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Original poster

What will happen to me if I run

49 replies

Idrewalineforyou · 15/09/2023 13:51

I’m 45, have to lose around 3 stone, put weight on after years of infertility treatments, pregnancy and then long covid. Prior to this I was a gym goer and slim and fit, I never went running though…ever.
I want to start running, but can’t even imagine myself doing it, the thought just seems really silly, after long covid and some heart pain, im convinced I’ll have a heart attack
Do I do it or try something else? I’m desperate to lose weight, used to enjoy exercise and the will is there

OP posts:
Solongtoshort · 15/09/2023 13:53

Why don’t you try the c25k but walking first, see how you get on. Good luck.

GasPanic · 15/09/2023 13:55

I would not try and run without taking medical advice first.

Before running you should always get medical advice, next I believe you should always try to get your weight down as much as possible beforehand. The reason for this is that running can put a lot of strain on your knees. You also need good trainers and preferably some coaching on your form to try to minimise impact damage.

I think the best way to start running if you are quite overweight is actually to start walking. Once this brings your weight down you can consider moving on to running.

Time40 · 15/09/2023 13:55

Couldn't you start with fast walking, and gradually add in little bits of actual running?

readsalotgirl63 · 15/09/2023 13:56

Agree - start with walking and once you are fitter and lost some weight do couch to 5K

DresdenDoll · 15/09/2023 13:56

Can you mamage a half hour brisk walk? If not, I would gradually work up to that first and then start Couch to 5k.

megletthesecond · 15/09/2023 13:57

Was your heart pain in investigated?

Grumpy101 · 15/09/2023 14:02

As someone struggling with a hip injury after suddenly starting to start running - just be a bit careful but it's great exercise:

  1. Warm up really well. Do some glute activation exercises too.
  2. Go for gentle short runs. Start on a treadmill if possible as it's a bit more gentle on the joints.
  3. Always stretch afterwards. It's super important.
  4. Alternate with strength and low impact workouts.
BasinHaircut · 15/09/2023 14:02

If the goal is weight loss then stick to walking/general activity.

try to get 10k ‘steps’ per day. This can be a combination of structured/planned walks and just daily life.

Running with excess weight is not going to be kind to your knees and if you have had heart issues I’d see your doctor for advice before starting any vigorous exercise.

Also for fat loss you need to look at your diet rather than just trying to burn extra calories. Once you have your weight down and the all clear from the doc you can think about some more intensive activities for health and fitness.

Original poster
Idrewalineforyou · 15/09/2023 14:03

I walk everyday, walking my dog, I don’t struggle at all
I had an investigation on the heart where they put the little suckers on you (ecg? I think) all was ok

Walking has never been enough to shift any weight for me. What exercise should I do, I used to go on a stationary bike, I’m scared to do that too, would that be ok on the heart?

So ashamed to be like this, I was so fit before with a fantastic figure, it’s like I’m a different person now

OP posts:
Dramatico · 15/09/2023 14:06

OK so I'm a bit older than you, started running at 40, was 2.5 stone overweight.

Honestly? I just started doing it. It's now one of the most joyful things in my day and has had enormous benefits on my mental and physical health. The improvement in my BP, weight, muscle strength, general energy levels, sleep and overall sense of well being have been huge.

Some things I learned through experience that may be useful:

  1. You don't need expensive kit to run but you do need decent trainers with a good cushioned sole, and a really good sports bra
  2. I was self conscious about my weight at first so I picked a spot to run that was fairly quiet first thing in the morning (however I quickly learned that NO ONE judges or looks at runners, no matter their size or speed)
  3. I literally went to the park and started running. I got very out of breath at first and couldn't go far. So I'd run for a teeny bit, then stop and walk fast, then run again when I felt able to. My tolerance built up quickly
  4. Don't try and go too fast. Literally slightly above a walking pace at first to prevent sprains and things, until you get used to your natural gait and style
  5. I got shin splints at the end of the third day (look it up - they're not as bad as they sound!). They were irritating for a couple of days, then went away and never came back. They happened because I wasn't fit at the time and had never run before.
  6. Because of my weight at the time, I was worried about my knees, so I did knee exercises to strengthen the joints. My knees were and have been fine.
  7. Really good earbuds for your music is a must...
  8. ....as is consistency. When I started, I was religious about running a little bit every other day. On my 'off' days I'd do yoga and leg strengthening exercises.
  9. I can run about 7km pretty easily now, but tbh I never to anything 'athletic-y' like logging times on strava, entering charity runs or logging my PBs. I really just run for the sheer joy of it and the high I get afterwards.
  10. Running is CHUFFING AWESOME.
WrylyAmused · 15/09/2023 14:09

Maybe speak to your doctor for reassurance about the heart issue, and then consider activities that are low joint stress like swimming, cycling, rowing machine etc.

All of those you could potentially start out fairly low intensity and minimal heart-rate-raising, to get used to them, and gradually ramp up as you get more comfortable and more accustomed.

Dancing is another one where you might also enjoy it, not think of it as "I must do exercise", but as "I really enjoy this activity", whether that's an individual dance class or a partner dance like salsa, for example.

Whatever you do, I feel like enjoying it is important, so you have a reason to keep with it (plus enjoyment is fairly incompatible with anxiety, so you tend to worry less when having fun!)

Good luck!

Workawayxx · 15/09/2023 14:09

I'd download the C25K app (called Couch to 5K). It's mostly walking at first and you could do each week twice or more (it generally gets harder each week) till you felt more confident. To lose weight though, you'll need to adjust your diet more than exercise (although exercise great for overall fitness of course).

KvotheTheBloodless · 15/09/2023 14:19

Weight loss is 80% diet, 20% exercise - so you will need to adjust your diet I'm afraid! Running won't magically make the pounds fall off if you don't overhaul your diet.

It sucks - it's a lot harder to lose weight in your 40s than your 30s.

Moorlander · 15/09/2023 14:20

When I started running I was (and still am!) a similar amount of overweight to you. Covid panicked me and I vowed to get fit and lose weight. I succeeded at the first and am still struggling with the second 😄 However I can't recommend running enough, I went from struggling to run for 1 minute to being able to run 20k - I just found that slow long runs suited me. I started with couch to 5k which was great and gradually found I really loved going out for a run. Genuinely nothing makes me feel as good both physically and mentally. So yes, you can do it! I've had no knee problems, however I agree that bouncy trainers and a good sports bra are key for an overweight runner. I would advise seeing if running is something you enjoy in its own right rather than as a way to lose weight because in my experience that's mainly down to diet 😕

KvotheTheBloodless · 15/09/2023 14:22

Can you go back to the gym? Building muscle will make you look better, and will help you burn more calories at rest. It can also help you protect your joints in a way that running can't.

I love to run, but when I was in your position (years of IVF, had a baby, put weight on) I went to the gym first before starting to run again - took about 5-6 months of regular gym classes to start running, and I've never looked back! I did, however, have to overhaul my diet, pay attention to protein intake, stop snacking on rubbish all the time, and stop drinking wine. I'll be honest, I missed the wine loads at first, but I'm so much happier now, I'm really glad I knocked it on the head.

Passingplace · 15/09/2023 14:50

I lost four stones through changing my diet and exercise in the gym (trainer once a week, under my own steam). I’ve never run or even used the treadmill, it’s just not for me. I use the stepper occasionally, but prefer the assault bike or rower. I also do weights.

Phos · 15/09/2023 14:53

Running isn't for everyone. In my case, the first time I took it up, it really helped, went religiously most days, enjoyed it and my fitness increased so much that I hadn't even realised until I went to a HIIT class at the gym and it was only half way through I realised I was dripping with sweat but didn't feel completely unable to breathe.

Subsequently... not so much. All I can think of now is how shit and slow I am and basically it ruins my mental health.

Sartre · 15/09/2023 16:09

Well you can’t just step out of your door and run 10 or even 5km, you’re going to have to build yourself up. As others have suggested, try couch to 5k. Free app, I used it in January 2022 and lost 4 stone last year as a result. Now I’m a long distance runner and have kept the weight off. There’s nothing silly about exercising, it’s silly not to!

MeinKraft · 15/09/2023 16:18

Swimming would give you a great workout whilst being less stressful on your body, couch to 5k is a great idea too.

comedownwithme · 15/09/2023 16:19

You won't outrun a bad diet.

lechatnoir · 15/09/2023 16:30

I'm overweight (1 stone down 1.5 to go) and have just completed couch to 5km and can actually now run for half an hour non-stop Grin. The program is 9 weeks but it took me 12 as I had a week off and repeated 2 of the weeks when I was struggling so if you're already walking regularly and your doctor has given you, the OK to exercise absolutely no reason why you couldn't start today and be running 5km by Christmas.

Running won't make you lose weight but I do find if I go out for a run in the morning. Not only do I have more energy. I'm also much less inclined to eat rubbish that day which has really helped with my weight loss (but ultimately that's down to diet I'm afraid)

You definitely need to do something other than run to prevent injury and build muscle and support your core - swimming, yoga Pilates etc all ideal or a strength session a couple of times a week but start with running and regularly stretching and build from there rather than trying to do too much at once, and it not being sustainable.

Curseofthenation · 15/09/2023 16:37

Yeah, agree with the PP that your diet is the problem but exercise is obviously great for your health.

I used to run a lot of long distances but had to cut back after having my DC to 5/10km distances as my pelvic floor definitely isn't as robust and I don't want to end up with incontinence issues as I get older. So I do lower impact exercise now (as well as short distance running). Rowing machines are a good cardio option that is low impact. Cycling too.

Mapletreelane · 15/09/2023 16:41

C25K is brilliant and a gradual introduction. Get yourself some decent trainers first though, find a sports shop somewhere that scans your gait and recommends an appropriate trainer. Be prepared to.spend over £100 but really helps mitigate aches and pains.

I'm 49, I go out first thing in the morning. I'm a plodder rather than a runner bit I don't care, I love it and the daylight first thing makes so much difference to your mood, and your sleep. It's such a boost to mental health, especially as I approach menopause.

I do it in conjunction with Pilates , thestretching really helps complement it, especially with tight calves and hips. I think the Pilates just helps with strength and flexibility post 40 anyway. We lose 10% of our flexibility each decade, so anything we can to to mitigate that helps.

I'm not the slimmest either but running 2 to 3x a week and pilates 1 to 1.5 hrs a week i feel great approaching 50. No aches or pains yet! X

Allwelcone · 15/09/2023 16:52

KvotheTheBloodless · 15/09/2023 14:19

Weight loss is 80% diet, 20% exercise - so you will need to adjust your diet I'm afraid! Running won't magically make the pounds fall off if you don't overhaul your diet.

It sucks - it's a lot harder to lose weight in your 40s than your 30s.

100%.
But running can make you change shape faster which can encourage a weight-loss orientated diet.

MeinKraft · 15/09/2023 16:56

@Allwelcone absolutely. When you exercise you're much more likely to make better food choices.