Too overweight to run?

I seem to be finding contradicting information on running when overweight.

Last year, I was running a 5k at (my thinnest of) 160lbs. (I'm 5'7'', female, 25yrs old). When I started the running program I was 175.

Now, I find myself at 185lbs. I am wondering if its okay for me to begin my running again, or if I will injure my knees.

Any advice?

Thanks!

Yes, no, maybe. Obviously, running imposes extra stress on the joints, extra weight enhances that effect. Is it too much for you? Hard to say. Given that you previously ran at 175lb, 185 might not make that much difference.

You can mitigate the risk by doing the following:

1. Wear appropriate (and new) shoes.

2. Start with a walk/jog program that keeps the actual running to a minimum at first (maximum 30-60 sec running intervals, repeated 5-10 times at first, with minimum 1 min walking intervals).

3. Avoid concrete--ideally, it would be best to start on a treadmill with a cushioned deck.

4. Include some exercises like squats and lunges in your routine--no weight needed at first.

Pay attention to any signs of overuse. Good luck.

Yes, that's what I'm thinking. Since it is only a 10lb difference I might be okay. The only problem is that I will be running outside on concrete. I tend to have better luck starting outside and then coming in only when I HAVE to (as in below 0, pouring down rain, or still dark outside).

Okay, thanks for the help!

Since you're running outside, can you run on the side of the road - on the dirt or grass? 

azdak mentioned a walk/jog program. Have you heard of the Couch to 5K program? I did it last year and it was very helpful.

What is the Couch to 5K program?  I would love to train myself to run, but have had a hard time getting started.

What is the Couch to 5K program?  I would love to train myself to run, but have had a hard time getting started.

+1 to azdak. That and make sure you have good form. Good form will really save your knees.

The thing about avoiding concrete is debatable. There are studies that show runners, and even gymnasts, actually land harder on soft surfaces. Their foot is trying to find the ground and therefore lands harder to find a stable surface. Same thing with overly cushioned shoes.

Sorry that I posted twice earlier! Oops!

Running while more than 50-75lbs overweight has a statistically unacceptable injury rate and a high risk for developing bone spurs, exercise-induced arthritis and other joint injuries. This is particularly true in trainees who don't follow a sane training plan but it's also generally true even for trainees who follow something like couch25K or our very own Learn2Run program which are both sane trainng plans.

 Personally I'd plan on dropping about 10lbs or so while doing an appropriate running-specific strength training program like the Army's Fit To Run program to get road-ready and have an injury-free running season.

Original Post by bmx419:

+1 to azdak. That and make sure you have good form. Good form will really save your knees.

The thing about avoiding concrete is debatable. There are studies that show runners, and even gymnasts, actually land harder on soft surfaces. Their foot is trying to find the ground and therefore lands harder to find a stable surface. Same thing with overly cushioned shoes.

That's a good elaboration on my statement. I am still in the "concrete is probably not the best place for an overweight runner" camp, but agree with you for the most part. Knowing my own personal biomechanics, I have never subscribed to the "running on grass" accepted dogma. Don't know your age, but when I started running in the early 1970s, the idyllic running fantasy was sneaking into a golf course at dawn and blissfully running the fairways. As a midfoot striker with a slightly higher than average arch, I always found running on an inconsistent surface like grass or wood chips to be very uncomfortable and made me more prone to injuries.

Original Post by azdak:

4. Include some exercises like squats and lunges in your routine--no weight needed at first.

Pay attention to any signs of overuse. Good luck.

Double emphasize this. I have similar stats to you at the moment, and a history of troublesome knees and ankles with regard to running. Nevertheless, I am successfully walk/jogging 30 minutes with no pain at all. The one thing I've done that really helped was to strengthen the muscles surrounding the knee. Squats were excellent. Hamstring curls to balance them out. One thing to be wary of is lunges. Unless you can guarantee good form while doing them, they can hurt your knees.

Original Post by pinzywinzy:

Unless you can guarantee good form while doing them, they can hurt your knees.

 Very true.

I started running just above 200 pounds.  The biggest losers are running right from the starting gate.  There's nothing to exclude you from it as long as you run within your capacity (don't over do it).  The knee issues really only arise when you have been running way above a healthy weight for a long period of time on a regular basis, or if you run too long distances at a certain BMI range. There's actually a condition especially prevalent in women who run more than 8 miles and are BMI of 21 - egads, 21!  But other than that there's no reason why not. Unless you already have knee problems.

http://getalegupforlife.blogspot.com/

try using a elliptical at a local gym, they are much much easier on you knees and it is really almost the same as running your just not pounding up and down, you kind of glide

I've got bad knees and I find that I can run if I use good alignment and am careful to land softly.  I do more of a jog than a run and it's not bouncy but it is movement and it doesn't further aggravate my knees.

Last year, after I turned 30, I trained for and ran two half marathons while I was around 180lbs, and I'm about 5'7" as well.  So it's definitely doable. My suggestion would be to get good socks and great running shoes and start back slowly on a treadmill or on trails, which are easier on the knees than on asphalt or concrete. Hope that helps!

I had a sports doctor tell me that if you run for fitness, the question isn't IF you will injure yourself, but WHEN.

Little know fact of the day: race walking burns MORE calories than running.

If you've every tried walking as fast as you can, you'll notice a strong urge to break out into a run. That isn't because your body is trying to go faster. It's because running is a more efficient motion than speed walking, so your body is trying to get you to conserver energy by using the more efficent (and fewer calorie burning) running motion.

If you think running is the exercise for you, but you are overwieght, have joint problems, or just not in good enough shape to run you should look hard at speed/race walking. You burn more caloires than running, and reduce the chance of short and long term injuries.

Also, because it's a walking motion you can start out slow  and over time increase your speed as your stamina/physical shape improves.

Original Post by zebraarbez:

I had a sports doctor tell me that if you run for fitness, the question isn't IF you will injure yourself, but WHEN.

Little know fact of the day: race walking burns MORE calories than running.

If you've every tried walking as fast as you can, you'll notice a strong urge to break out into a run. That isn't because your body is trying to go faster. It's because running is a more efficient motion than speed walking, so your body is trying to get you to conserver energy by using the more efficent (and fewer calorie burning) running motion.

If you think running is the exercise for you, but you are overwieght, have joint problems, or just not in good enough shape to run you should look hard at speed/race walking. You burn more caloires than running, and reduce the chance of short and long term injuries.

Also, because it's a walking motion you can start out slow  and over time increase your speed as your stamina/physical shape improves.

 

 Interesting. I would think speed walking, which to me means taking fast long strides, would pound your heels into the ground, sending all that force up into your knees, hips and back. Heck, even with my bouts of shin splints, if I was walking fast for whatever reason they hurt worse than running.

Original Post by bmx419:

Original Post by zebraarbez:

I had a sports doctor tell me that if you run for fitness, the question isn't IF you will injure yourself, but WHEN.

Little know fact of the day: race walking burns MORE calories than running.

If you've every tried walking as fast as you can, you'll notice a strong urge to break out into a run. That isn't because your body is trying to go faster. It's because running is a more efficient motion than speed walking, so your body is trying to get you to conserver energy by using the more efficent (and fewer calorie burning) running motion.

If you think running is the exercise for you, but you are overwieght, have joint problems, or just not in good enough shape to run you should look hard at speed/race walking. You burn more caloires than running, and reduce the chance of short and long term injuries.

Also, because it's a walking motion you can start out slow  and over time increase your speed as your stamina/physical shape improves.

 

 Interesting. I would think speed walking, which to me means taking fast long strides, would pound your heels into the ground, sending all that force up into your knees, hips and back. Heck, even with my bouts of shin splints, if I was walking fast for whatever reason they hurt worse than running.

bmx419-just sorta skimmed through the posts here, but I recently started running or rather jogging (Couch to 5k).  So far so good on the shin splints.  BUT last year I took a semester of PE out at the college.  It was kickboxing with step aerobics mixed in.  We had to run one day about half way through the semester and the teacher said to walk when we needed.  I finally had to stop due to breathing (was a smoker then, quit this past 9/24/09), rather than bodily (muscle) tired.  That's when about 15 seconds later the amazing pain started in my shins!!  Just like you the pain was waayyy worse than when I ran.  What's up with that???  It was awful.  I had to run otherwise I found that my lower legs did not want to move or support me.  But after a minute of running I was out of breath~vicious cycle that was!!  I still don't know how I made it back to the gym that day.

Original Post by summer_lover:

bmx419-just sorta skimmed through the posts here, but I recently started running or rather jogging (Couch to 5k).  So far so good on the shin splints.  BUT last year I took a semester of PE out at the college.  It was kickboxing with step aerobics mixed in.  We had to run one day about half way through the semester and the teacher said to walk when we needed.  I finally had to stop due to breathing (was a smoker then, quit this past 9/24/09), rather than bodily (muscle) tired.  That's when about 15 seconds later the amazing pain started in my shins!!  Just like you the pain was waayyy worse than when I ran.  What's up with that???  It was awful.  I had to run otherwise I found that my lower legs did not want to move or support me.  But after a minute of running I was out of breath~vicious cycle that was!!  I still don't know how I made it back to the gym that day.

Yea, I don't know the real or actual reason the pain is delayed. Personally, I think it's the adrenaline wearing off. Someone else on here probably knows though.

Anyway, congrats on quitting smoking and keep up the good work with C25K.

Oh, yes, I actually did the Couch 2 5k to get myself to the 5k point! I'm a huge fan!

I started running again this week, and felt awesome... unfortunately, I'm a bit clumsy and yesterday managed to land on my ankle, causing a sprain!

blah. No fun. Crutches and an aircast for 10 days to 2 weeks!