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PARKSCANADA Posts: 3,031
8/6/13 6:56 P

Walking really is a great way to start. There are lots of ways to increase the intensity of a walking work-out. Add hills, add speed, add intervals, add walking poles and trek, hike. Just keep moving and you'll find as your fitness levels increase you will naturally add more challenge and eventually you'll be walking a minute and running a minute as you start training for your first 5K! emoticon emoticon

RENATARUNS SparkPoints: (3,932)
Fitness Minutes: (2,155)
Posts: 1,234
8/6/13 3:30 P

Walking is AMAZING as a first exercise. It's all I did for the first two months. Let me tell you, it makes such a difference to fitness, especially once you are able to do it for an hour or more at a time, and quickly, too. You'll be surprised.

If your goal is to run, then I highly recommend trying to get in some of your walking (as much as possible really) on rough or uneven surfaces, like grassy fields, unpaved park trails, and so on. It helps a lot in strengthening muscles and tendons and so on like the ones in your ankles that are currently giving you pain. There's a certain basic level of leg strength that you need for running anything more than a few steps, and it takes time and work to build it up.

Take your time, be patient, do what you can, and you will get there.

MOMMYRE Posts: 260
8/5/13 10:47 P

Michelle is right, I didn't think about it, but water aerobics is also a GREAT no impact activity. I didn't know you could sweat in a pool, but you certainly can!


MICHELLE8Q SparkPoints: (33,136)
Fitness Minutes: (34,080)
Posts: 285
8/5/13 10:37 P

In addition to walking, you can do other cardio that will burn more calories, such as stairclimbing and elliptical. They will get you ready for running while you are taking off some weight so that you won't have as much impact on your joints. While I didn't start running from the same standpoint as you, I worked out heavily with walking, elliptical, and stairmaster for about 6 months before I started running. Then I ran on the treadmill for about 6 more months before running outside on a regular basis. And then I ran a 10K.
You can do it!

SP_COACH_DENISE Posts: 31,349
8/5/13 10:00 P

I agree -- walking will certainly help you with weight loss! There are many people who have walked and lost weight, so I think that is a good starting point for you. Your body needs time to adapt to the impact of running, but starting with a walking program would be a good idea and that will help build up the strength in your ankles and joints to help you run later.

I would recommend checking out our Walking Guide for some walking programs and other info to help you add variety to your walks: www.sparkpeople.com/resource/sparkwalking.
asp
.

We also have 5K training plans for walking, walk/jog and running: www.sparkpeople.com/myspark/training-plans
.asp
.

Coach Denise

MOMMYRE Posts: 260
8/5/13 9:57 P

I applaud you. I never wanted to before, but I want to run now. I am walking on a daily basis. I have seen a few "couch to 5K" sites, links, or tips. Maybe try a google search for ideas. I did see somewhere that the first few weeks just walk fast 5 minutes and cool off walking slower for one. Then increase, but I don't remember the increments. I am working with my cardiologist to be able to do more, so mine may be extremely slow. Have you consulted with a doctor? I am sure like me, they tell you all the time that you'd feel better if you lost weight. But if you go in with a plan and ask for help, most doctors will help you figure out the best route to health. I wish I had done that at 24 instead of 35. emoticon

NANLEYKW SparkPoints: (59,181)
Fitness Minutes: (29,299)
Posts: 847
8/5/13 9:27 P

Walking will absolutely help you lose weight! Any activity will. (Note, though, that 80% of weight loss comes from nutrition, rather than exercise.) And building a solid base of walking is an important first step before you start to run. Build up the amount of walking you do at a time until you can pretty easily walk 3 miles. When you can do that, you can work on starting a Couch to 5k or similar program. You'll get there, don't worry!

JIMTEA342 SparkPoints: (61)
Fitness Minutes: (0)
Posts: 2
8/5/13 8:58 P

Hi all,

I am 24 and 403Lbs. I desperately want to run. I know it sounds kind of silly but I've always been an athletic person at heart. I want to get out there and run. But where do I even begin? I jog for 30 seconds and my ankles are horribly sore for 2 or 3 days afterwards. I can walk just fine but I don't feel as if that will help me lose much weight at all. Has anybody gone through this themselves? Any tips would be very grateful!

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