Want to start running/jogging -- need help

[Neera]

I borrowed the Dummy's Guide to Running from the lib. The author is not a doctor but thinks that doctors seem to have some worries that he doesn't agree with. Two of them are concern for the knees and sudden heart attack. Anyways, I wanted to read up a bit more before I started. I had an appt. with my ob/gyn and thought of asking what she thought of running since she knows I have to lose weight. She did think that it injures the knees and that fast walking was the best. I so badly wanted the answer to be positive because I am in need of losing some weight fast so I can feel motivated to continue exercising. (Haven't exercised in years.)

If you're a runner what is your experience? opinion? Thanks for your help.

[Katie063008]

I would recommend starting with a walking program.  Once you can walk briskly for some time incorporate some running...say 90 seconds running 3 mins walking.  Check with your doctor though first. Running can be hard on the joints (get a good pair of running shoes, not cross trainers, preferable sold by someone who checks your gait and can recommend proper shoes) so take it slowly. Maybe 3 times a walk of brisk walking to start?  Good luck

[Neera]

Thanks.

[jenniferlynne]

I can say from firsthand experience that running can be very hard on the knees.  I was never much of a runner but this year started training for a 10K.  I did it gradually, increasing the distance very slowly over time, but I still managed to injure my left knee so badly that I'm probably heading for surgery and will spend the whole summer on crutches with no certainty that the operation will even fix my knee for good.  

Of course, there are lots of people who run all the time without problems, but knee injuries are pretty common with runners and it's hard to know how to prevent them.  The doctors couldn't really give me an explanation as to why my knee couldn't stand up to the running.  If you do decide to run, you might want to check out one of those clinics offering suggestions on how to run safely. They evaluate your form to make sure you're running in a way that's safe for your body. I've heard of them from time to time but am not sure how to find one (maybe Google "run safe clinic" in your area?).  Or be safe and stick to lower-impact forms of exercise like power-walking, cycling or swimming.  I know running blasts through lots of calories, and that "runner's high" can't be beat, but, at least for me, it just doesn't seem worth the risk.  You only have two knees and you don't realize until they don't work properly how much you need them!

[Kim919]

I'm 5' 7" and over the course of a few stressful years of fast food dependance I have exploded to over 200lbs. I was always heavy (140-170) but this was crazy even for me. I had bought a treadmill ($600 @ sears) and stared at it, but I had never used it. I had the C25K program downloaded into my phone, but after attempting the 1st run (outdoors) last year and failing, I had never opened the program again. (This is now a free app if you have a smartphone, you can also check out the program online at coolrunning.com) I had my 24th birthday and I felt so sick and slow and disgusting I couldn't stand it anymore.

So the next day I woke up at 5am before work, before my daughter woke up, and tried again. I got on the treadmill and did the first workout. And I did it again the next day, and the next day, and so on. Some days it was really, really hard. I cried out several times out of frustration and who knows what else.

The program is designed with 3 runs per week, so I just did each one twice in a row. That way I was running 6x per week with one off. Sometimes I would walk or hike a few miles at night too, but not every day. I usually do a pretty long hike on the weekends.

I'm 8 weeks in, and have veered away from the exact C25K plan a little bit. The scale at the dr. said 170 yesterday. 50 more to lbs go. I've run 3 miles without stopping a few times but even if I do have to walk for a few minutes in the middle I just stop the clock and then start again so I always end up *jogging* a full 3 miles. Any walking is in addition to the distance. I feel a lot better already. The running part is still really hard and I'm exhausted when I'm finished, but I am making myself do it, and some days I hate it less than others. Once in awhile it *almost* feels like I'm enjoying myself. I plan to transition into the great outdoors shortly. The nice thing about the treadmill is that there is virtually no feeling of strain on my knees despite my weight, and I don't have to worry about anybody looking at me jiggle, and I can't make excuses over time or weather.  

So I suggest the C25K. Unless you already have knee problems I don't know if I would stress too much about it. The strain on your body from being overweight is worse in my opinion than the strain on your knees from jogging. If I can get up to 3 miles a day (with incline) in two months I guarantee anybody can do it. I was really whooped during some of the early workouts where you were only doing like 60 or 90 seconds at a time. Its a great program that steps you up. I always felt like I was pushing my limits but never to a point where I truly couldn't do it with all my effort.

For full disclosure I got pretty radical about my food as well for someone who had been eating from a drive through 2-3 meals a day for 6 months. I cut out all processed foods and am eating only veggies, fruit, beans, very little lean meat (need to increase - so expensive though!), eggs, cheese, nuts, unsaturated oils, and whole grains (basically brown rice, rolled oats, and sprouted grain bread on occasion) with cals between 600-1200/day. I started taking Vit D & Vit B-12 suppliments, because my Dr. told me around the time I started this that I was severely deficient in both.   

If your a smartphone person the "myfitnesspal" is an AMAZING free app that I've been using big time. If not a notebook would probably do just as well. I feel great and I feel like I'm on a roll so I hope I can stay on the wagon. I think jogging is a great decision though. It is like a really effective therapy session every morning before the day starts. I have yo-yo dieted my whole life, but I've never really added any consistant excersize, so I hope it is going to be the glue that makes it all come together.

[Neera]

I have decided to not run but to do fast walking and maybe some light running on the treadmill. Dh also purchased a portable dvd player to attach to the treadmill as I am also one of those that finds the treadmill really boring to exercise on. Thanks Jennifer (sorry to hear about your injury. hope you have a successful surgery.) and Kim for the information. I should have added that, I don't even remember, that's how long back it is, I had tried some running regularly. But, my body always felt really tense and tight. I never did any stretching bfor or after and I didn't even know that, that was a requirement. I think had the Dummy's Guide not brought knee injury to my attention in the first place, I wouldn't have even bothered checking with a doctor. I have various health issues and the GP has asked me to follow a vegan diet. So, it's mostly vegan, with v. little cheating here and there like a bite or two of bday cake. Other than that, I am trying not to be on a junk vegan diet, like consuming fried corn chips (the baked ones are too bland but am going to try making them myself) and sticking to whole grains and freshly cooked vegetable. Thanks for writing and good luck.

[sren]

Best wishes with the walking!  I am back to jogging because it gives me an exercise high that walking doesn't.  I need to counteract some major life stress right now.  I am following a gentle training program. 

[sewaneecook]

In my experience, my "running" injuries have been things that I've injured doing something else and running has exacerbated these injuries.  I stepped down and twisted my knee a few years ago and it caused horrible pain when running, but the root of the problem wasn't running.  I now get regular adjustments at the chiro and my knee doesn't bother me when I run.  I also stubbed my toe very badly and by the time I realized how bad it was I ended up with a near stress fracture in that area (again, running didn't cause the problem, just exacerbated it).  When I have good running shoes fitted by a person who really knows what he's doing I have a much easier time running.  If you are new to running, definitely start easy and walk regularly!  It's a great way to lose weight and I've found that it helps me to be a better mom and wife having some time to myself!