How do you RUN? (overweight, patient, pounds, workout)

[bombay637]

Ok, the title sounds silly, but for someone who has NEVER been an avid runner, this is serious!
Currently I am about 50 pounds over my ideal weight. Let's just say I am a female and around 5'5 and in the range of 180. Pretty chubby!
Well, I reallllly want to start running but where do I start? I know I cannot realistically go out there and just jog 30 minutes straight, or heck even 5 at that, right off the bat. So how do you build up to it??? I'm also a little worried because I am heavier and I'm wondering how much this will annoy my joints and knees. Do any of you have success stories? I see those avid runners every morning, sweating away and running like it's second nature..how can I ever be like that? Each time I start to run, or workout, I get lightheaded. It usually subsides after about a week of working out..but whereas I used to use gym machines before, I am now wanting to run because it is the most affordable:FREE.
Any suggestions? Do any of you wear a certain brand of shoes? I have what they call flat feet (just barely a slight arch) so I'm wondering if I should look at different shoes? New Balance seems to be the most cushiony.

[pitt_transplant]

You shouldnt start running when you are really heavy like that because of the possibilty of joint damage. Look for low impact cardio instead. Other people say "ive done it" and yeh thats great...But even normal weighted people get joint issues from it.

Not to mention what running can do to "the girls"

Walking is more effective at fat percentage reduction anyway.

[bombay637]

You have a point there..and my girls are big so.. eh
Walking is time consuming though, isn't it? How long would you suggest?
I saw that you only burn about 190 calories per hour with walking. I know that you can burn almost three times that if you run.

[TrishP7]

The great thing about running..you are working your muscles slowly therefore you experience less joint pains etc. its more productive that running especially if you are heavy.

My suggestion is purchase a dvd called "walk away the pounds". You do it in the comfort of your own home and they have the 1-4mile walk. When I had my daughter..i used this dvd and it worked wonders. Do it every day..naturally start with the 1 mile until you feel that you are ready to move on the 2nd etc. By time you reach your 4 mile stretch..you'll feel more confidant to walk or possibly run outside.

Your body will do the talking! Good luck!

[bluedevilz]

Originally Posted by pitt_transplant

You shouldnt start running when you are really heavy like that because of the possibilty of joint damage. Look for low impact cardio instead. Other people say "ive done it" and yeh thats great...But even normal weighted people get joint issues from it.

Not to mention what running can do to "the girls"

Walking is more effective at fat percentage reduction anyway.

Running does not cause joint damage to "normal people" numerous studies have demonstrated that fact....

Running also is more effective at burning calories than walking...

[pitt_transplant]

More calories doesnt always mean more fat burned. Look it up.

You want to retain muscle and lose fat. Walking instead of running does that for you.
And running does cause joint damage. Numerous studies have demonstrated that fact.

[Huckleberry3911948]

problem with running is its weight critical. overweight means you are going to be beating up your ligaments and tendons. damage is bad.

[LaoTzuMindFu]

If you are that overweight and new to running I would suggest that you first ONLY do the elliptical which will not put any strains on your joints. Once you get the hang of it (maybe a month or two of daily workouts) then you should try running/walking.

Just be sure to start slowly and set easily attainable goals for yourself. Start with maybe 2-3 miles. You dont have to run the full distance, you can run then walk for a while, then run again. Even if you only run for 20 seconds and walk for 3 minutes, then run again for 30 seconds and walk again, just be sure to keep the distance. Before you know it, you'll be running the entire way.

[jordonwon]

start on jogging at least 2 laps every day with out stopping. You need to built you stemming up.

Acid Reflux

[bluedevilz]

Originally Posted by pitt_transplant

More calories doesnt always mean more fat burned. Look it up.

You want to retain muscle and lose fat. Walking instead of running does that for you.
And running does cause joint damage. Numerous studies have demonstrated that fact.

I'll show you some studies that show running does NOT injure cartilage...

Long distance running and osteoarthrosis -- Konradsen et al. 18 (4): 379 -- American Journal of Sports Medicine

MR Imaging of the Hip and Knee Before and After Marathon Running -- Hohmann et al. 32 (1): 55 -- American Journal of Sports Medicine

Does Running Cause Arthritis?

Does Running Cause Arthritis?

Does Long-Distance Running Cause Osteoarthritis? -- Cymet and Sinkov 106 (6): 342 -- Journal of the American Osteopathic Association

Pri-Med Patient Education Center - Osteoarthritis: Causes and diagnosis
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Now, please feel free to "educate me" on this supposed FACT that running causes arthritis and joint damage because the FACT is that has been long proven to be untrue...

Shouldn't be hard, after all I'm only an Orthopaedic Sports Medicine provider who has been running for over 25 years with a dozen marathons behind me

The idea that running causes joint damage is a myth...

The idea that walking is more effective at "fat burning" than running is also a myth

Fitness - The Walking Myth