I want to run but fear the start.....

I am at 206 lbs down from 270 since Dec 13th of last year and I want to start jogging / running. I did in high school, but even though I have lost 64 lbs since Dec 13th and 184 since my all time highest in May 2006 at RNY surgery, I have a lot of loose skin and material on sides of my rib cage and lower stomach that jiggles to the point of pain. I know why you women wear a sports bra now.

I have bought some compression shirts and underwear the help some but how do I slowly introduce jogging or running? I downloaded the Couch to 5K app and it seems to be a good app. I don't want to suffer an injury and I think that 206 is not unreasonable to jog...

Thoughts,

Jeff W Waldrop

I will me honest I know nothing about couch to 5K. When I started with my trainer she had me 2 minutes and 1 minute of walking for maybe 30 minutes and build from there. Once you become comfortable with that then try 3 minutes and 1 minute of walking. If you build slowly than you have less chance of hurting yourself. I would not do more than 2 twice a week to start out. Also take up strength training and remember to stretch after the run. So important. Good luck

Thanks, Will do

Jeff W Waldrop

My two cents...I started running at a MUCH higher weight about 230...in the beginning did Couch to 5k, ran my first 5K and I had the running bug...eventually ran a 10K, 1/2 marathon and finally a full marathon! I now run 2-3 times a week at 3-5 miles ...Good luck!

Thanks, Bill

Jeff W Waldrop

Couch to 5k is a fantastic program. Follow it and keep the pace slow and controlled. Even if your jogging speed is 14 minute miles, keep it controlled.

Thanks,

Jeff W Waldrop

Heya!

I started running at 260 and quickly realized that I needed a "floor to couch" program before I started a "couch to 5k" program. I've written up advice here in the past, so this is a copy/paste of how I recommend to start.

---

My #1 suggestion is "OMG DON'T DO C25K." Seriously, it's not the best program out there. I don't know why everyone swears by it! It's got this really stupid week, I forget which one, where you're like "WTF?! You want me to do WHAT?!"

Okay, sorry for all the caps :P

Are you running at all now? Or is running a new thing for you?

I think the "couch" in C25K is misleading. I know, for me, I had to claw my way up to the couch first and only then could I start a 5K program. I think that the initial intervals are too much for someone who is obese, and perhaps for any non-runner.

What's your fitness level at now? Are you able to briskly walk for 30-60 minutes without feeling out of breath or having any joint/leg issues? If you're not, work on that first :) If you are, yay! This would be the progression I'd suggest:

Week 1: walk 5-10 minutes to warm up, run 15 seconds out of every 5 minutes for a total of 30 minutes, walk 5-10 minutes to cool down. STRETCH. (If you don't stretch, you need to start. Seriously. I didn't stretch for forever and it was life changing when I started.) Do this 3x in the week.

Week 2: walk 5-10 minutes to warm up, run 30 seconds out of every 5 minutes for a total of 30 minutes, walk 5-10 minutes to cool down. STRETCH. Do this 3x in the week.

Week 3: walk 5-10 minutes to warm up, run 45 seconds out of every 5 minutes for a total of 30 minutes, walk 5-10 minutes to cool down. STRETCH. Do this 3x in the week.

Week 4: walk 5-10 minutes to warm up, run 60 seconds out of every 5 minutes for a total of 30 minutes, walk 5-10 minutes to cool down. STRETCH. Do this 3x in the week.

You can use most any running app (I like Runkeeper) to set up your intervals. Keep increasing in this manner, adding 15 seconds of running each week. Work up to running 4 minutes out of every 5. If you need to repeat a week, do it.

Once you're at the point where you're running 4 minutes and walking 1, and this feels survivable, consider an app like the Zombies Run 5k Training plan. It's much better than C25K in terms of development and progression. Plus it includes things like stretching and heel lifts and knee lifts that help keep things interesting.

This probably sounds like a insanely slow progression, but, believe me, it's worth it. The number 1 route too injury is trying to do too much too soon and that's even more so for people like us who have jacked up body mechanics due to our obesity. You'll also need to replace your shoes more often than a normal weighted person will - I have to change mine every 200 miles to stave off shin splits. My normal weighted friends can get away with closer to 400 miles between shoes.

If you haven't already done so, get yourself to a speciality running store to get properly fitted for running shoes. You might also consider seeing a podiatrist for custom orthotics, especially if you've had issues with plantar fasciitis in the past! They're a lifesaver for me.

I'm not trying to sound dire or like I'm warning you off running, since I'm not. Running is amazingly awesome and races are the best feeling and the running community is the best ever :) I think everyone should run :D But it's so easy to totally screw yourself up and then you're out of commission healing and no body wants that.

Gwen, No. I didn't take your advice negatively. I do want to start slow, to the tune of walking 2 mins then running for 1 until I can build up. I will definitely consider the other apps you mentioned.

Jeff W Waldrop

Good luck to you :D