The impact of running is hard on the body, and is something that you need to work up to gradually. But 289 lbs will result in extra force and impact on the legs. And it sounds like right now you are feeling this.
My advice would be to let your legs recover for the time being, but keep working out to the extent you can (eg. strength training, low impact DVD's, etc). And then between now and the end of the year, walk as your workout. Walking is moderate in impact, and good in building up a solid base before running. And hopefully you will see some more weight loss along the way.
Sometime around New Year, you could then start transitioning to running through a Couch to 5K plan. www.sparkpeople.com/resource/fitness_artic les.asp?id=598 Rather than running continuously, these plans work through progressively increasing intervals of running and walking. Keep your running pace down (less speed = less impact), keep your running down to 3 times per week (to allow your muscles and bones to recover and get stronger), and don't be afraid to repeat a week of C25K if you feel you need to - it's not a sign of failure, its giving your body more time to adapt to the stresses and impact of running. Also, try to find a surface with more 'give' in it, whether it is a trail, running on grass in a park, or even a high school running track.
The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
Fitness Minutes: (35,627)
9/30/13 4:44 A
I also want to run but I have an IT band syndrome and banned from running. My doctor pretty much told me to choose how I want to stress my IT band and being an avid dancer, I chose dancing. The point is I think you have to be kind to yourself, and to your body and take things slowly. If your body gives you troubles while doing certain activity, there must be a reason for that. Better listen to it, you may be able to run but later, so now you can prepare yourself to it.
Fitness Minutes: (193,482)
13,226 9/29/13 8:20 A
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Archimedes provided the best advise ever. I know you want to run it but if your body can only walk it, if cleared by your doctor, then walk it. It may not be what you want but at least you are doing what your body allows.
I completely understand your desires to do more. Personally, I would love to qualify for the Boston Marathon. But, I am lucky to break an 11 minute mile during a race these days. Sometimes, you just need to accept where you're at and work towards a goal once your body allows it.
Fitness Minutes: (240,420)
9/29/13 8:03 A
Your body is telling you that you need to lay off running for the time being. That doesn't mean you can't run later, but with a stress fracture in your foot, you can't run now. When people ask me if they should try running or working out with an injury I pose this question to them.
Would you rather take 2-3 weeks off now to recover from the injury or would you rather take 2-3 months off later to recover from surgery ? shin splints tend to be caused by improper footwear as well as trying to go too fast or too far too soon. If you really do want to be able to run on your 30th birthday, then you have to take care of your body NOW. That means taking a trip to the doctor to get an x-ray of that foot.
May 2014 is eight months away, that is plenty of time to engage in some healthy habits that will help you lose weight. How much weight ? hard to say. If you were to lose 1-2 pounds per week, you could safely lose 36-72 pounds. Taking off some weight will take stress off your joints. Some of the problems you're experiencing may well be a result of your current weight. Reduce your weight and you reduce stress on your joints. Because running IS hard on a person's body. I know. I'm recovering now.
What to do ? Talk to your doctor about that stress fracture. Get that healed first. When your doctor gives you the okay to start exercising, go to a reputable running store and get fitted for a proper pair of running shoes. Don't wear any old shoe. Your shin splints could be a result of wearing the wrong shoes. Check out the Couch to 5K programs. start a training program.
Mostly, be patient. You really do have to take care of the injuries you have first or you risk increasing the number of injuries. Slowly ease into a routine so that your body has time to adapt.
If you want to do this, you really need to be realistic. Work with your body, not against it.
Fitness Minutes: (654)
9/28/13 9:32 P
I ran some in college, and I want to run again. In fact, I REALLY want to run the local big 5K, because it's happening the same weekend as my 30th birthday in May. What a way to celebrate, running my first 5K! I've been working out 5 days a week (cardio intervals and strength training) for 5 months.
BUT. I weight 289. (I've lost 14 pounds, so far! But I'm at 289 right now.) And I probably weighed about this much in college when I was running on the treadmill & got shin splints several times. NOW, I'm pretty sure I have a stress fracture in my foot just from a brief jog at work (I lead walking club with our students). It doesn't hurt today, but it sure hurt yesterday, especially after icing over my lunch hour. I can't afford a gym membership, so if I start training in the next few months, I'd be running on asphalt.
I'm struggling not to say it, but the logical part of my brain is saying, "this isn't going to happen, is it?" Is that part of my brain right? :-( I don't want to WALK the 5K, I want to be able to jog it. I know I could walk it right now--well, maybe in 6 weeks after this stress fracture is healed. My lungs can handle training, my heart can handle it, my muscles can handle it...but my bones are likely to be a problem. Is there anything I can do to minimize that, going forward?
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