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Are there any runners here? Need advice

A

Arkitech

Diamond Member
Starting this evening I'm going for a 4 mile walk/jog, I plan to try and keep this up for at least 5-7 times per week. I weigh around 270ish and I've heard the best/fastest way to lose weight is to run, will running about 20-25 miles per week help me to quickly burn off fat?

At my size will running everyday damage my knees? (even though I'm a big guy I'm fairly active, I just need to stay consistent)

How do I avoid shin splints? How long would it take for a non-runner to work up to running a mile or more without stopping?

thanks
 
How long would it take for a non-runner to work up to running a mile or more without stopping?
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Start running and soon enough you'll know. It's not like there's a formula or something. Make sure you have decent shoes, it can make a huge difference. I had stress fractures in my feet 3 times before I got a good pair of shoes and insoles to help correct arch problems. Since then I've had no problems.

Coming from someone that only starting running relatively recently (2 years ago), once you start running everyday, don't stop. A week break can turn into a month pretty quickly.


Edit: You didn't ask about this, but I found that listening to music while running is a great way to make it somewhat more enjoyable, especially if you're not used to running at all. It's not a big deal if you're only running a mile, but if you're out there for 45 minutes to an hour it can get old fast.
 
Seriously? At that weight I wouldn't run. I'd do more low impact stuff until I could shed of a good portion of that weight. I'd concentrate on just walking for an hour or hitting an exercise bike or preferabl and elliptical trainer.

That's just brutal on your joints. I'm about 30 pounds heavier now than when I used to run competitively and even at only being 185 my joints scream out a bit about the extra weight I'm carrying that they aren't used to.
 
Originally posted by: vi_edit
Seriously? At that weight I wouldn't run. I'd do more low impact stuff until I could shed of a good portion of that weight. I'd concentrate on just walking for an hour or hitting an exercise bike or preferabl and elliptical trainer.

That's just brutal on your joints. I'm about 30 pounds heavier now than when I used to run competitively and even at only being 185 my joints scream out a bit about the extra weight I'm carrying that they aren't used to.
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I kinda wondered if that might be a problem, but despite my size I'm very active. (wierd I know) I guess you're right though, an elliptical trainer is probably best. I just prefer running outside over doing cardio indoors.
 
Originally posted by: whattaguy
New Balance makes some good running shoes for "heavier" people. I like them.
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I think they make good running shoes in general. Two different foot doctors recommeneded them to me back when I was having problems with my feet and they've helped out a lot.

I just prefer running outside over doing cardio indoors.
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I can definitely understand that. I tried working out on a nordictrack ski machine, and I just couldn't stick with it. I've got to be going somewhere when working out.
 
Originally posted by: Arkitech
Starting this evening I'm going for a 4 mile walk/jog, I plan to try and keep this up for at least 5-7 times per week. I weigh around 270ish and I've heard the best/fastest way to lose weight is to run, will running about 20-25 miles per week help me to quickly burn off fat?

At my size will running everyday damage my knees? (even though I'm a big guy I'm fairly active, I just need to stay consistent)

How do I avoid shin splints? How long would it take for a non-runner to work up to running a mile or more without stopping?

thanks
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most people should be able to jog a mile or two without stopping but at your size it may be difficult
make sure you do not run on concrete because this is horrible on your joints

blacktop is not bad but a nice track is great IMO

4 miles your first time if you never ran i would say is a bit ambitious but i don't see why you couldnt do that after maybe a month

also you should make sure you do some lifting and get plenty of protein so you don't lose any muscle because if you lose muscle and fat than it really won't help you stay slim
 
http://www.coolrunning.com/engine/2/2_3/181.shtml

I would follow this plan. You could add a 4th day to each week on the plan, but I wouldn't do more than that.

This plan works if you stick to it. Don't get happy and skip ahead. Follow it exactly.

Overtraining is counter productive. Running everyday, especially if you're not used to running can spell NOTHING but trouble. At the VERY LEAST, you will get burnt out very quickly. But it's more likely you'll injure yourself.
 
I kinda wondered if that might be a problem, but despite my size I'm very active. (wierd I know) I guess you're right though, an elliptical trainer is probably best. I just prefer running outside over doing cardio indoors.
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Quite a few studies have shown that there's not all that much difference between different types of exercise. Time is really they key, not distance or intensity.

Meaning - you could walk 4 miles in an hour or you could run it in 30 minutes, you'll burn roughly the same amount of calories coving the miles either way.

It's just that with walking you aren't beating the crap out of your musles, bones, and connective tissue like you would be running.

The worse thing about it is that many recreational joggers...and I use that term on purpose, would actually be doing themselves more good if they walked instead. When you are doing 10 minute mile pace(or slower), you are flailing your body all over the place. It's a sloppy form. It's not good for you.

Yes, you don't magically just start running fast. I know understand that. But you are better off using lower impact workout methods to increase your indurance and burn fat to allow you to get to that point where you can run easier.
 
Whatever you do don't run downhill. Early last year I was running up and down this huge hill near my apartment. Uphill was a great great workout, downhill was so fast took me like 10 minutes versus the 40ish it took me to run up it. Very little exercise and killer on my knees. I totally had to stop all summer because of it.

I'm now running on a treadmill, if you can do that while watching tv (survivor makes the hour zoom by, I love running on thursdays) I find that the treadmill makes me keep going at a certain pace versus running outside where I would psychologically slow down even though it feels like I am running the same. The treadmill I have has adjustable surfaces and its on 4 (5 is softest) and have no problems with my knees either. (I'm about 190, used to be 165, before than 250)
 
agree with everything vi_edit has said.

running at 270 lbs is begging for trouble. Take up swimming or cycling or powerwalking if you don't like machine-based cardio.
 
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