I am overweight and I want to start running, what should I do?

Question

I am 18, 5'4, 200lbs. I am away at college and I want to lose weight. What should I do to get started (like how far should I run, for how long, etc.)

I already walk about 1-2 miles a day without getting out of breath so I think I can skip the walking stage and just start to jog or run. I also workout because I am on 2 sport teams in college.

Answer 1

Make sure you have a good pair of running shoes, and make sure they are for your specific foot type (narrow, average, wide width). You can start out by setting aside 20-30 minutes, 2-3 days a week. Walk approximately 5 minutes to warm up, then run (or jog) for as long as you can at a comfortable pace. If you get out of breath, go ahead and walk until you can begin jogging again. For week two, try to jog longer than you walk. At week three you can increase the overall time to say, 30-40 minutes, and/or add another workout day. Just keep working on your endurance. I hope this helps! Good luck!

Answer 2

I'd suggest giving walking a try for awhile first. After you can walk a mile without being totally out of breath try some nice leisurely jogs for 15-30 minutes. Once you're comfortable with that, up the time and pace little by little. Another good and supportive way to lose weight and get in shape is by joining your local womens gym. Dont be shy... all of the women are there for the same reason as you, to get healthier and stay that way. Some programs only take about 30 minutes, and if you can commit to that for a few sessions each week, you'll start feeling better and losing weight in no time. Good luck and have fun.

Answer 3

It might be best to start off walking first. It's easier on your joints and is equal to running in it's health benefits. Once you've gotten a bit more fit, then try running. You'll be less likely to injure yourself that way.


Hotwheels: Did you mean running and jogging? Cause, walking is healthy at any size. I'm 5'4 and weigh.... well, I weigh considerably more than the asker. I walk at least a mile a day and I'm doing fine.

Answer 4

Hi, I run quite a bit, and have had a similar experience in the past, had not run in a long time, started running, etc.

start small. go for a slow and short run (~2km) to start - pick a route, and dont stop, make yourseld keep running. If its too hard, slow down, but dont stop running, unless you have to (ie are having chest pains or something). Just get out there. Keep doing this 3-4 times per week, and soon you will become used to it, and it will no longer take as much out of you.

then you will want to start extending the length of your runs. run 2.5 km, or 3, etc. Keep pushing the distance, or try to run faster every time you get used to a certain lenght / pace.

I always time my runs, and know exactly how far they are, so I can compare my speed on successive runs. It keeps me motivated to try to beat my last time.

Answer 5

See how much you can run first and then bring up the distance/time constantly. You can also aim for something like 7 miles and jog and walk a few minutes in between .

Answer 6

I'm not trying to upset you or anything...but 200lbs is a lot for a person who is only 5'4" (I'm also 5'4"). I think you are too heavy for running. You should lose some weight from eating small portion healthy meals first...otherwise running is going to hurt your knees. I have a friend who is 5'3" 145lbs. Her doctor told her that she shouldn't be walking or jogging because she is already too heavy that walking or jogging will hurt her knees.

Answer 7

Exercise everyday by jogging take your limit.
Skip your meals like having 2 times per day than 3.
dont eat until your are full. Eat fruits when youre hungry at night cause your goin to sleep. Drink lots of water. Go to this website to get more info.

Answer 8

start with some short distances like a mile. aim for like 13 mins. you should be able to walk it in at least 15. work at that for a while till you feel comfortable with running longer distances. good luck.

Answer 9

You should start out joggin before you start running. Even walks will help. Oat meal and slamon will help slim you down. Bright colored fruits and vegetables are rich in antioxidonats.