I have a hard time outside on the pavement but find a treadmill easier. If you have access to an elliptical, those are easy on the knees.

I started running post-pregnancy at 220, I'm a little shorter than you though which can make a big difference. I ran regularly before so it didn't take that much to get back into it again, although I was cautious about it and cognizant of my knees and joints carrying the extra weight. So I started out slower (truth be told, I'm always slow, but I'm a clydesdale, not a gazelle, lol) also my runs were shorter, no more than 1/2 hr and I didn't track mileage for ages. I think it's really up to you, and how you feel while you're doing it. It won't hurt to go out there and try, if your knees and joints complain bitterly about it, maybe ease off for a bit. I think it's about trial and error. I just kept going out and trying until it came naturally again. Having said that, I'm STILL a clydesdale, lol. Happy trails!

Started at 230... I've known runners your size, but you'll have a much easier time if you wait until you lose just a bit more. Those 20lbs or so seem to make a big difference. I've also done Triathlons (last summer) but I had gotten down to 185/190 for the two I did... but I got there from starting at 230 doing a learn to run program.

With heavier runners its good to run on a soft surface and make sure you get good shoes. Ease into it by doing walk/run sessions it will give your knees/ligaments/muscles time to adjust. Its hard for normal people to adjust to the pounding and even more so for us.

You can totally do it though. I just got off the treadmill after running 30mins just now! :)

No matter what your size, I wouldn't recommend running (or any activity) that causes pain in your knees or other joints. Stress on the joints can be serious. My (tiny, itsy bitsy) cousin damaged her knees pretty seriously dancing (ballet mostly). By the time she was 22 years old, her dance career was over because of severe joint damage caused by the damage dancing can do to knees.

I'm not trying to scare anyone away from running, dance, or any activity, but joint pain can be a sign of damage. Getting a doctor's opionion (a physiologist or sports doctor, ideally) wouldn't be a bad idea.

My starting weight was well over yours. I started out walking in place and didn't attempt jogging until I was around 230. I can jog about 45 minutes without dying now but it is not something I do often as my fitness routine incorporates my Wii and DVDs and the such.

If it hurts your knees, it is a good sign that now may not be the best to time take up running again.

Good luck with your goals.

Hugs
Michelle

When I was close to 250 lbs I incorporated very slow jogging/walking into my routine, but to be honest, I felt like I couldn't really do a lot of running until I was below 200 lbs. It just put too much stress on my knees and ankles.

Having said that, I would still do a little jogging--but limit it to once or twice a week at most. Rest of the week, do some other non-impact aerobic work like eliptical or bike.

Also, as counterintuitive as it may seem, doing some weight training, especially like squats could do wonders for the knees by strengthening your leg muscles that ultimately puts less stress on the knees themselves. But if you haven't done weight training before, I highly recommend getting a trainer to give you some basics.

I started walking at around 260, and then started running this year in the 240's. My ankles were kind of sore the first few times, but after I started doing it regularly, the soreness in my ankles went away.

I'm now in the low 230's and am doing fine running. I dont have any issues with any of my joints. I'm still really slow, but I really like it.

Thanks for all of the great tips and comments. I think I'm going to wait until I'm a bit smaller. It doesn't hurt to run...it just hurts to climb stairs and whatnot. When I ran before, I never had any problems. Still, I'll like to get a bit more of this lard off before I start running! :)

I can't run without knee pain either, and I get frustrated with walking because it just doesn't get to the intensity I want it to. The elliptical has become my LOVE! You get the energy of a run without the pain.

i went walking/joggin the other day. I'm not particularly big, but I'm not small either...one thing I have to say...MAKE SURE the girls are secured nice and tight...I thought my chest was going to fly away....lol...

also yes..running is harder on your knees when you are heavier...anything is...

I am not a big fan of high impact exercises...but I know they do a whole lot for you....swimming would PROBABLY be the best bet for knee problems...

you use the whole body and get resistance from the water...I think swimming is the perfect exercise..though.

I started out w/walking, then power walking and then progressed to running when I lost about 20 pounds or so. Be very gentle with those knees. You don't want an injury that will ultimately obstacle between you and your health. I understand about wanting the most aggressive form of exercise to dump weight now! But walking can definitely be it for now. As you experienced a couple of years ago, nutrition definitely, DEFINITELY plays a larger role in losing weight.

Hey Chavwright, I started out jogging (I can't say running b/c people on the treadmill next to me were going like 8 mph and I was NOT there), but ANYWAY I started out jogging at 247. At that time I suffered with horrendous shin splints and was seriously discouraged. A couple of things I learned was that
1. I had to get the right shoes, I went to a specialty running store and was fitted for the Nike Vomero 4, I LOVE THESE SHOES (but hate the costs).
2. It was easier on my joints to do interval training than to start out with slower steady state runs, so I would alternate for 1 min of really fast running/1 min of speed walking. This also helped to condition my legs/muscles for longer/more intense runs.
3. My cardiovascular system adapted WAY faster than my joints/muscles did. It was frustrating to want to run faster or longer and not be all that winded but have my legs screaming for mercy.
4. When I started doing strength training on my legs, targeting my glutes, hamstrings, calves and doing daily shin stretches my leg pain became nonexistent (this took 3x's a week leg workouts for a month). And I continue with my leg strength training workouts to this day.
5. Stretching is ridiculously important and I had to allot 10-15 mins before and after just to stretch.
6. Be consistent and know that it will get better, but don't push yourself so much where you injure yourself very seriously.

I understand the frustration. I used to get off the treadmill and go to my apartment crying b/c I felt my body was working against. But really, I was working against it. I couldn't ask it to go from 0 to 100 just like that. With consistency, training, and stretching you will be able to run pain free. I am living proof. I did 5 miles on Friday and actually wanted to do more but I got really hungry lol :-)

**Forgive any errors but I'm too lazy to proof read today**

Oh one more suggestion. I just recently started alternating my running days with incline training. WOW! It helps! It's low impact and VERY difficult. I currently do 3 mph/15% incline NO HANDS! NO HANDS! NO HANDS! lol I just have to say that because it makes a HUGE difference. But it's great b/c it workouts out your legs as well with a good calorie burn.