Weight loss and running

[WarriorLou]

I know everyone is different, but what would you say is the heaviest weight you should be to start running? At the moment I am 325lbs and 5'11", so I have a ways to go.

But for those in a similar situation, what did you do to get ready to run? I know I need to lose more weight, but is there certain exercises I should do to prepare my body? Should I just do a full-body lifting program while I lose weight, and then when I get lighter start running?

Right now when I am not walking outside I am at the gym doing cardio on the treadmill and elliptical. Even being this obese I can go at a decent speed for a good 45 minutes to an hour. I even do some HITT.

I just want to know if there is a way to prepare myself, or muscles I need to concentrate on for when I start running. I don?t have any knee problems.

Thanks.

[therunners766]

i used to be pretty heavy for my height as well...230 at 5'8'' when i was 16...i just started walking outside and controlling my diet...then combined a full body weight routine, 3 times a week, with 1 hours walks 4 times a week...when i dropped down to 200, i felt confident enough to start running, so i'd run parts of my walking route...i'd say do whatever your comfortable with...if you can run, then run. if you can walk, then walk. imho, walking is the only way to slowly build up to running.

[tts0lid]

I got to where I could walk 3 miles in about 45 minutes. Then started interval running. 1 minute run, 1 1/2 minute walk, etc. Slowly building up to more running and less walking, with a goal of doing a 5k race.

But only a Dr. could tell you what's safe for you.

[1.8Tsunami]

I don't run unless I'm under 240. It seems like it puts a lot of stress on my knees when I do.

I didn't have knee problems before but I think the consistent running at such a heavy weight started to deteriorate my knees. So for now, I'm only doing eliptical/low impact type stuff in hopes of saving my knees.

[RU4A69]

As an ex Cross country runner, let me tell you right now that running the absolute WORST thing you can do to your body, especially in regard to body composition. Muscle loss, potentially PERMANENT joint damage, weakened immuned system, lower libido................."healthy" my ass.


Walking beats the living **** out of running. More FAT loss, and ZERO stress on the body. We have two legs - two legged animals have no business running. The fastest human is bested by the slowest deer.

You combine a strict diet with weightlifting and walking, and you're gonna have a hard time NOT being healthy and lean.

[SocratesTX]

Originally Posted by RU4A69

As an ex Cross country runner, let me tell you right now that running the absolute WORST thing you can do to your body, especially in regard to body composition. Muscle loss, potentially PERMANENT joint damage, weakened immuned system, lower libido................."healthy" my ass.


Walking beats the living **** out of running. More FAT loss, and ZERO stress on the body. We have two legs - two legged animals have no business running. The fastest human is bested by the slowest deer.

You combine a strict diet with weightlifting and walking, and you're gonna have a hard time NOT being healthy and lean.

Please don't spread these types of rumors. Running is healthy and if done properly (form, distance increases, pace) you will be fine. The problem is that most don't have good form or training programs, they just go and usually go too hard and too far for their abilities. I'm going to guess as a cross country runner your "training" was go out fast and go long and sustain that as most crossers do and are taught from a young age (and its worse from a young age).

[Philabong]

In regards to what you need to do to prepare...

Do not ever use the default incline on the 'mill. I've found that most 'mills, you need to be at an incline of 3 to simulate real walking. When I started @ 440lbs, i used the 'mill with the incline set to 3 and worked my way up from 15 minutes to an hour, then steadily increase speed and incline.

[Hardy1111]

I'm right at 265, 5'10" or so. I'm running right now, but I can really feel the strain on my knees, ankles, and feet.

When I started running I walked first for a few weeks 1-3 miles. Then I started jogging for 1 min on (super slow) and 3 min off for 30 min. Finally I upped it to 15 on 5 off and went from there.

You're on the right track with your weight and running...be very careful and take the time to get the muscles adjusted and hopefully drop some weight before you really take off.

Oh, and I highly recommend a treadmill for starters, they are usually more forgiving on impact than asphalt.

For the record, I had my knees scoped and an ACL replaced years ago before from judo and I still feel ok generall with a glucosomine supplement.

[RU4A69]

Originally Posted by SocratesTX

Please don't spread these types of rumors.

What rumors? It's no "rumor" that running damages the joints and weakens the immune system. Its also pure insanity considering there are so many other FAR SUPERIOR forms of cardio.


The real rumor is that running is "healthy" - it is a scam.

[WarriorLou]

Thanks everyone!

[Cass]

Originally Posted by RU4A69

As an ex Cross country runner, let me tell you right now that running the absolute WORST thing you can do to your body, especially in regard to body composition. Muscle loss, potentially PERMANENT joint damage, weakened immuned system, lower libido................."healthy" my ass.


Walking beats the living **** out of running. More FAT loss, and ZERO stress on the body. We have two legs - two legged animals have no business running. The fastest human is bested by the slowest deer.

You combine a strict diet with weightlifting and walking, and you're gonna have a hard time NOT being healthy and lean.

Some people have no choice but to continue their running though, some of us need to be able to run for our jobs.

[SocratesTX]

Remember that with running too, not only is form important, but the right shoes are important. I have a ton of friends who want to run and I always tell them to go get evaluated and fitted for a shoe. Going to Foot Locker ain't going to cut it - if you want to make sure your knees and other joints don't take a trmemndous pounding be prepared to buy some actual running shoes. Most can't stomach buying a couple pair of $100+ shoes every 6 months, but if you're going to run it's worth the investment. And take a running class if you don't know what you're doing.

[lolzzz111]

Originally Posted by RU4A69

As an ex Cross country runner, let me tell you right now that running the absolute WORST thing you can do to your body, especially in regard to body composition. Muscle loss, potentially PERMANENT joint damage, weakened immuned system, lower libido................."healthy" my ass.


Walking beats the living **** out of running. More FAT loss, and ZERO stress on the body. We have two legs - two legged animals have no business running. The fastest human is bested by the slowest deer.

You combine a strict diet with weightlifting and walking, and you're gonna have a hard time NOT being healthy and lean.

Interesting, all my life i considered running is far superior to walking, I will think about this one more time.

But the thing that i run 30 minutes 3x or 4x a week, walking sounds to be easier for me .. but is it really better ?

[Nara62629]

i'm a fat former runner...I'm 235 lbs at 5'8", but now i barely ever run. The most i do now is a 2 min-1min Jog-Walk routine and i do that for 30-45 mins. I used to run at around 200 lbs and my body has taken alot of abuse, so now i'm starting off very slow. I still have feet/ankle/knee probs from all the pounding my body took. I probably won't run again regularly again til i'm down to 200 lbs or so.
My advice is do what u can, and really listen to your body. Soreness is fine and dandy, but if you're feeling pain, ice and rest. Your cardiovascular system doesn't take long to get in shape, but your musculo-skeletal system does. After a week of walking you'll feel like u can run 5 miles, just dont don't push too hard too soon and get injured. Take it easy, your body will thank u later.

[yoyoyoimdave]

my advice is to start with running in place ( it absolutely works let me finish ). Thats right running in the same spot for about 30 mins with different speeds. It helped me when i started cutting fat being 220lbs down to 160. Try something like this...

..30 Mins..

3 minutes - Jogging / warming up
2 minutes - Fast jog
2 minutes - medium/slower jog
3 minutes - Fast jog

X 3

doesn't have to be in that order, try it out!

[crupiea]

I started running at 260 at 6'. I could have started earlier, thats just when I bought a treadmill.

Its going to be a personal chooice. Try it and see how it feels. If it hurts, try something different.

[NoTimeLikeNow]

Don't feel obligated to run for weight loss, there are many more physical outlets that you can use that are far easier on the joints. Try riding a bike?

I think it is good of you to push yourself though, and running may be fine but I am bias as I hate running. Do what you can and if you enjoy it than you should be fine.

[ironford]

more on the running vs walking...

http://forum.bodybuilding.com/showth...hp?t=109904601

if i walk on a tm at 4.3 MPH and mess with the incline from 3% up to 7% for 60 min i have a heck of a workout

[NinjaZX10R]

If you have access to a gym I would try thier eliptical runner. Its a pretty good cardio workout that minuimizes stress on joints. Another option is the rowing machine. Nearly every gym has at least one and its a killer workout!!

Good luck.

Oh and to answer your question: I would not suggest a great deal of running at your current weight. I remmember when I started running long distance I didnt actually feel comfortable with it until I got under 200 lbs. and if I could do it all over again I'd go back and do the eliptical until I was about 180 lbs. and then start running for distance.

[Braindrop]

I started running at around 225, but it has been rough on the lower body. I'm back to elliptical for the moment since my wife is hurt and can't run with me.

[SocratesTX]

It sounds like a alot of you are well overweight and yes, that will take a toll if you are running. Concentrate on other types of low impact cardio until you get to a weight that does not cause an adverse effect on your body then start running if you want to.