I'm over 50 years old, so I stayed with low impact exercise (especially the elliptical) until I got my weight down to a normal BMI. I started running with a really gradual walk/run program -- even more gradual than I ones I found here on SparkPeople. I went from walking 4 minutes/jogging 1 minute until I could actually jog for 50 minutes straight! That was over 4 miles without stopping!
Right now I'm recovering from a minor injury and I'm back to low-impact exercise. When I'm healed, I'm going to resume the walk/run program at a level where I'm comfortable and build my strength and stamina up again.
Why run? Because I love it! I'm not competing with anyone. I just find it's a great way for me to stay fit.
You should see a sports-injury physical therapist for this type of advice - they can accurately diagnose the extent of your injury, give you remedies if they exist and suggest the type of exercises that would be safe for you. In the meantime, you might see if an elliptical helps you out - I have a friend who injured his knees and was unable to hike or run with his heavier body. He used the elliptical for an hour a day, broken into two 30-minute sessions each day, and did strength training - combined with a healthy diet, he lost 150 lbs in just under a year and is now able to resume his previous running and hiking activities. However, I think it's super-important to realize that every injury is different and requires an individual diagnosis and 'prescription' - my knee injury was helped by getting orthotics, for instance, and the only way you will REALLY know how to help yourself is with professional guidance. Good luck!
Lynda in Orange County, So Calif
God Grant me Serenity to Accept the things I cannot change, Courage to Change the things I can and Wisdom to Know the difference!
Things turn out best for the people who make the best of the way things turn out. -- John Wooden
"Winners are not those who never fail, but those who never quit."
Fitness Minutes: (14,844) Posts: 1,560 5/28/12 12:51 A
Hi. I'm not a runner so I cannot give you any advise regarding running. I'm wondering though, why run if there seems to be too much risk involved? Take it from me, running is not essential to losing weight. There are so many other things you could be doing instead: Walk, hike, ride a bike, zumba, kickboxing/taebo, and of course, don't forget to throw some strength training into the mix. The more fun it is the easier it is to stick with it. Check it out, try it out, experiment. Have fun! Wishing you much success on your journey.
When everything feels like an uphill struggle, just think of the view from the top.
When you see a person on a mountain top, just remember they did not fall there!
Fitness Minutes: (5,266) Posts: 221 5/28/12 12:16 A
I haven't run since my senior year of high school and I gained a lot of weight in the least few years so now even though I recently started walking 2 to 3 miles-- I am worried about if and when it will be safe for me to start running or jogging. I had an accident when I was 17 that totally tore my acl--- I can't really jump. My knee is so bad and if I land on my feet wrong I could pop it out of place (so painful). Are there any strength training exercises I could do to help me be able to run/jog in the near future or should I just wait until I lose more weight so it's easier on my knee?
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