jogging when overweight - is it safe?

hi,

is there a chance to know when is a good time to start running/jogging in terms on how overweight souhld (not) i be when i start? i do not want to ruin my joint

All high impact activities (including running) will take their toll on your joints regardless of weight.  Of course the heavier you are the greater the impact on those joints.

If you are really concerned about possible injury then I would suggest to limit your exercise to low/non imact activities.  Good options are swimming, cycling, and eliptical machines. 

If you feel you are ready to start with running then I would suggest a treadmill at first until you feel more confident about it.  Treadmills are built to flex and absorb some of the impact.

Good luck and don't let weight stop you from exercising.

What the runners around here will tell you in no uncertain terms is that getting shoes that are fitted to your gait and running style is pretty crucial for long term joint health. A good specialty running store will have staff that can advice you on that, combined with a gait analysis you should be mostly set as far as footwear goes.

Hi!  I did start running when I was still overweight (about 180 lbs, I'm 5'2), but I didn't run for more than maybe 15-20 minutes, around 5mph before I'd switch to a lower impact activity.  I did run into knee problems when I started running more, and my doctor told me to get custom orthotics, which I did, and it made a huge difference.

Now I am no longer overweight, and I put in about 8 miles every day but I keep that to a maximum of 5 miles on the treadmill, the rest goes on the elliptical or something else.  I occasionally run outside, but I tend to run into more joint problems when I do.  Treadmills are much easier on your joints than running on concrete or asphalt.  Indoor tracks are also not too bad. 

I guess my real advice is for you to build it up slowly, and figure out your own limits.  And if you are experiencing pain, don't ignore it!  See a doctor, etc. 

Other good running essentials: clothes made of synthetic wicking materials, and a very good sports bra (although I forgot to check if you are a woman or not, lol).

hi,

 

huge thanks. got my sports bra already:-)

i have recently discovered a park where tre roads are not concrete or asphalt - they are just (had to look into my dictionary) hard-packed roads, ie basically dirt. which is much softer and i love it. went there walking last sunday, plan to jog in there. i will be observant as to how my body reacts. many thanks everyone!

I'm definitely overweight, and run on trails. Shoes are key, as is proper support all around. Good sports bra, and also compressing bottoms (pants or tights) help me run efficiently without constantly being aware of things flopping up and down.

That park will become your best friend. Take it slowly, though. Try the Couch to 5K program to start out. You can always speed up the process, but not too much. Injury is a lot easier if you're overweight to begin with.

On the plus side, I've found that my muscles respond faster to running the heavier I am. You'll find that your legs harden up quickly.

If you own, or have access to, a treadmill, I would suggest you start there if you're not comfortable running or jogging in public (I wasn't). Treadmills also have a lot more 'give' to them making it easier on your joints.

 

As melkor said, the importance of good shoes cannot be overstated. You really can't pay too much for them if you're serious about running. If you can't afford really good shoes, then at the very least get running shoes--not walking shoes, or cross-trainers. The ones at Target for around 35 bucks are (barely) better than nothing.

 

Keep in mind that you are going to sweat-- a lot--so make sure you're well hydrated. My advice is to stay away from 'sports drinks' or 'rehydraters' as it were; they're mostly sugar anyway, and can have a crap-load of calories.

Drink plain old water, and lot's of it.

 

As for your gait, don't be a hero and try to run for as long as you can stand it. Jog for a minute or two and then walk for a minute or two. Get your body used to moving before you start really running. Take it slow, there's no need to go fast and hard at this point.

Concentrate on your breathing as you run or walk. Be mindful about rhythem and deep enough breaths. Just like needing lots of water, you're going to need lots of O2 as well.

To this day, I have to stay aware of my breathing because I am one of those people that tend to hold their breath during exercises. This can lead to dangerously high blood pressure, so it's one more thing to be aware of.

Listen to your body. You'll know when you've had enough. Until you get lighter and stronger (especially cardio-wise), don't push yourself too hard.

Hope some of this helps.

Certainly, you can begin runring while overweight.  I do.  You just have to be more careful and pay very close attention to your body.  And I totally agree with the others who said good shoes, the right ones for your foot shape, arches, and gait, are critically important. 

I began working out at 205 lbs (I'm 5'3") and I kept to walking and elliptical for about a year and a half.  After I'd gotten down to about 170, I started jogging a little--very little at first--on an indoor track, then on the treadmill (carefully increasing speed and distance in small, precisely measured increments) and now outside on packed dirt trails.  Just start out slowly and add running distances slowly.  The one minor injury I got (knee) was from increasing too quickly from 3/10 of a mile to 6/10.

And treadmill is DEFINATELY easier on you, that's for sure.  I'm going to continue using both treadmill and running outside.