how do i start running?

Question

I want to run for the health and weight loss affects but because of my weight the impact would blow out my knees. how do i start slow?

Answer 1

Start walking a brisk pace until you feel comfortable enough to run. This could take a couple months. When you start running, start slow and only go about 1/2 mile. Do this until you can run the entire distance without having your chest hurt. Then increase the distance each month. Good for you trying to take control of your health.

Answer 2

Read Grete Waitz's autobiography - that's what got me running.
I had awful trouble with my knees for years and running cured it because it strengthened the muscles surrounding my knees which reduced the strain on the ligaments/bones. Before I attempted running, I started walking every day for 20 mins or so for a couple of weeks, just to loosen everything up. I work in an office so was very sedentary. When I first started running, I could only run 100 yards or so. Within a few weeks, I could run 1km and soon after I ran 5km. I was astounded as I'd never been fit and was never able to run round the 400m track at school without stopping. A heart rate monitor is also good as it will tell you whether you're overdoing it (or being lazy!). Best of luck.

Answer 3

just start by standing up when you watch TV, then you can start actually moving around (when that doesn't hurt your knees) by walking. the walking should be slow and easy to start with, and not for a long amount of time. slowly work up to higher inclines, and faster speeds until the next step is running. when you do first run, don't do an uphill workout, just flat ground will still be hard. also concentrate on getting your knees up and your feet straight in front of your heel. a lot of people hurt their knees when running ( regardless of their weight ) just by slightly turning their feet in or out. good luck, and stay motivated.

Answer 4

I am overweight and would recommend walking first. You are right about the knees.Mine hurt but I am in my fifties. A soft surface like grass is best to walk on. At least half an hour per day building up speed to get benefits and drink plenty of water. Even athletes who you see pounding the streets will pay a heavy price with joint damage a few years down the line.Good luck

Answer 5

Start by walking, then when you have lost some weight I would move to running. Do a web search for the "Couch Potato to 5K" plan. It helps you to run in a way that you build up endurance, and you start nice and easy. Some people aren't a fan of it because you do a lot of run/walking at the beginning, however it worked really well for me. Good luck.

Answer 6

well if i was in your position i would start by just walking every day. and each day i would pick up the pace to a nice speed walk and just walk to the park and around it then back to my home. and then as the months go on i would just keep picking up the pace until i was at a weight to be able to run without blowing my knees out.

Answer 7

Ok, I would start by just going for walks to begin with, just to ease urself into it. Then move a step up to powerwalking. Then start jogging, & then start running.

Walk -- 1 week
Powerwalk -- 2-3 weeks
Jog/Run

Obviously the time you leave between each three depends on how fit you are at the moment. Remember to stretch as well everytime you go out to exercise or you really will end up hurting yourself!

Good luck!!

Marianne
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Answer 8

Start at a slow jog... and not that big of a distance. If you want to be running eventually, push yourself. jog as slow as you want but dont walk. Walking wont help it a bit. once you're comfortable going that distance, and that speed, go a little further, and eventually a little faster. also, if you drink soda... its best to stop, and drink more water and some gatorade.

Answer 9

Start small and work up ........
make sure you stretch and warm up well .
Buy some good trainers
Set yourself a goal ............ My wife was in the same boat as you and found great inspiration from entering into

the race for life .....

Its a short sponsored event in aid of cancer research , its not competative so you dont need to feel under pressure , but it will give you a great sense of acheivment ..

Good luck .

Answer 10

Power walking! A fast pace walk which does not jolt the joints in your knees. Well done for the effort, good luck!