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SPORTYLAWGIRL SparkPoints: (11,853)
Fitness Minutes: (18,215)
Posts: 148
4/30/13 9:11 A

Running can be hard on your knees regardless of your weight. I am at a healthy weight and get occasional knee problems from running. That said, I know people who were 70-150 pounds overweight who credit their current weight loss success to running (one friend lost 70 pounds and has run a marathon).

Wear good shoes. Listen to your body. And don't be shy to see a doctor with any knee problems to get set up with the right run/rest/stretch/strengthening regime needed to stay healthy.

Good luck and have fun.

4/29/13 10:29 P

Having good running form (research forefoot running) helps reduce a lot of the strain on your knees - so make sure you have good technique.

Being heavier will be harder on your knees, but if your knees are generally ok, and you have good form it shouldn't cause problems. Listen to your body, if your knees hate running then stop.

I have super dodgey knees and am 120 pounds over weight and I still enjoy running.

TAFFEYKAT82 SparkPoints: (1,423)
Fitness Minutes: (509)
Posts: 2
4/29/13 3:22 P

I was 60 lbs overweight when I started running on a treadmill. When I experience any pain in my legs, either my knees or a strained muscle I just move on to the elliptical or bike for a week or so. The low impact machines allow me to keep working out but not strain my joints. My doctor told me swelling in the knees is common for heavy people not used to running. But if it happens I should rest until it goes away and I don't have any pain.
I think as long as you listen to your body and not try to go beyond your level you should be ok.

4/27/13 8:04 P

My first question is, are you planning to start running as a good way to lose fat? If so you are starting wrong in my opinion as a trainer. First your cardio vascular system will respond faster than your musculoskeletal system leading to a potential. The corrective action for that is to strength train before you attempt a running programme. Since the formula for fat loss in ranked order of the elements is nutrition (diet), strength training and then cardio, the strength training has the additional benefit of burning more fat and increasing your basal metabolic rate.

ARCHIMEDESII SparkPoints: (198,476)
Fitness Minutes: (296,538)
Posts: 27,192
4/27/13 3:53 P


It's true. The heavier a person is, the more stress they will place on their knees and joints. However, being overweight isn't a barrier to being a runner. Many of the 5K and 10K runs I've done have categories for runners called clydesdales. So, your weight is not a barrier to running.

But, you do need to be mindful of your knees and joints. If you've never run before I highly recommend starting with a couch to 5K program. This assumes no previous running experience and will literally take you from your couch to a 5K road race. You start with a series of walk/run combos as you build endurance.

Also, if you've never run, don't wear any old shoe. Go to a reputable running or sports store and get fitted for a proper pair of running shoes. Wearing the wrong shoes can cause even more problems with your knees and joints. Thus the need to wear good shoes. Try to avoid places like Walmart or Target. You really need to go to a running store if possible if not, a good sports store. The footwear stores that sell sports shoes like Air Jordan's aren't selling them for active people. Those are the shoes the kids wear for status. avoid those places too.

So, no you're not too big to run, but you will have to be mindful. check out a couch to 5K program. Spark People has one.

Edited by: ARCHIMEDESII at: 4/27/2013 (15:54)
BARBANNA SparkPoints: (108,384)
Fitness Minutes: (85,068)
Posts: 3,415
4/27/13 3:17 P

If you are not careful you can get stress fractures in your legs and this can be very painful. I would walk one lap and then run another until you are sure there is no pain. Your body will let you know if it's too much!

WILSONCIN SparkPoints: (5,770)
Fitness Minutes: (1,550)
Posts: 62
4/27/13 3:16 P

wear good shoes and do not over due your first week

ALORTA SparkPoints: (7,363)
Fitness Minutes: (3,449)
Posts: 310
4/27/13 3:11 P

you should be fine... just listen to your body, and don't get discouraged by a lack of stamina.

NANLEYKW SparkPoints: (76,244)
Fitness Minutes: (31,253)
Posts: 867
4/27/13 2:48 P

I started running last May, about 75 lbs overweight, so yes, go for it!

BOOKWORM87 SparkPoints: (0)
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Posts: 56
4/27/13 1:27 P

I'm talking 70-80 pounds. Would this be hard on the knees?

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