Can this fat chic be a runner?

I weigh 200...ish...okay more...pounds.  One of my goals for this year is to be able to run a 5k at a 6mph pace.  This would be a massive accomplishment for me as I have never been able to run.  Ever.  I was that kid in elementary school that came in last every year when we had our P.E. physical 1 mile run.  I have always hated and feared running.

So I'm about to start week three of the Couch to 5k program.  I've been taking 2 weeks for each stage and my jogging pace is 5mph.  The problem is, my left knee is killing me.  Both of my parents have bad knees and arthritis runs in my family.  I don't want to do damage to my knee, but I definitely don't want to give up on this goal.

I'm wondering if there's anything I can do.  Should I lose some weight before I continue? 

Make sure you have a short stride with a high cadence. Heel striking is bad, for most anyway.

Hi there,

I've come from a 200lb++ couch potato to half marathon runner, and believe me if I can do it, anybody can!! And the Couch to 5K programme is a great way to start.  Arthritis runs in my family also, but so far I've been lucky enough and not had any problems

Just to ease strain on your joints, it would probably be advisable not to run very long distances (over 5 - 7k) until you get your BMI under 30.

About your knee - has it always hurt you, or is this pain brought on by running?  If this is a new pain brought on by running, I would pull back and see a doctor or physiotherapist.  If this pain is something pre-exsisting it depends on what the problem is - again, seek the advice of a doctor.

What kind of surface are you running on?  Running on concrete pavement puts a lot of strain on joints, and if you can, you should try seek out a running path in a park, on grass or trail. Tarmac is the next best surface to run on and it is worth while finding a route that has an optimim running surface.

I found that the knee and ankle pain I developed when I started running all but disappeared when I had my gait analysed and started wearing specialist running shoes. 

This is just my experience, and I would strongly urge you to seek the advice of your doctor before continuing.

Good luck

Ax

I'm running on a treadmill and the knee pain is new.  It's confined only to the knee (front and back) and I generally can't feel any discomfort the next day until I try jogging again.

I was wondering if bad posture/form could be causing it.  I notice when I start to get tired I get a little schlumped over and the pain seems to increase. 

Thanks for the encouragement demerara.  What kind of shoes did you get?  I'm considering getting the Vibrum Fivefinger - I hear those really help a person stay on the balls of their feet.

I just got out of high school and have been overweight/obese all throughout it.  In PE we were forced to run the mile once a week and a 1/2 mile every day, and the day we ran the mile my knees and feet hurt so bad I visibly limped for the next day and a half.  I think it is mostly caused by having too much weight on my joints, because I did briefly get down to a BMI of 24 and my knees hurt way less as did my feet.  Unfortunately I'm back at a BMI of 29.4 (but down from 33.7)  I got diagnosed with Osgoos Schlauter's Disease (prolly spelled that wrong) after a year of PE, basically it means I put too much strain on my knees and wore down the cartilige to the point it won't grow back fully.  My doctor said it was from overusing my knees, which must have come from PE cause I didn't run outside of that.  Now I'm stuck with a bad knee for the rest of my life, and I'm only 17.  I'll probably end up getting a knee replacement early in life as my knee gradually gets worse.  Moral of the story is if your body is telling you you're working too hard (joints hurting instead of just muscles) then figure out what's wrong before you permanently hurt yourself.

Hi Pavlovcat,

I wear Asics Gel Kayano, because they suit my gait and my running style.  Everybody is different, and only a specialist shop can analyse your running and advise you.  They will put you on a treadmill to record you running, slow that down and watch the way your feet fall when you run.  They will then be able to fit shoes to suit and correct your gait.  This made a huge difference to my knees and ankles.

If this pain is something that you can run through (more stiffness than sharp pain), I would drop back a week or so in the couch to 5k programme, and see if that helps. You may need to just ease back a bit. 

I would also still advise that you see your doctor and get a proper medical opinion to make sure that you aren't doing any permanent damage by running on it.

Happy running,

Ax

Oy.  The thought of anyone recording me while jogging and then making me watch it is enough to make me gag a little.

I will check with my doc, but I totally know what he's going to say: "I applaud your efforts to be physically fit but running is very hard on your joints.  I would recommend a brisk walk...blah, blah, blah."  We've had fitness talks before.  He's a very conservative doc. 

Maybe you could do some exercises to build up the muscles around your knee.  I'm not an expert but maybe body weight squats and lunges.  You don't need a lot at first (because you'll get really stiff) but if you work up to 10 three times a week and then see where you want to go from there. 

Edit:  Those vibram shoes have no support at all.  If that's what you want, great, but you might need to work up to running in them for half an hour.  BMX is the expert on barefoot running.

Don't worry about being recorded - they only record at your feet!  Besides, what would you prefer, to be a little embarrassed for a few minutes running or be in pain?  I seriously doubt you will be the heaviest person they have ever fitted for shoes....most of the sales people in specialist stores work on commission - it's in their interests to be nice, encouraging and polite to you.

When I first started running, I was so embarrassed to be seen in public I used to get up at 5 am!  But I overcame this, and gained a lot of confidence from running, no matter what my size.

Tell your doc you are determined to run, and show him your progress and your training plan.  I'm sure he will come round unless he feels that you are doing serious damage to yourself,

Ax

That's the crazy thing rosie - I have really strong legs.  I can (and do) do squats, lunges, lifts, etc.  I'm also very flexible.  Stupid knees.

Thanks for all the advice. 

Well, one more thing before I'll let you get away.  Whenever I started running after a layoff, my knees were always sore for a while, but you should probably still get it checked out.  It sucks to have wrecked knees.

Be very careful with the running.  A knee injury is unforgiving.  When I first started running I ignored the pain thinking that strength would carry the day.  I injured myself and was unable to walk without pain for nearly four months.  So a few thoughts for you:

First, build your base slowly. The ligaments, tendons, and cartlidge need time to build up and withstand the stress.  The couch to 5K program is a good one.  It will challenge you. 

Secondly, make sure you have good running shoes.  This is vital.  Go to the local running store and have them evaluate your gate and foot type.  The right shoe can go a long way to protecting your knees, hips, and your back.

Third, distance comes easier than speed.  Do not focus right now on the 10 min mile goal.  Focus more on going further with each outing.  The speed will come with conditioning.  If you try to do too much too soon you will get frustrated.

Fourth, find a goal.  Commit to a 5K run so that you will follow through with the training long term.  It will take a while to reach your fitness goals. 

I hope these thoughts help.  You can totally become a runner.  Take your time and train smart not just hard.

Generally, running while more than 50-70lbs overweight has a statistically unacceptably high injury rate and development of exercise-induced arthritis, bone spurs and the like.

 However, if you started from a much higher bodyweight and have gotten down to 50-70lbs overweight through exercise (walking+strength training) the picture changes. At that point your joints and tendons have a much higher probability of being able to handle the impact with no ill effect.

  So it totally depends on your starting point - with a decent base to work from following the Couch25K plan or Learn To Run will get you up to speed, but if you're just starting out I'd focus on building the base level of fitness with walking and strength training until you're down to where you aren't in the at-risk group.

Oh, Hammer of Thor melkor, I can always count on you.

I haven't lost jack crap through fitness however, I have consistently done a lot of exercising including brisk walking, Turbo Jam and some slow jogging (4ish miles an hour).  So fitness and strength-wise, I'm good.  It's just my dang joints.

I will try another week of the Couch to 5k and pay close attention to my form.  If my knee is still sore, I'll call my doc.

the right shoes make a world of difference.  seriously.  :D

I'd recommend seeing a doctor who specializes in sports medicine. Is your doctor saying that running is hard on YOUR (as in specifically you) joints, or does he mean just generally?

It may be that you're doing damage to your knees, in which case you'll have to stop, at least temporarily, but maybe you need the right shoes, or maybe there's something in your technique that could change. Someone who works with runners (and their knees) and will take the time to watch you run and evaluate *your* knees is better than someone who checks your pulse and gives you general advice. Maybe this is your current doc, maybe not - I'm just saying not to be satisfied with an advice without an exam :) I'd also recommend actually seeing a doctor for this, not just a shoe specialist, since you're experiencing pain. The running shoe people are pretty good, but they don't treat injuries.

And yes, you can be a runner. Maybe you won't be able to make your distance/speed goal just yet, but you'll get there - I have no doubt!

Here is my humble opinion, take it for what it is worth (2 cents?).  Some people just have bad knees or bad joints.  Nothing you can do.  A different type of shoe won't do anything except drain your bank accound.  I have a bad right ankle.  It has been swollen for close to 2 year (it is way fatter than my other ankle bone - I can't even sit indian style!), since before I gave birth to my daughter who will be 2 next month.  I think I twisted it and it never healed properly, and I continue to mess it up by running and wearing high heals plus at the ripe old age of 31 I already have some arthritis setting in according to my doctor, and there's nothing I can do about it.  Arthritis and osteoperosis also run in my family, so I have just given up and decided that I can only run about twice a week at most.  I hit the gym for an hour 5 days a week and run maybe 1-2 of those days.  The other days I try less stressful cardio like the elliptical, stairmaster or bike.  I love to run.  I have run a marathon, I can run 6 miles under 45 minutes on the treadmill easy without even breathing too hard.  But unfortunately, despite my love of running, I just can't afford the luxury of doing that to my joints so I exercise in other ways.  I would suggest you do the same.  Just find other ways to get your cardio in that are less stressful on your knee.  Even walking briskly might be too stressful for your knee.

Best of luck training and keep in mind - you can train for a 5K in other ways, not just through running.  My best 5K was just under 21 minutes and I got there by only running 1-2 days a week.  Good luck!!

Girl, you can do it!  I started it at 175, and wish I'd done so sooner.  It's not particularly demanding as exercise routines go, so honestly, if you don't have trouble walking down the street and jogging through the intersections, you'll probably be fine.  Make sure you've got good shoes.  Maybe talk to your doc to see if there's any idea what can be done about your knee.  Maybe a brace?  Maybe strengthening the area will help?  The doctor generally knows these things.  Or maybe, if there's a trainer available at your local gym, he or she can give you some insight. 

Both of my parents have really bad joints, and with the exception of my hip, I seem to have escaped that fate for now, but here's what I can tell you about that.  If you're going to have to get a knee replacement at 40, you're going to have to get a knee replacement at 40 (okay, my dad was 50 for his, but his youngest brother was 35, middle brother was 43, and they've all had both knees done).  If it's not disabling, might as well do whatever you want.  That's just my take on it, though.

You can do it!!!! Just start out slowly and be smart. If you hurt, stop running. Only increase your weekly mileage by 10% each week. Start out by walking first, then slowly add in running intervals. 

I'm not sure if it's dangerous to run if you're overweight, but I wouldn't think so as long as you take it slowly. Also, you're going to find that your weight will just shed off as soon as you start running. I didn't change anything in my diet (in fact, I ate more!), but once I started running I lost weight without even trying. It's amazing :) 

Anyway, good luck - you can do this!!!

One more thing: do not get discouraged in the beginning. For at least the first month, running will be absolutely miserable. You just have to force yourself to stick with it for a month, and then you should start feeling much faster and stronger. I only started running back in January, and at first I couldn't run for more than a minute or two (sad, i know!). Now I'm training for marathon, and I did a 20 mile run yesterday in 3 hours (that's an average 9 minute mile pace). I don't recommend doing a marathon that soon after starting haha (it was really dumb/stupid of me to sign up for a marathon so soon!), but my point is that you can do it. I promise you - just don't give up on your first month of running - and you'll be running 5ks soon!

Suggestion: sign up for your 5k now bc you'll be more likely to hold yourself accountable. I am one of those people who can't exercise unless I'm working towards a goal or competition. I signed up for a 5k in March, and so I was motivated to run bc I didn't want to look like a fool come the 5k. 

Ahh, this sounds most familiar! My recommendation is to extend the Couch to 5K program until you lose some more (know you're already doing it 2 weeks, but maybe do 3 weeks each level -- or at least do the later phases 3-4 weeks each)...it will be tough because your mind and body (at least the majority of your body minus the dang knees!) are able.

For background, I've been up and down and all over the place with my weight the last 10 years (I'm now 39). Prior to  the initial major weight gain at 29, I ran pretty regularly throughout my 20's. (was basically healthy weight throughout 20's, but 20-90 pounds overweight in 30's)  Then as I started the yo-yo phase of my 30's, I would have occasional bursts of running here and there at all sorts of weights. At 33, I was in a major car accident and my knees have never been the same. At the times I tried at around 40-55 pounds overweight, my knees were horrible and I was afraid that I was doing more damage than good. But I noticed a massive improved difference when around 30-40 pounds over - BIG difference.

So fast forward about 6 years when I reached the highest weight and zero running in that time. Well, I've been steadily doing well in the weight loss/ much increased fitness levels since Feb. As my fitness level increased/ some weight came off, I started getting REALLY itchy to start running again. I seriously starting feeling like a pony or something being held back before a race!  I knew cardio/strength wise it would not be a problem. But I'm really glad that I held back until I got down a little lower. Seriously, just 10-15 pounds lighter made a HUGE difference on the knees.

I really strettttttchhhhheddd out the Couch-5K program until I lost more weight - -this way I felt like I at least got to enjoy the feel of running again, but gave myself some more time to lose a bit more.  (I don't know if you're technically supposed to do this, but I would actually double up on the program so that I would still get a full hour work out, but still enabled me to keep the run part broken up by walking / never felt too straining on the knees.)  By the time I started full out running, I was about 40 pounds over goal at the mid BMI point, and it was a much less painful experience than when I used to try it around 50ish over.   I'm now training for a half marathon and the running is going great. I still get sore each time I increase my 'long' run, but I ice up and its fine. Now I can easily do about 7 miles with no issue.  As I lose more weight, it gets better and better.

There's no reason you should rush - trust your body. A little soreness is one thing, but pain despite slow and steady build up is another. If stretch out the C5K plan even longer, and still are in pain, then you will need to do whatever a specialist doc recommends. Good luck!!!!