Best way to start running (I am 60 pounds overweight)?

Question

I really want to start running. It would feel so good to run outside and enjoy the outdoors and I know it would be theraputic. Where do I start? Can I start out running at my weight?

Answer 1

walk, don't run.
Do walk/run sets. First walk to warm up, then run for a minute, then walk again, then run again. At first do like 1 minute run: 10 minutes walk. So you get 3 minutes in a half an hour. Gradually shift the ratio so you're doing more running and less walking.

Make sure you have good supporting shoes on with lots of cushion for your bones and joints. Make sure you have good support for your arches.

Drink lots of water so you don't get dehydrated. If you don't already drink 2 liters per day at least, you should gradually increase your water intake to prepare for your new exercise regimen.

Also if you find that you are wiped out and feeling really out of sorts, it might be difficult to continue so don't overdo it at first. Maybe someone else knows about what percentage above resting rate you should target to get your heart at. I don't remember the percentage.

It's great that you can envision enjoying running out doors. Good luck!

Answer 2

First get yourself a good pair of running shoes. Start off with some warm up stretches. Then start off walking. Do a mile or so the first week. Then increase your pace from a simply walk to speed walking . Do this for about 1 1/2 miles a couple of times per week. By the third week you should be running at a slow pace. Try to find a running buddy. Someone who's a better runner then yourself who can push you. Good luck and take it slow.

Answer 3

The trick to this is to spend some money on very good running shoes with much cushion, should make it easier on those joints, particularly if you are carrying too much weight. Low impact (bicycling) would be easier on the joints. I like bicycling better, and I think it is purely the psychological idea that I am getting somewhere faster than by running or walking.

I thrive on morning activity. It took about two months of doing it almost every day until I began to look forward to that. It helps get the day off right. Congratulations on this decision!

Answer 4

It sounds to me like you want to change. You can run but check with your doctor because they will most likely tell you to start out small and work up. IE week one (walk for 30 min 3x a week) week 2 (walk 30min 4x week) so on and so forth to build up to positive results. What you need not forget is that it took years to gain it and it take some time to lose it as well. Then get on a low glycemic diet. This in my opinion is a huge key along with excercise to really decrease weight. It helps by controlling your blood sugar levels in a way that the energy stored in your fat has no other choice but to be extracted as energy for your excercise. then last is high quality nutritional supplementation. It gives you the added edge to help the billions of cells in your body to work at the most effecient level.

Answer 5

I would NOT start out running at your weight. If you start with that, you're probably going to pull tendons in your knees or ankles and give up!

I'd start out walking for 1/2 hour daily. Then go to 3/4 hour. Then walk that distance briskly for a couple of weeks. Then try a slow jog of that distance.

And start on a diet NOW to help you on your way to moving at a jogging pace.

Answer 6

First off, to actually start running you need to start off by walking. Walking to powerwalking. Powerwalking to a slow "shag" (mid walk/run) and then "shagging" to jogging. Then you can bring up the notch of your jogging once you've gotten into it. But you want to make sure you spend enough time with each and DO NOT start off by running! And of course, always do a fastpace walk before you begin to run as a warmup. I hope that helped and I'm sure you'll get a lot more information from other people.

Answer 7

ok start off nice and easy, a light jog or brisk walk for about 30 mins a day, 15mins in the morning and 15mins in the afternoon, i would do that for about 1 month and then move up abit, got to 60 mins and maybe make the walk or run abit harder, like a walking track or going up more hills, remember lots of water is good to keep you dehydrated and help provent cramping.

Answer 8

i woudl try more of a brisk walk. maybe a lite jog! You don't want to hurt yourself! Plus, everyone has to start somewhere! YOu can't walk into a gym expecting to bench press 200 pounds!
When i ran, i started to walk fast, then a light jog, maybe run for a little bit. Just start slow!

Answer 9

Start off smart - go get a physical and let your physician know that you're going to start a fitness program. After you get a thumbs up from him, invest a little money in a certified personal trainer to help get you started in a safe and effective manner. Go slowly and again, please invest in a CERTIFIED trainer. It will be more than worth the cost. And good for you to get going on the way to feeling great!

Answer 10

it would help if you would start off by power walk a little and then add sit ups in your excersise routine so while you walk, you will feel lighter and lighter because you are turning the stomach fat into muscles. Start by walking for the first week going around your blocck, then jog once around your block, then try to walk on block and jog another.