“I am overweight and have recently started running. What are the precautions I should take?”
I am over weight by over 65 lbs, and I have recently started running to lose weight and to stay healthy. What are the precaution people with excess weight should take while running so as to prevent any kind of injuries?
3 Answers
This answer is a little difficult not knowing your history or issues your body may already have. But I can give you a general guideline of ideas:
1. I would start with walking. Your bones and joints will need to adjust to the new exercise and jumping right into running may put too much stress on them causing injury. Once you can walk 3-5 miles (45-60 minutes) at a good pace without soreness later you are ready for running.
2. Gradually introduce running. This means walk some, jog some and alternate back and forth.
3. Make sure you wear shoes that are comfortably worn in, but are not falling apart or worn so much the bottom is slanted.
4. Research about best ways to breathe while running. It will help you be able to go further.
5. Expect soreness. You are building muscle and our body feels sore when this happens. It should only last 1-3 days and should not be so debilitating you can’t do regular daily tasks. If it’s debilitating you did too much and adjust the next time you run.
6. If pain lasts longer than 3 days or doesn’t seem to be improving over a short period of time, you might have an injury.
7. Warm up before with walking always.
8. Stretch after always
9. Drink plenty of fluid.
Hope this helps. Good for you for making a plan! I wish you luck.
1. I would start with walking. Your bones and joints will need to adjust to the new exercise and jumping right into running may put too much stress on them causing injury. Once you can walk 3-5 miles (45-60 minutes) at a good pace without soreness later you are ready for running.
2. Gradually introduce running. This means walk some, jog some and alternate back and forth.
3. Make sure you wear shoes that are comfortably worn in, but are not falling apart or worn so much the bottom is slanted.
4. Research about best ways to breathe while running. It will help you be able to go further.
5. Expect soreness. You are building muscle and our body feels sore when this happens. It should only last 1-3 days and should not be so debilitating you can’t do regular daily tasks. If it’s debilitating you did too much and adjust the next time you run.
6. If pain lasts longer than 3 days or doesn’t seem to be improving over a short period of time, you might have an injury.
7. Warm up before with walking always.
8. Stretch after always
9. Drink plenty of fluid.
Hope this helps. Good for you for making a plan! I wish you luck.
Stretch the calves, hamstrings and quads before and after. Run slowly and not very far at first. If you feel pain, then stop. Use ice on any sore body parts. Have proper foot wear with good arch support. Don't run daily, rather every other day. And try this routine, with each stage lasting 30 minutes
Stage I Walk 5 minutes, Jog 1 minute
Stage II Walk 4 minutes, Jog 2 minutes
Stage III Walk 3 minutes, Jog 3 minutes
Stage IV Walk 2 minutes, Jog 4 minutes
Stage V Jog every other day with a goal of reaching 30 consecutive minutes. Begin with 5 minutes
of walking, gradually increasing the pace. End with 5 minutes of walking.
If you have no pain when doing this activity level or afterwards, and you have no discomfort or tightness that limits your normal movements the next morning, proceed to the next stage.
Good luck!
Stage I Walk 5 minutes, Jog 1 minute
Stage II Walk 4 minutes, Jog 2 minutes
Stage III Walk 3 minutes, Jog 3 minutes
Stage IV Walk 2 minutes, Jog 4 minutes
Stage V Jog every other day with a goal of reaching 30 consecutive minutes. Begin with 5 minutes
of walking, gradually increasing the pace. End with 5 minutes of walking.
If you have no pain when doing this activity level or afterwards, and you have no discomfort or tightness that limits your normal movements the next morning, proceed to the next stage.
Good luck!
You should test your resting metabolism first and follow up with a physical therapist
