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Learning to run/jog while overweight?



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EMMANYC
Posts: 1,702
8/20/12 3:55 A

I don't think you need to wait until you are at goal weight, but it's important to build up your time and speed gradually, so that you build up muscle, ligament and bone strength. You'll likely find that your cardio-respiratory capacity will increase faster than your strength, and that creates a situation where you risk hurting yourself (because you'll want to, and your heart and lungs will let you, run longer and faster than your bones, ligaments and joints are ready for). So go for it, but stick the 10% rule (don't increase time, mileage or speed by more than 10% in total per week). If you have the energy and capacity to do more, choose a lower impact exercise (like biking, swimming or the elliptical). Have fun!



CYPHER7
SparkPoints: (30,752)
Fitness Minutes: (63,281)
Posts: 500
8/20/12 12:41 A

I wasn't overweight when I started running. However, my cardio was not there. I started with a run/walk approach, starting running 30 sec/walking 2 min for x number of reps the first week then running 45 sec/walking 2 min, then running 45 sec/walking 1.5 min -- I don't remember the exact times or how many repetitions, but slowly bumping up the running and lessening the walking. There are places that offer learn to run programs the follow this general pattern, or programs online that you can follow.

As long as you don't have any medical issues preventing it, just start slow and listen to your body. And get a good pair of running shoes, if you don't have them already.



CSROBERTSON621
SparkPoints: (76,134)
Fitness Minutes: (45,855)
Posts: 1,307
8/19/12 9:19 P

No reason to wait until you're at goal weight -- but you do need to build your fitness level up a bit. If you haven't yet, look up a good couch to 5K program on the internet -- if you're already able to jog about a minute at a time, you should be up to doing "Week 1" of one of those programs.

I was a bit heavier than you when I started, and had been walking pretty intensely for a while. I took my time with the couch to 5K program I did -- if I didn't feel comfortable moving on to the next week yet, I just repeated the week I had just done until I felt comfortable.

You can do it -- just don't push so hard that you wear yourself out, or injure yourself and have a setback. Be patient but persistant, and you'll be running before you know it. Good luck!



CANADA-DISCO19
Posts: 163
8/19/12 9:04 P

I Do walk moderately (3mph for 30 mins), I can jog for about a minute at a time, and I do swim and ride my bike, although I'm not in very good shape. As in I don't have good lung strength/ capacity.



DRAGONCHILDE
SparkPoints: (56,714)
Fitness Minutes: (14,252)
Posts: 9,619
8/19/12 8:58 P

Have you been walking? Before you start running, you really need to build a good walking base. Running is not a good beginner exercise, because it is very hard on your joints,regardless of your weight. You don't have to be slender to be a runner, but you do have to build your cardiovascular ans musculoskeletal systems first!



CANADA-DISCO19
Posts: 163
8/19/12 7:59 P

I've always said that I would run when I was at my goal weight. I always found it hard to run and I blamed it on the extra pounds I was carrying. Yes, I'm sure that makes it more difficult. But another thing is that I'm plain out of shape. So I signed up for a 5K and I'm starting training tomorrow. No excuses.
What have been your experiences running/jogging while overweight?
I''m 181 pounds btw, about 40 pounds overweight.



 
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