Is it true that if you are overweight you shouldn’t run?

[michal89]

@newcityn8 What you are saying is true in the long term! But there are ways to mitigate it so that you can start running.

If you want to get your cardio up and shed a few pounds, long walks are good, but eventually, you'll need to up the rate at which you're going. Might I recommend an exercise bike or swimming as a low joint impact workout to bridge the gap? Also, if you do feel the need to run right out of the gate, running on grass (not turf) vuce a harder surface is much much better for your joints.

 

[donaldcoomer28]

@newcityn8 Start by walking. Then advance to short running. When you feel comfortable with that, advance slowly

 

[fallonthisstone]

@newcityn8 I 29f was at 260 5'3 I'm now at 130 lost it by using an elliptical 30 min of movement low resistance and I kept trying untill I could do 30 min with out stopping then I slowing started to speed up how fast I was walking and I slowly upped the resistance once a week and now I run 2 miles 5 times a week on the elliptical
I enjoy it because it's low impact on the joints and you can do more then just walk/run you can also do squats while walking and pull with ur arms to get an arm work out

 

[sarahrose22]

@newcityn8 Not true at all. I lost almost 90 pounds by doing cardio. What I do is mostly jog in place at home, so I can build my endurance. You can gradually increase how long you do it for, and if you feel any pain, you can stop immediately.

 

[sarahrose22]

When I started, I was 315 pounds, 5'11, extremely overweight.

 

[pryme90]

@newcityn8 Everyone is different but I would be willing to bet a lot of money that as long as you don't rush into it, you'll be fine.

 

[pookatini]

@newcityn8 Humans are made for long distance endurance jogging, but not carrying a lot of weight. Walk and swim until you drop the extra weight before going back to running.

Take care of those knees, you want them to last.

 

[avgjoe2]

@newcityn8 Swimming is probably the best exercise for those who are overweight or older. There is free resistance with little impact pressure

 

[crissy2blessed]

@newcityn8 I'm 5'9" as well and have weighing 220 myself. My starting weight was 268. Start with walking and do small spurts of running. Yes, you will find a spot where your knees hurt. That's your current limit.

6 months later, at 220, I am running 10-20 minutes straight at 4-6 mph pain-free.

When exercising, you have to find your limits, and then you build your ability to surpass your limits. Walking backward on a treadmill helps with knee pain if it starts hurting on the treadmill.

 

[leenie03]

@newcityn8 Use a stationary bike or an elliptical if you are worried about your joints.

 

[susand55]

@newcityn8 Swim might be a better option

 

[landofstars]

@newcityn8 It'll definitely have an impact on your knees. Increased load going through any joint will cause premature wear. Walking is a very underrated fitness tool, so keep doing that. Maybe consider using a rowing machine or going swimming instead?

 

[ericm]

@newcityn8 Get good trainers. People can be fit and healthy whatever their weight. I would encourage you spend on the trainers and go to a specialist shop to get a pair according to your running style and foot shape.

 

[walkaway]

@newcityn8 Personally, I find running to be pretty high impact, even at a healthy weight...I also don't particularly enjoy it. I tried really hard to get into it once upon a time because that's mostly what I saw healthy and fit people doing, including my wife who was a marathon runner at the time.

All it did was make me hurt most of the time. I eventually discovered cycling...I was actually nursing a bit of a running injury at the time but still wanted to get some exercise and I had this big heavy ass bike in my garage and decided to take it out for the first time in forever and I haven't looked back. I eventually upgraded to a carbon road bike and was really into road racing for awhile...now I'm more recreational...I'll take the roadie out once in awhile, but I'm more often on my hard tail riding some trails.

I ended up losing about 40 Lbs eating better, lifting weights a few days per week, riding my bike 3-4 days per week, and walking a bit most days.

 

[faithhope119]

@newcityn8 When I was 200 at 5’7” I started running and was fine. However, I also already had a very long established habit of walking a LOT. Like 18000+ steps a day most days. And I also did tons of lunges, squats, etc. Definitely start with walking if you don’t already walk much. Also when I started walking I took it really really slow. Like adding one minute a week and going at a very slow jog pace. Ask your doctor if you’re worried and it doesn’t hurt to start by doing body weight exercises first.

 

[trueservant]

@newcityn8 It depends, run on grass not concrete or a treadmill, start with just short sprints and then walk in between. The grass is better for shock absorption concrete is the worst thing you can run on

 

[stephenbooth]

@newcityn8 I have no idea. But simple question in response do you like running?

A stationary bike is a lower impact way to get cardio in. If you are worried about joint damage from an exercise and there is an alternative do that.

 

[neghvar]

@newcityn8 Here are some factors to consider:

Gradual Progression:

If you're new to running or haven't run in a while, it's important to start gradually. Begin with a mix of walking and jogging, allowing your body to adapt to the impact.

Proper Form:

Pay attention to your running form. Proper technique can reduce the stress on your joints. Consider getting advice from a fitness professional or coach.

Appropriate Footwear:

Invest in good-quality running shoes that provide proper support and cushioning. The right shoes can make a significant difference in preventing injuries.

Cross-Training:

Include low-impact exercises in your routine to give your joints a break. Swimming, cycling, or elliptical training can be excellent alternatives.

there are some low impact workout for you: https://trainnox.com/blogs/all/move-smart-not-hard-the-ultimate-guide-to-low-impact-workouts

Pay attention to any discomfort or pain. If you experience persistent pain, it's crucial to address it rather than pushing through.

Remember, everyone's body is different, and what works for one person may not work for another. If you enjoy running and it doesn't cause pain or discomfort, there's no reason you can't incorporate it into your fitness routine. However, if you have concerns or existing joint issues, it's wise to seek guidance from a healthcare professional or fitness expert to tailor your exercise program to your individual needs and goals.

 

[viv26]

@newcityn8 It certainly won't be easy on your knees. Biking is a great alternative to mix in with your walks.

 

[jsanford108]

@newcityn8 Long walks is good. Do the long walks. Also do body weight squats. Do them until you can push and press from all directions with complete full ROM.