Am I too heavy to run? (For now!)

[Diemme]

I'm 5'4 and top end obese bmi. But I've found my mojo and over the past 2 months have gone from 16 stone 9 to 15 stone 10. I'm going to the gym 3 times a week and have started trying to progress from walking to jogging on the treadmill. I've been managing to alternate 3-4 minutes jogging with around 2 minutes walking. Really proud of myself, except now I'm getting pain in my hips. It's bearable but I don't want to do myself any harm. Does anyone know if people above a certain bmi are advised not to run? I've looked online but can't find a clear answer.

Sounds like you are doing great but if it hurts then I’d stop. Why don’t you mix it up a bit and use the cross trainers, bikes and rowers - you will use the muscle groups differently and it will be more interesting.

Have you got decent trainers and sports bra.

my Bmi is 36, I do run, but was lighter when I began running 10 years ago, its not easy.
Keep going !

Thanks. I do lots on rowing machine and attempt the cross trainer but for some reason find it really hard. I'm getting a buzz from running so hoped I could develop it but possibly need to wait until I'm a bit lighter. Yes, good trainers and heavy duty sports bra were my essential items!

What lower body weight training do you do? I’d suggest getting a PT’s advice on this and working on that for a few weeks or even months alongside walking on the treadmill (use the incline to make it harder, as opposed to adding speed). It’s not uncommon for an individual’s cardiovascular system to be ‘ahead’ of joints and muscles in terms of coping with running and it can lead to problems.

If you are going to run, then follow C25K (and consider doing it slowly eg by doing each week at least twice)

The first 'run' is actually a 30 min walk interspersed with 6x 90sec slow jog. Now, with that as a comparison, can you see how much you are doing? Wind it back a bit, and give your body more time to adjust.

Getting a PT's advice on exercises to complement walk/running is a good idea - strength/flexibility such as Pilates or yoga?

And I always get in a knot with cross-trainer machines, so I'd definitely say it doesn't matter if you can't get on with them!

Let the PT know that you want to run so that they can address that specifically.

It might be worth asking the opinion of a physio if you can afford one. I’m the same height and only a shade lighter and when I started running I got some pains in one hip and I was recommended some exercises to strengthen my glutes which really helps.

Did you have a gait analysis when you got your shoes?

I wouldn’t write off running because of your weight - loads of slim people get injuries. It will probably get easier as your get lighter but if there’s an inbalance in the way you move you’ll need to change something about the way you run or you’ll need to strengthen certain muscles whatever weight you are.

And congratulations on your weight loss to date!

I did c25k in June. At the time my bmi was about 27-28, it's now 22-23. After I graduated and started running actual 5ks, I got knee pain. It was pretty bad when I wasn't running, but after the first minute or so of the run it went off. Then after about a month it got better but was replaced with hip pain, which was worse! Again it got better as I ran. That has now gone too.

I don't know if that helps... But i think everyone gets a bit achy when they start! Definitely recommend c25k though!

Basically what I'm saying is I wasnt obese (although I was overweight) and I still got aches and pains. I ran through it and it got better. My dad who was a runner said to stop if it got worse as I ran but carry on if it got better as I ran.

You're not too heavy, but you will need to do some kind of weight training to strengthen the muscles in your lower back, quads, glutes and hamstrings. Something like a Bodypump class once or twice a week would help. This would also help with the weight loss, by increasing your resting metabolism.

Well done on your success so far!

Oh and also agree with a pp that a yoga class a week would really help too.

It's probably bursitis. See a physio, they'll more than likely tell you to stop the running till it's better, use voltarol and stretch properly then start slowly again.

I've gone down from 17 stone 9lbs to 13 stone dead on (similar height to you) over lockdown- I still can't jog for more than 5/6 minutes outside but can do 20 minutes on treadmill jogging. I just go out for walk/jogs and don't care if people just see me walking. I don't think I'll ever be a runner that can go out for an hours run, although I'd love to be.. but my nose starts running faster than me!

This is all really encouraging thanks. I've always walked including treadmill walks on an incline with no problems so I have kind of started slowly. I'm not too concerned about muscular pains which will subside with rest. My biggest worry was wear and tear on my hip joints which might increase my chances of needing a hip replacement in the future. (I'm 52). I don't actually do any other lower body exercise. Just treadmill, rowing and then upper body resistance machines. Good idea to do more lower body work.

Amazing weight loss monkeytennis well done! I walk outside but can't bring myself to run. Can't help it. Maybe one day!

Check out Mirna Valeria and her blog m.facebook.com/pages/category/Public-Figure/Fatgirlrunning-939724599403584/