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SWEETADELINA SparkPoints: (0)
Fitness Minutes: (1,720)
Posts: 37
3/6/12 2:19 P

I weigh 226 pounds, and I just registered for my first 5K. I do cardio 6 days a week and will until the race (and after!). It's on April 22nd, so odds are I'm not going to be under 200lbs by then, but I can tell you that running/jogging/walking/crawling, I'm finishing it :) Give yourself time to work up to jogging. It takes times, and that's okay :)

Best of luck!

FITWARRIOR86 Posts: 535
3/6/12 1:50 P

You can always start by walking a few to see how you feel during and after. Then you know what you are in for and can properly train accordingly and work on any clothing or shoes you may need for better support and to keep you motivated.

3/5/12 2:24 P

I started running back in the summer of 2011. I started very slowly and I wasn't sure if I could even do it, but I did! I went from running a run/walk mile to a 15:00 min/mi to today where I ran my fastest ever-12:20 mi. I'm also starting to transition from running on the treadmill to running on an indoor track. I couldn't believe it, but running on the track is EASIER than running on the treadmill!! I don't know if it's the change in scenery or what, but I'm even more confident that I'll be able to run a 5k in the late spring. I'm very excited, and ready to tackle my weightloss goals!!

Good luck! :)

YANKEEGIRL6 Posts: 1,183
3/5/12 2:01 P

I ran my first 5k at right just 300. It took me 15 weeks to complete a couch to 5k and I had been walking 2 to 6 15-minute miles a day or several months before I started. Having good shoes is essential. I suggest getting fitted at a good running store.

3/5/12 7:32 A

Yeah....your heart is already used to activity. I was reading a blog I believe it was in Runners WOrld.....A man was writing in disbelief that the "fat guy" beat his time. While it is more difficult on the joints when we are heavier...with training and being smart you can do this and meet a lot of wonderful people in the process...Enjoy. It's not about size but about training the heart and body parts to do this.

MRSTTHARP SparkPoints: (0)
Fitness Minutes: (7,312)
Posts: 499
3/5/12 6:52 A

Girl you are in excellent shape for beginning 5k is 3.1 miles long and it doesnt matter how fast you do it or whether you can run all the way. Sign up! You will feel like a million dollars

200LBSTOOHEAVY SparkPoints: (2,296)
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Posts: 59
3/4/12 1:50 P

This is an EXCELLENT post! Now, I'm thinking about training for the Couch to 5K race!

I've been exercising for a while and have been doing Zumba, the Shred, walking, and SP beginner strength training exercises since January 27, 2012. Is this enough of a good foundation to work from?

I have pretty strong leg/calf muscles from all the jumping, dancing, squatting, and walking I've been doing from exercising. Please let me know!

3/3/12 7:16 P

I ran a 10K at 196 lbs. You can do it as long as you train!

STEPH_H08 SparkPoints: (0)
Fitness Minutes: (880)
Posts: 14
3/3/12 4:45 P

It is ABSOLUTELY possible to do a 5K at that weight...I did 2 years and I was around 230. Just train smart and know your body and limitations... when is the 5K? When you know, you can map out a good plan :)

MOTIVATED@LAST Posts: 15,437
3/3/12 4:40 P


That sounds like a pretty good base to start C25K from.


MRSTTHARP SparkPoints: (0)
Fitness Minutes: (7,312)
Posts: 499
3/3/12 2:25 P

c25k assumes that you are a couch potato with no experience or exercise tolerance, you are good to go just starting with their program

BWALLIS Posts: 18
3/3/12 12:57 P

I'm currently at 217 and want to start running. I found a C25K program

that looks like it is well-thought out; got an app for my phone, too.

My question is - what is a good walking base? I comfortably do 3 to 5 kms in a day - usually 4 or 5 days per week. Is this a good walking base or should I pump it up a little more before I start a running program? Any suggestions would be appreciated. Thanks

2/17/12 6:25 P

It is possible. I am 210 pounds right now and have lost 86 pounds. I am presently training for a half marathon 13.1 miles with team in training. I started out doing one mile very slowly and have gradually increased. The key is to increase distance gradually by doing interval training. I started out doing 2 minutes walking two minutes running. Then increased to 4 minutes running 3 min walking....I am now doing 6 miles at 9 minute running 3 minute walking pace. This helps with building recovery time for your heart. My joints do hurt sometimes but the way I look at it is I am doing something I would have never dared to do before. I am not letting the naysayers ever stop me again....and sometimes when I have to get up at 6 to run I AM the naysayer. It is the most difficult thing I have tried but it is also the most rewarding thing I am achieving. I am realizing that I am stronger then what I ever imagined. I have asthma and have had to make some adjustments around that. The shirts don't fit me....yet:) but I am moving forward. In the past I always looked for excuses why I should not do this or that. My life was filled with reasons why I should not do this or that at almost 300 pounds. Now I want to be able to say...At least I tried it.

I leave you with this thought.."Surely, in light of history, it is more intelligent to hope rather than to fear, to try rather than not to try. For one thing we know beyond all doubt:nothing has ever been achieved by the person who says, It can't be done" Eleanor Roosevelt

If anyone wants to check out my page it is

You can do it but do it wisely!!! Good luck


MLAN613 Posts: 18,418
1/5/12 10:27 A

Of course you can!!!!! I say prove them 100% WRONG! Go for it. It doesn't matter how slowly or quickly you finish as long as you get to the finish line, run walk, or crawl.

P.S. I agree with Zorbs and Coach Jen that you should train for it.

Edited by: MLAN613 at: 1/5/2012 (10:28)
MRSTTHARP SparkPoints: (0)
Fitness Minutes: (7,312)
Posts: 499
1/5/12 5:43 A

YES!!!! go for it, listen to the good advice you have here and don't waste another day not working toward it! I weighed 219 my first 5k and it took me 49 minutes but I did it and it felt wonderful. I have gotten a little better since then and have lost quite a bit so I am looking forward to spring and my next one!

MOTIVATED@LAST Posts: 15,437
1/5/12 4:42 A

Yes. But more weight = more impact, and you should definitely take it slowly to give your leg muscles the chance to adapt to the stresses and impact of running.

I agree with the suggestions of building up a solid walking base first. And when you do start on a Couch to 5K program, take it gradually - you probably should plan on repeating a few weeks. This doesn't make you a failure - it is just playing it smart and giving your body more time to adapt. And of course, presumably the extra time will allow you to lose more weight as you go.

A slow running pace also helps reduce impact.


CSROBERTSON621 SparkPoints: (193,210)
Fitness Minutes: (86,720)
Posts: 2,471
1/4/12 10:42 P

Totally possible. I did it myself when I was over 200. Yes, it is easier to run with less weight (and I have gotten faster as weight came off) -- but don't let anyone tell you that you're too heavy to do it. If you put in the work -- and make sure that you do -- to strengthen your feet and legs first (like with a good walking program, and some strength training like squats and lunges), and give yourself time to adjust to the running.

I did the couch to 5K program, and found that I needed to repeat some of the weeks until I felt comfortable moving on. (I did week 1 3 times!) But eventually, something "clicked" and before I knew it I was able to do a whole 5K at a jogging pace. Not breaking any land speed records (I did it in 34 minutes), but I jogged the whole thing.

1/4/12 9:37 P

As someone who ran an almost 2 hour half marathon (which isn't slow) when weighing 220 lbs, absolutely. Do it! But train for it. It takes the bones and joints longer to adapt than the cardio system. If racing motivates you, by all means do it. Just do it smart :)

GDBEAR65 SparkPoints: (0)
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Posts: 574
11/4/11 8:36 A

You can do it, but you should consider whether it is a wise thing to do. I don't mean to discourage you but extra weight puts a lot of added stress on your knees and the knees are one of the weakest and most vulnerable joints in the body. I suggest you check with your doctor before making your final decision.

MANDALORE Posts: 1,251
11/4/11 8:35 A

put a shopping mall at the end, yes its possible. no seriously I believe its possible, bigger people do it, just the right mind set, and determination, go for it you can do it! emoticon

DIMPLES807 Posts: 215
11/4/11 7:39 A

I agreed with what everyone said. You can absolutely do it. I did a 5K when I was 225 lbs as a run/walk. Now I've been training myself for a 5K. I had to learn to be patient because all my skinny friends are able to run much faster than me.

Just remember to get a good pair of running shoes. It's very important to protect your body at the same time!

SEAJESS Posts: 3,826
11/4/11 3:12 A

Dena, that is AWESOME! Congratulations on your achievements.

DENA1030 Posts: 376
11/3/11 9:48 P

Last year I ran 2 5Ks, and 2 10Ks. I was 245 when I finished my first and it was slow, about 45 mins, so just above a quick shuffle, but huge from not being able to run a 1/4 mile when I started. Not only is it possible but it has been done. Do it! The felling when you cross the finish line is the best feeling. Really nothing like it.

11/3/11 8:59 P

If you believe you can, you will.

MADDUXCR SparkPoints: (24,565)
Fitness Minutes: (44,861)
Posts: 195
11/3/11 8:52 P

Why not give it a try? You can do it!

MARITIMER3 SparkPoints: (207,531)
Fitness Minutes: (118,070)
Posts: 9,312
11/3/11 5:22 P

My daughter did last month and has registered for another one in December. Check out Jennifer_67.

SEAJESS Posts: 3,826
11/3/11 2:02 P

Absolutely! Check out some of my SparkFriends and the Road Runners and/or other running teams. Be gentle with yourself 'cause our extra weight can be hard on our joints and feet. I recommend one of the walk/run training programs that will ease you into running full-time so that your joints and bones can catch up to your muscle conditioning.

I found that running/jogging was very motivating for weight loss. I was quite conscious of every ounce and how it affected my running ~ that motivated me to stick to my meal plan. Also, the exercise reduced my appetite while burning more calories. Last but not least (maybe most important of all), it gave me a sense of self-confidence and self-worth regardless of my appearance. I believe we all need that basic self-approval to make any change.

See you on the trails!

Dianne from Seattle

TBRANTNER3 SparkPoints: (0)
Fitness Minutes: (10,505)
Posts: 606
11/3/11 1:05 P

yes, I'm in the same boat, and ran my first 5k on a treadmill. was exhilerating to finish, and I didn't have to worry about people running past me!

SUPERBIEN Posts: 552
11/3/11 12:24 P

Absolutely you can be over 200 pounds and run, safely and with little injury. You can see by my ticker that I'm over 200 pounds, and I just did a 5K two weeks ago.

As someone in the same spot as you, here are my tips:
1) Get a running plan. Others mentioned Couch Potato to 5K, I also liked the Nike Fit website, where you can upload your runs (using shoe dongle and iPod) and they give you great feedback.
2) Focus on the sound of your feet hitting the ground, and make it as soft as you can. (That helps you keep from getting as hurt when you run. If you're slapping down hard, you're putting way more stress on your joints)
3) Find a local running group, and make sure you introduce yourself (don't be intimidated by being new, I've found that runners tend to be very friendly, but may need someone else to make the first move). I run with a co-ed group on Tuesday nights, and with a ladies only group on Thursday nights.
4) Read about running form - ChiRunning (book or Kindle) has great, easy tips for fixing running form, and also the philosophy to make you love running.
5) Run-walk! Start small and experiment. You can run 1 minute and walk 30 seconds, over and over. Over time you can up the running time. I have seen so many constant runners get smoked in races by run-walkers, they build up energy during the walks and end up going a lot faster in the end.
6) Sign up for a race, and don't get intimidated! You can do it!

Good luck!

ERICWS SparkPoints: (8,307)
Fitness Minutes: (22,220)
Posts: 1,537
9/19/11 4:17 P

I've never been over 200. Top weight was about 187.

I had about 15 months and miles upon miles of walking under my belt before I started jogging.

MJKIRK Posts: 76
9/19/11 3:54 P

I am also over 200 and I would love to jog a 5K. How much walking should I have under my belt before I start to try to jog?

RUNNINGAL425 Posts: 1,070
9/19/11 3:41 P

Yes, it is possible. I have run multiple 5Ks and even a half marathon at over 200 lbs. HOWEVER, I had started with walking and elliptical, and had done that for about a year and a half before I began running. I had also lost about 70 lbs. I would guess I was at around 230 or 240 for my first 5K, and around 205 for the half marathon. I have kept up my training and lost even more and am shooting for my first marathon next year.

I would agree with Coach Nancy, you must start with a walking program before running. The shock on your bones, joints, muscles and connective tissues will put you at a very high risk of injury if you go straight to running 5Ks. Just as you would never begin bench pressing at 300lbs, you should not begin running 5Ks without building up your training.

9/19/11 3:03 P

I'm 270 and have run multiple 5Ks, a 10K and a half-marathon. You can do whatever you want to! Good luck with your training!!

MELISSAJANEY SparkPoints: (0)
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Posts: 803
9/19/11 2:02 P

Yes, you can!

Find a smart training plan ( I LOVE Couch Potato to 5k) and give yourself plenty of time.

Seriously!! You can do this!

And you probably will weigh less by the time the race rolls around!

BARBACASEC2 SparkPoints: (0)
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Posts: 7
9/19/11 12:42 P

Yes it is very possible and very rewarding!
find one of the Couch to 5k (c25k) plans that works for you...
you start out only runinng 30 sec at a time... My suggestion is not to worry about how fast you are running but more on how you feel.

I ran (yes ran the whole thing) my first 5k at 212 lbs finished in 34:47 then my second one I was 197 and finished in 29:44 so YES it is possible!!
Listen to your body and invest in a VERY GOOD pair of running sneakers... I am a heavy footed runner with wide feet and I LOVE asics!! Gel Nimbus are my fav. but try on a lot!!

However I have now become a cycler. I love biking and now do about 20 miles 3-4 times a week outside!! LOVE IT!! looking to do a Century Ride next year as winter is fast approaching us in New England! However I run in the winter :)

GOOD LUCK and you CAN do it!! Just take your time and I think they have a c25k plan for an 8 week time frame.

XIUXIE SparkPoints: (0)
Fitness Minutes: (11,609)
Posts: 835
9/19/11 12:19 P

I have run a 5k at 255 lbs. I also have run 15k at 230 lbs. It is doable, but you have to train for it and you wont be as fast as a thin, speedy runner.

MIZZMO Posts: 27
9/19/11 10:27 A

What these people are telling you about how it's impossible and too much to take on... don't let that discourage you, use that as motivation to prove them wrong!!

and you WILL prove them wrong! You had said in another comment that you've given yourself more than two months to train. I think that's a reasonable amount of time, the main thing is to USE that time wisely. If you're like me, you may start a work out routine, start training etc. but then let it slide, it's not good because it really sets you back. I had started running back in June but then after a month i stopped because of X,Y and Z excuses. Now i've been starting up again and if i had NOT stopped for those two months, i would be able to run 5K straight now.

So stay dedicated and don't let others discourage you.

Do you have a smart phone (iPhone, android etc) ?
There are some REALLY good training apps you can get for your phones.

a lot of "couch to 5K" apps that I've personally found VERY helpful.

The one I use is called "5K Runner" and there's a free version (I love free stuff!) that I've been using.

you just put your music on and then start the app (with "5K Runner" the app has to be left open or the voice over doesn't work) then a voice will tell you when to run and when to walk. it starts off fairly simple with shorter running intervals, but it will increase so that after 8 weeks using the app, you're running 5K straight!

I'm fairly happy with it, and I also am using "iMapMyRun" app as well so the GPS will show exactly how far I've ran etc. (there's also a website called you can see on there how far your distance is, you can check if anyone in your area has a running route etc)

Get a good pair of shoes, have some comfortable cloths and ENJOY yourself! :)

SCTK519 Posts: 2,086
9/19/11 10:11 A

It's absolutely possible! I think it's great cause it gives you a goal to aim for and running is great cardio for losing weight.

CH0718 SparkPoints: (7,451)
Fitness Minutes: (15,978)
Posts: 177
9/19/11 9:30 A

Sounds like you are going about it fairly smart....following a training plan and giving yourself some time. I was ~196 when I started running. I followed the couch to 5k program & could do a 5k in 9 weeks. I didn't lose any weight during that time, but I wasn't trying to. I was still a nursing mom and making sure I ate enough calories to keep producing plenty of breastmilk was my top priority. So I was still the same weight when I ran my 5k. Heck, I didn't get serious about losing the weight until July and I'm 179 now....and I've run many 5ks, an 8 mile race, a half marathon and completed a sprint distance triathlon, many of which I did before starting to lose weight.. So yes, I say it is certainly possible. Just be smart about it and don't try to do too much too fast.

MOTHERBOARDER SparkPoints: (270,572)
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Posts: 13,214
9/19/11 9:19 A

it is possible for you to do anything you set your mind to ☺

ME_LESS_100 SparkPoints: (0)
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Posts: 11
9/19/11 1:42 A

Whoever started this question thank you so much it was the exact question i had in mind!

CRISPY20 Posts: 342
9/19/11 12:32 A

If you have a good walking base, go for it. I ran my first 5k at a little over 200 lbs, midway through a 100 pound weightloss. I was walking 30-45 minutes on a regular basis, then started couch to 5k and worked up slowly to jogging a 5k. That was over 8 years ago, and I'm working towards my second half marathon. You can do this if you give yourself enough time to train and keep plugging at it slowly but surely increasing your distance and improving your conditioning.

2CUTENOT2 Posts: 5
9/19/11 12:18 A

I do have a training plan and I gave myself over 2 months to train. Thanks for all of you who say this is possible because I was starting to think I had chosen to do the impossible.

9/18/11 11:56 P

Yes. I have seen it. It's a matter of completing the training, which you can do, even heavy with the right plan and precautions.

I've even seen an over 200 lb woman run marathons, though she was down quite a bit from her original weight.

I wouldn't judge what you can do by what others think. :) It's not an awesome accomplishment because it's easy!

HARDROCKER1 SparkPoints: (0)
Fitness Minutes: (1,140)
Posts: 351
9/18/11 11:17 P

I was about 185 when I did my first 5k at age 39...I jogged a bit, but mostly walked, I came in just under an hour. I was immensely proud of myself and now after a lot of exercising, I feel fairly certain I could jog most of the way. I quote the artist Eminem a lot: "You can do anything you set your mind to, man."

Blessings, Michelle

TRVLTA00 Posts: 1,012
9/18/11 11:14 P

YES! I think there would be some training required of course. I did my first 5K when I was 235lbs.... I didn't run the whole thing but I think I did pretty good for my first one... I also didn't train very much ahead of time as this was very early on in learning about fitness for me. If you want it then go for it!!!

I do agree that it's important to be safe when trying new things fitness wise... but I also think it's easy to use that as an excuse not to push yourself.... you can do more than you think you can!!! Trust me... I've surprised myself over and over with what I can accomplish. Good luck!!

SP_COACH_NANCY SparkPoints: (0)
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Posts: 46,222
9/18/11 11:03 P


I agree with Zorbs. If you are new to working out, I recommend my runner wannabes to develop a solid walking foundation before embarking on a running program. This will allow you to build a solid aerobic base before moving onto running. Once you have a solid walking base, than you can look into a good running program.


Coach Nancy

MAMA4FOUR SparkPoints: (0)
Fitness Minutes: (645)
Posts: 23
9/18/11 11:00 P

I disagree. I think that you can participate. A 5K is only 3 miles and some change. You might not be able to sprint, but you can trot. Some racers allow you to walk/run. Check with the race. Another thing to consider, a race really gets your adrenaline pumping and you do a lot better in your time than you might anticipate. I truly think it is about fitness, not fatness. Good luck to you.

ZORBS13 SparkPoints: (191,529)
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Posts: 15,770
9/18/11 10:59 P

depends on so many things, your current fitness level, how much time you've given yourself to train...but I wouldn't say flat out impossible.

2CUTENOT2 Posts: 5
9/18/11 10:53 P

Does any one know if its possible for a 200+ lb woman to run a 5k or longer? Everyone I seem to come in contact with thinks that this is impossible and to much to take on.

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