In which a fat guy takes up running

Miscellaneous and Personal Stuff I Must Share
1

I weigh 266 pounds, and I’m 39 years old. I was skinny as a teenager, started to put weight on in my 20s and have basically gained it ever since. There have been brief periods of dieting, but the trend has been upwards, culminating in me being the heaviest I’ve ever been.

Which sucks.

Anyway, over in this thread, people are talking about running. I tried running a few times, during my gym-going days. Someone mentioned C25K, which is a structured program to get people off the couch and start them off running, building to a 5K run over 30 minutes, and here’s the thing - I got quite inspired.

Inspired enough to actually download the app - which I think we can all agree is no trivial matter. And then I went the extra mile by rummaging through a drawer to find some halfway decent sportswear that more-or-less fit. And then I had an epiphany of sorts. What if, instead of just digging out the shorts and installing the app, I actually had a go at the running? Maybe that would help, too.

So before I had a chance to talk myself out of it, I got changed, fired up “day one” on the app and started the warm-up walk.

I actually quite enjoyed it. After the initial 5-minute warm-up (which was fine - I’m not THAT out of shape) I did the first 90-second-walk / 60-second-run cycle. When the first running section finished, I felt like the whole thing was going to be a breeze. By the time the second running section had finished, I was definitely revising that opinion. I found the first half of the run difficult, but then something clicked into place, and I settled into it - and enjoyed the second half a lot more. I wouldn’t exactly call my “running” fast - it was more of a jog than a run, but it was faster than the walking bits which I suppose is what matters. Afterwards, I definitely felt like I’d had a workout, but I wasn’t badly out of breath or anything.

So, one run down. Twenty-six to go. At the moment, the 5K end of the program seems like a distant dream, but I’d say I’m a hell of a lot closer than before I dragged my backside out the door. :slight_smile:

2

If it was easy, everyone would do it.

But it’s still a lot easier than most people think.

3

Wow! That’s a very awesome story! I’m so glad you’re up and moving! With every step you grow closer to a healthier you!

Now your motto needs to be, JUST DO IT ! (Don’t ponder, consider, make excuses, just do it, no thinking!)

I’m also really glad you’ve shared your story. You could inspire someone else!

Keep up the great work!

4

Thanks. :slight_smile:

I’ll update the thread as I do each run (which means that it should get to at least 27 posts: pretty good for one of my threads…)

I’m feeling pretty enthused about it at the moment. The trick will be to get out there when it is dark and raining.

5

Go you!

<two thumbs up!>

6

That’s awesome.

I’ve completed c25k twice (and need to do it again - I fall off the bandwagon). There will be plateaus - it will take dedication to get over them, but just keep moving forward. It will get easier (then harder again, but then easier). For me, there is a point about five weeks in where it starts to feel good - even at that point though, there is a five minute point every run where I say “why am I doing this” and then at seven minutes it feels good again.

7

Great job taking the first step! Make sure your shoes are in good shape and are appropriate for your running stride. A good store will evaluate your stride and help you determine how much support you need. It makes a big difference in avoiding injuries.

8

Thanks for all the good wishes. Early days (one run!) but I’m looking forward to it.

Regarding the shoes, a few years ago, I had a previous attempt to get fit, which involved buying some fairly expensive proper running shoes. I did the whole “running on a treadmill while someone evaluates my style” thing, and the shoes are cough still in excellent condition, so I’m happy wearing them.

9

Good job. Now even if you don’t ramp it up - keep with the level of exercise you’ve started. If the 5K is a good goal for you, fine. But if you can just walk briskly for 30 min most days, you’ll see amazing improvement. Maybe find a place where you can walk up/down a hill, or stairs.
As you get more used to moving, add in some stretches, and a few crunches/push-ups.

Be careful of your joints. Your weight will cause a load of stress on your knees.

Are you changing your eating habits at all?

Whatever you do re: activity/diet, I’m convinced you have to decide you are changing your lifestyle, rather than pursuing some temporary fix.

Congrats. Keep it up!

10

Allow me to piggyback on the ‘fat guy running’ topic with a question that may help the OP.

I’ve been away from running for a while now and I’d like to start. But I know that every time I start, early on I’ll get ankle pains that put me off the sideline for a month (details - pain inside my ankle joint when I put weight on it).

I have tried starting out slow, with short distances, but this thing strikes without warning. I’m a few years older now, and back up to 215 pounds, so I expect trouble, but how can I work into this?

11

AWESOME!!! Glad to hear your progress.

As you’re starting out, take things slowly. It’s going to take your body a bit to get used to the new movement and strengthen your muscles, tendons, ligaments, etc. It’s common to want to push hard right away, but you’re better off starting a little slower and then ramping it up later.

If you want some motivation, lookup if there are any 1/2 or full marathons in your area and go be a spectator. Of course the winners will all look like you imagine fast runners to look, but you will also see a huge range of bodies out there. You’ll see some very big people and some very old people that don’t look like runners, but they’re still completing the race.

Don’t let your size limit what you think you can do. As long as you keep at it, you’ll accomplish much more than you think you can.

I experience the same thing. It’s from a small lesion on my ankle bone cartilage. The pressure causes a bit of swelling and then pain. I’m not sure if it’s what you have. In my case, I was able to work around it by changing my running stride. Rather than landing hard on my heel with a straight leg, I land more on the front of my foot with my leg slightly bent. Go to a specialty running store in your area and they will be able to give you specific advice for your stride.

12

Good shoes, proper form, warming up, stretching. Go to a reputable running store and get a gait analysis and some proper shoes. Do a warm up before starting to run and a cool down/stretch after. Listen to your body and go slow.

You could also join a local running group and get some coaching. Proper form is very important.

13

Good for you! C25K changed my life, after 6 years I am still amazed that I can run 3+ miles on a regular basis. Do whatever you need to do to stick with it.

14

That might be the thing. I’m pretty sure my running form is like Richard Simmons on mushrooms.

15

Hey, that’s pretty awesome. Like others have said, I started running years ago by running until I was out of breath, then walking a bit, then running again when I could- until I could go a whole mile without stopping. Then two miles, then three…I’m not up to running marathons but I did run a half-marathon. I would never in a million years have thought I would ever be able to do that when I first started.

Sometimes when I run these days I pass a heavyset girl running the opposite direction. If it wouldn’t be massively condescending, I would say something like “Hey, you keep it up! I was heavyset once and now I’m not because I run all the time!” Instead I just think it in my head and hope I’m psychically encouraging her.

16

Good for you! You’ve taken some great steps, and a few more will have you feeling and looking great!

I started running on a similar plan, back in the 1970’s. It’s a *great *way to get into it.

My build is more of a weight-lifter’s than a runner’s, but the daily 5-6 mile slow runs kept me in great shape until injuries (not due to running) made me quit. A podiatrist told me I’ll never run or ski again, but looking at this plan, i am tempted to take it up again, once bicycling season ends.

Oh, once you get used to the running, bicycling and x-country skiing are great cross-training, and the latter will make you love winter with all your heart.

17

My favorite time to run! I have a high operating temperature, so I have to run in the morning most of the year - during the summer, before/at sunrise. When the sun is high and beating down on me, even if the air temp is somewhat cool, I start thinking too much about the sun and probably feel hotter than I actually am. Rain runs are actually preferred (altho we have this here drought going on in CA, so these are not too common any more). I get to stay cool, and feel much better thru-out.

Some advice for running in the rain - a good pair of running socks will help prevent blistering, and a good pair of shoes (sounds like you may have already) will prevent water from pooling. Additionally, wear a runner’s cap to keep the rain drops off your face, especially your eyes.

Also, good on you for doing this for yourself! I suggest trying to make this a morning thing. You will be able to get your workout done before work, family, and other obligations take hold. I made the mornings “my” time, and if I did not carve that time out for me, then I would not work out at all. It is much harder to try to go for a run after work (for me, heat not withstanding).

Keep going and keep us updated!

18

The hardest part of exercising is just carving out the time to do it. If you look at why people give up exercise, it’s because they just stop going. So what you need to do is create a hard and fixed schedule of when you’re going to run. Do not allow yourself to run “when you have time” or “when you feel like it”. Right now you are well motivated, but you need to ensure you work out even when your motivation isn’t as high.

Create your workout schedule right now when you’re motivated. Pick fixed times during the week when you will work out and do not skip out no matter what. After 4-6 weeks, it will be a habit and you can be more flexible if you need. But right now, commit to your workout schedule with no exceptions.

19

This is great advice. I had a training plan for one race that was 5 days/week. I wasn’t up for quite that much, so I let myself skip a few workouts. Soon I was running 4 days, then 3 days, and it was a struggle to motivate myself every time.

Next race, I picked a plan with 4 days/week, and didn’t let myself skip any. It used to be a decision every time I woke up, and I either didn’t make a good decision or I questioned my decision throughout the run. But with no decision to make, I just did it and was much happier.

20

I did C25K spring of last year. The worst were the 5 minute runs. After that it went up to 8, and those were fine. I finished the program in the allotted weeks.

I did 3 miles three days a week for about a year, and then realized that I still hate running. I’m down to about 1.5 miles a few days a week, and I find that much more tolerable.

You’ve gotten a lot of good advice. I’d like to add foam-rolling. I try to foam roll for 10-15 minutes after running, and I think it’s really helped to keep me injury and pain free. I also like to roll out the glutes with a medicine ball.