Total Running Newbie

OK, guys.  I know some of you are running animals, and this has probably been covered before. I've now gone from 442 to 297, and am well past the point where walking causes me to break a sweat.  I'd like to start running - a 5K, a 10 K... or dare I say... maybe someday a mini? But right now, I'm a running 'virgin'.  So, can some of you ironmen give me some key first things to know - a 'Running for Dummies' primer, sort of? TIA, Boxman 

Hey Boxman, I don't have any running advice for you.  But I had been wondering about you and it is good to see you post again.  I want to congratulate you on the 145 lb weight loss.  That is fantastic...........just simply awesome.  Keep up the great work and be sure to let us know how the running is going.    

Thanks Capt, and back atcha!  142 pounds!  Feels good, doesn't it? 

hey boxman,

shoes is the name of the game. you'll kill your legs and feet without the right ones. there's tons out there. go to a speciality store and get the A team to help fit you. next, just google a running site or get the dummies book you mentioned. it's not that hard really! don't move your head too much or your arms and keep your shoulders down. simple stuff.

one more huge thing. stretch. always before a run. can't stress that enough and for the obvious reasons. i'm no yoda on running but i run 2.5 miles daily and never miss it. i bought the right clothes and shoes. stay hydrated, stretch and that's about it. after a while your body will catch on and understand it's supposed to make more blood vessels and open them up more. great if you have heart problems. it clears the pipes out. after a while your heart may actually get bigger to help do the job. basically, it uses oxygen more efficiently and all this adds up to is you're able to run further with less gas in the tank. i don't even breath heavy anymore and i finish the run with a quarter mile uphill run straight up the canyon.

so your body will adapt and that's what you want if you run. if you start to get shin splits, see a doc. if you had diabetes before, watch out. you're already in trouble. so let your doc know what you're doing first. micro tears will take months to heal. any foot problems? spurs or anything? if you had past trouble i would see all my docs first before running. if you're in good shape then don't worry about it and just start running. remember, your body is actually taking a pounding so just start off running, walking etc. trust me, it'll come together. good luck......carbonblob

Great progress there sir Boxman.  I tried jogging at 294 (down from 408) and my shins weren't happy about it. After I got to 266, the jogging didn't bother my shins.  So I'd have to Agree with Fred, good shoes are esstential. Second, don't overdo; too much too soon and injure yourself.  I would walk to warm up then jog a slow pace you can maintain for a few minutes.  Work on controlling your breathing (I use a in through your mouth and out through your nose to develop a technique that is suppose to maximze your air intake for the oxygen to get to yuor blood.  If yuo inhale and exhale through you mouth, you blow out too much too fast and deplete your "new" oxygen supply and get out of breath faster).  Don't worry about speed in the beginning.  Work up to jogging a mile even if yuo start with 2 minutes jog/1 min walk alternating at first.  You will gain quickly and it will accelerate yuo weight loss until you get to where you are hardening your muscle mass and reatining some extra fluids for your body to repair/rebuild/condition your muscle fibers to accompodate the toning and fitness gains you will get from running.  Don't dwell on the barriers you will endure druing the run.  Focus on how good you will feel after you finish and the compliments of people telling you they saw you running and how great you look, etc., etc.   Hang in there, you are going down a rewarding path.

Do a search for Couch to 5K.  That will give you a good program to start with.  It will ease you into it with out killing you. I agree with the shoes.  A good store will make you run with them on before you buy them. Sign up for a local 5K in the fall (or sooner if you think you will be able too).  There is no rule that says you have to run the entire thing.  I take walk breaks in every race over 5K.  Signing up will encourage you to train. I'll think of some more later...

Thanks for the pointers, guys, especially about the shoes. I have a new pair, but they're inexpensive ones from Wally-World.  Now I'm thinking I went too generic. Maybe  next week a trip to a specialty store is in order.

I may not be popular for saying this, but be careful. I personally can't run anymore, I messed up my back, ended up with a bulged disk rubbing my sciatic nerve raw. I limped or 9 months, and my doc said I should never run again and would have to stick to the elliptical type machines.

This was 7 years ago, and to this day if I run across the parking lot I end up limping for a few days. My doc says it's because I was running when I was 230lbs. I know some here have done it successfully, but at least ask your doc. My knee surgeon (I've had two ACL reconstructions) tells me he advises any patients over 200lbs not to run, it's hell on the knees.

I can't argue with the fact that it's a GREAT workout, but if you can do an elliptical, or even a treadmill until you are lighter it wouldn't hurt. If you are set on running at least pay attention to your shoes, change them often (the cushion wears out, even when they still look pretty new) and if it hurts, stop, don't try to run through the pain.

Running isn't really a big guys sport, the forces transmitted through our joints is HUGE. Once you're smaller though, it's a wonderful way to stay thin.

Thanks for the word to the wise, Crashing.  And I'm sorry about your back problems.  Ain't no fun, I know.  My wife's has lived with chronic back pain for years, and I've lived with her. So maybe a doc's OK would be in order, as well as atrip to the running shoe store. In the mean time, I went out today to the high school track, with my Wally-World running shoes.  Walked 1 lap, the alternated running and walking for another 7 laps.  I don't even know how long it took, though.  I remember looking at my watch at around 20 minutes - then the next time it said 4 minutes.  Maybe I need a new WATCH, too!