Beginners Guide to Running for the Obese

[Commander 12]

I have tried c25k a few times and never made it past the 20min run... Once I'm cleared for exercise I plan to try again, and take much of your advice.... Shoes being #1. I also always have trouble with my knees... Thanks for this information!!

[JamieLogical 8,708]

@@JamieLogical how long did it take for you to overcome the runner's knee? Did you wear any kind of sleeve or strap to help?

It looks like from my old blog posts that I was first diagnosed on February 19, 2010. Started physical therapy on February 23, 2010. I "graduated" from physical therapy on May 12, 2010. I ran a full mile straight exactly one month later on June 12, 2010. So judging by that, it seems like it must have been about 3 months total of physical therapy. Not exactly sure at what point in there I started running short intervals again. But I was up to a full mile straight 4 months after my runner's knee was diagnosed.

[mngreeneyes 674]

@@Commander

I had never made it past the 20 minute run either until Monday night. I will admit that last night's run sucked. I dont' think I did enough to aid my recovery in between. I usually take a bath in epsom salts after my longer workouts, especially if they are back to back. I try not to go back to back, but sometimes its the only way to get it into my schedule. I didn't take a bath and I went to the chiropractor on Tuesday morning so I was a hurting unit when it came time to run last night. I feel much better today so I am confident that tomorrow's workout will be much better.

pam

[JmbAtlanta 6]

Great article with a lot of good points. Running has fueled my bariatric weight loss journey and has become a big part of my day to day life; helping to keep me focused and on track with using my RnY tool properly. One big issue for me, especially for my longer runs, is proper nutrition. Having a malabsorptive RnY procedure quickly became the centerpoint of my race day plan and I had to turn to #bariathlete dietetic specialists to help develop a plan to get me through my longer runs. Also, wearing compression has been something I have done since my first step on the treadmill and to this day I attribute a lot of my retraction of excess skin to the use of compression during my workouts. Thanks for the great article and good luck with your bariatric post-op running journey. -Jim #220PoundsDown

[B-52 7,113]

I waited almost a year before I attempted running...stayed on the elliptical which has less impact.

I did attempt it once or twice, and with every stride I could feel all that fat rise then come crashing down on my body.

The impact and possible damage to my hips and knees was something I did not want to chance.

So I stuck with the elliptical which is a low impact aerobic exercise...slowly stepping up the resistance and tempo over the months.

There is also good audio downloads called "Cardio Coach" which I highly recommend to get into shape.

After about a year, and 100 lbs lighter, I moved to the treadmill....started with the Couch to 5k program.

Then eventually the couch to 10K program.

Now running is a normal routine to my daily workouts.

But Like I said, IMO, I do not recommend it to the Obese or highly over weight, not at first.

Ruin a knee or something and you will never get to run....

[OKCPirate 5,323]

@@B-52 - Darn straight, glad I just pulled/hurt my ACL as opposed to popping it when I was 280. That little injury was three weeks of hellish pain (but only when I moved - not that I'm bitter).

[chrisredjeep 357]

I've just started the couch25k after reading these posts. 12 months ago I could not even think about it. Jamielogical you are my inspiration !

[JamieLogical 8,708]

I waited almost a year before I attempted running...stayed on the elliptical which has less impact.

I did attempt it once or twice, and with every stride I could feel all that fat rise then come crashing down on my body.

The impact and possible damage to my hips and knees was something I did not want to chance.

So I stuck with the elliptical which is a low impact aerobic exercise...slowly stepping up the resistance and tempo over the months.

There is also good audio downloads called "Cardio Coach" which I highly recommend to get into shape.

After about a year, and 100 lbs lighter, I moved to the treadmill....started with the Couch to 5k program.

Then eventually the couch to 10K program.

Now running is a normal routine to my daily workouts.

But Like I said, IMO, I do not recommend it to the Obese or highly over weight, not at first.

Ruin a knee or something and you will never get to run....

I talked a lot about injury in my initial post. I had significant issues with runner's knee and IT band syndrome due to trying to do too much too fast and not taking proper steps to protect my knees. I *hope* that came across in my initial post. If not, I will go back and try to make it more clear. People should definitely listen to their bodies, not push too far too fast, and should seek medical attention if they start to develop any ongoing pain.

[treblecutie23 318]

So I'm 5 days away from my half marathon and I'm trying to decide what Snacks will work best for me during the run. I bought a variety based off reccomendations to try because I know my kid will finish whatever I can't stand.

I can't stand the goo....so I'm hoping the chews work better.

My race day plan right now is to start the day with a Quest bar....I don't love them, but they sit really heavy and keep me full for what feels like forever! I'll have to be up at 2am and the race begins at 5am. So it'll get me through the bus ride to the corrals. Was thinking a premier Protein shake to wash that down preface around 4:30am. Then during the race having the gels, nuts and maybe graham crackers on hand to keep me going?

I'll be winging it obviously but any advice or reccomendations on keeping fueled would be totally appreciated!

[mngreeneyes 674]

@treblecutie23- I would love to hear what you decide on for your Snacks. I started training for a marathon yesterday, but I have till October before I actually run/walk it.

@@JmbAtlanta - Was the Bariathlete nutrition counselor helpful? Was it spendy?

thanks.

pam

[bdfletch 166]

So glad I found this post. I have wanted/wished I could run for a while.

Sent from my iPhone using the BariatricPal App

[treblecutie23 318]

I finished my half this morning! And felt/still feel great! Albeit a little (okay JK a TON) sore!

I had to wake up at 3am to get to the corrals on time. The Quest bars were too heavy I could only manage one bite. I ended up having had a cliff bar that they gave me at race registration and it was perfect.

I brought some tiny grahm cracker Snacks and energy chews for the run.

I ended up having a handful of graham crackers at mile 5. A cliff energy gel that the race gave us at mile 8....it was amazing. Sat perfectly. I highly recommend them! I had raspberry which tasted great! I tried to have a Gatorade Gummy chew at mile 10 but I couldn't handle the consistency and threw them away. I drank at each Water stop. Alternated with Powerade every other time. My mouth was a little dry towards the end but all in all my energy levels stayed up and I was fine.

Had a banana and a peanut granola bar Disney provided after the race. Felt a little nauseous after on the bus ride back to the resort but it subsided.

My best advice would just be to pace yourselves and keep hydrated!!!! Finishing felt so incredibly amazing!!! Absolutely no regrets!

I'm 5 months post op.

Edited April 17, 2016 by treblecutie23

[jax0223 7]

Congratulations! I am repeating c25k and hope to do my first half in September.

Sent from my SM-N910V using the BariatricPal App

[chrisredjeep 357]

Well I'm on week 4 day 1 of c25k and I think you half marathon runners are fabulous. It will be a long time before I get there!

[stacyrg2 350]

I use teddy Grahams mid-race also. They work really well for me. I also use Clif shot bloks, 1 block every 2 miles. Congratulations on the 1/2!

Sent from my iPhone using the BariatricPal App