When you do start running, I recommend a plan that builds you up to running. I'm 238 and have been doing an 8 week plan to build up to running. I'm still not where I want to be, but I'm a lot further than I was. Good luck to you!
Fitness Minutes: (2,155)
1,236 2/26/13 9:30 A
I don't agree with the advice about running shoes -- there's lots of evidence these days that high-tech shoes hurt more than they help (make you more likely to be injured rather than less). Old worn-down shoes with no more padding left are actually safer. (I'm not in a googling mood to provide links, but it's out there for anyone who's interested!)
Anyway, that aside, there's lots of good advice here. As someone who's started and stopped running many, many times from a totally sedentary state, here's what I have off the top of my head:
At least a month's walking first: yes. You need some baseline strength in your legs first or it's just going to be a pain-fest while you adjust and who needs that. (I see you've done that already and that's great, especially that the duration is so long (an hour). I did probably 7 or 8 weeks myself.)
Uphill walking: I'd recommend a lot of this to help strengthen quads and calves and keep them from cramping up when beginning to run. Tight/weak calves especially can cause a lot of problems, and nothing (besides running) pushes them as much as walking uphill.
Consider a little time on a rowing machine or a bike or something similar (quads again). Jumping also works (jump up onto a stair, step down, repeat bunches of times; step up onto a stair, jump down, repeat bunches of times). Pretty much anything that works those muscles helps prevent pain later.
I did the uphill walking this time myself and it's worked well, very minimal tightness and soreness around the third day of adding running to my exercise and absolutely none today, five days in.
Now after all that --- starting really really slow is going to be expected. Running is so much more strenuous than walking, you won't even be able to believe it. I used to be a runner in high school, I know how to run and what the difference is between good tired and bad tired and how to push myself -- all that, plus a great deal of preparation, and it's still painfully slow progress for me. Take it easy, listen to your body, baby steps, and there will be improvement. One minute at a time is FINE to begin with -- when that's comfortable, try 75 or 90 seconds and so on. There's no rush. Good luck!
(Oh, and keep the total amount of running in any given day really low until you're confident how your body will react. There's nothing worse than unknowingly overdoing it -- could be with just five or ten minutes of running when not quite correctly prepared! -- and winding up with muscles that won't stop cramping for four days, ugh.)
Fitness Minutes: (14,252)
9,661 2/26/13 9:06 A
You can totally do it. :) Walking is easy-peasy for me now, but I struggle to run. I still love it, though!
Fitness Minutes: (311)
2 2/25/13 11:29 P
Thanks a ton guys! I think 6 months of dedicated walking should help lose some weight and then I can dream of jogging/running. Totally want to run by the end of the year!
I would recommend a book "Run Your Butt Off!: A Breakthrough Plan to Lose Weight and Start Running (No Experience Necessary!) [Paperback] Leslie Bonci (Author), Sarah Butler (Author), and Budd Coates". It teaches you how to be able to run 30 mins non stop in 12 weeks. I used it and I can run 2 miles non stop now which takes me about 24 minutes. I started when I couldnt jog 3 minutes and now I can do 24 minutes which is all the time that I have in the morning. Read the book and follow it every week and take your time, it tells you to stay at a particular stage until you are comfortable before moving on. Good luck, am 50years old and I did it; I know you will do it. Good luck with the weight loss.
Edited by: TEMIWUMI at: 2/25/2013 (19:38)
Fitness Minutes: (59,792)
3,509 2/25/13 3:04 P
The experts say you need to be walking regularly for exercise for at least 6 months to a year before you start jogging.
If you want to make your walks more challenging, there are a few things you can do. For starters, you can walk intervals. Walk for 2 minutes at your fastest pace then 1 minute at a medium pace. Repeat until your walk is over. You also could walk in hilly areas. Personally, I really enjoy hiking, which I define as walking up and down mountains on trails.
Fitness Minutes: (14,252)
9,661 2/25/13 2:15 P
Probably, yes. You should have a good walking base before trying to run. Estimates vary, but I'd say definitely longer than a month. The problem isn't necessarily your cardiovascular endurance (although there's a significant difference between walking and running with regards to your oxygen needs) but more about musculoskeletal adaptation. Your bones simply aren't ready yet!
When you ARE ready to run, I recommend first getting yourself proper running shoes, fitted at a running specialty store for your individual foot's needs. It will help prevent injury.
Look for a good 5k training plan like Couch to 5k (there's a wide variety of these web-wide). Sparkpeople has some good 5k training programs here:
I like the Rookie Running program. :) I'm currently using Zombies, Run! 5k training (which starts you out with 15 second intervals) but I've used these in the past with some success.
Fitness Minutes: (311)
2 2/25/13 2:04 P
It's been a month since I started walking. I'm 27 and weigh somewhere around 120 kgs. (I know, it's awful, and hence all the more reason to lose weight)
So I started walking a month back, and have now graduated to about 5 kms in an hour from barely scraping through 2.5 kms in 30 minutes in the beginning.
I want to start running, but I am too big and though I try and jog once a week, I can barely go further than 100 metres. :( Is it too early for me to start running? Should I give myself some time to let my body know that it is going to have some hard work coming it's way?
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