Fat 5k
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Anonymous
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I'm 44 and currently ~60 lbs overweight and have been working hard this year to get lose weight and get in shape (down 15 lbs so far). Physically I'm feeling good but I've been doing low-impact exercises to avoid injuring anything. One of my knees has a history of hurting (even back at lowest weight/fittest). So far, so good.
I just heard about a 5k coming up in July and I feel really strongly about the cause. Really strongly. So I want to do it in a bad way. BUT I don't want to injure myself trying to lug around these extra lbs and get off track with my progress. I haven't been running recently but I think I could do Couch to 5k to prepare for it. I used to run a lot in my teens/20s. (Part of why my knee hurt I think.) and I know fat people run all kinds of races, but I'm worried that with these extra 60 lbs I might really hurt something. I don't think I'd want to walk it - really running it would be a major mental accomplishment for me. So if you were me would you push it and try to do it this year? Or wait until next year's race? A year later and I'll theoretically be at my goal weight. But then that's an entire year+ away. |
Anonymous
| I would go ahead and start training for it. It's only going to help you get the motivation you need to keep going. For me, the ZenLabs C25K was the perfect app to get me going. I didn't want to lose progress so I did it every other day. The other days, I walked. If you really believe in the 5K charity, you could sign up for as your money would be a donation and when it arrives, you can run it or walk/run. When I do races, I see of all shapes and sizes running the whole thing or walking/running. Go for it and good luck! |
Anonymous
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You can walk it or run/walk it.
Check out Jeff Galloway's run/walk programs. I started getting more injuries after I hit 42 or so and had to switch to run/walk. It's been really helpful for me. |
Anonymous
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Why don't you run/walk it? If you start training with a Couch to 5K program now, you can definitely be up to the "run 8 minutes, walk 5 minutes" part of the program by July.
And congrats on having lost the first 15 pounds. |
Anonymous
| INtervals are the way to go! I am in excellent shape and work out 5-6 days a week and I still prefer intervals for the lower damage potential. I'm in a running group and there are people busting out 9 mm with intervals so it's not even about going slow. Sign up for the race and do the couch to 5K now. Find an interval that works and go for it. You can always run more race day if you're feeling great. |
Anonymous
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The nice thing about the C25K program is it's incremental -- you can start out and see how your knee is feeling, and you can always scale back on the running if it seems to be bothering your knee. I know you said you want to run it and not necessarily walk -- but I bet if you are able to run any part of it, you'll feel a great sense of accomplishment (vs. not doing the race at all). Good luck! |
Anonymous
| Thanks! Maybe I'll get started and see how it goes with my knee and do more walking than running if it starts to bother me. |
LoveLiveMusicDad
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| C25K is easy in weeks 2-3 on an 8 week cycle. The challenge/grind starts after that point. I would suggest putting in a color run which is really fun and untimed as a 5K. I loved it because nobody cared about your time and the finish line was better. I also did the Krispy Kreme 5K, so I'm all about the fun (and beer) more than the personal record. |
Anonymous
| One more question - is training on a treadmill better/worse for knees? Or makes no difference? There is a treadmill at work that I can use (in the air conditioning!). |
Anonymous
Running on bad knees while overweight is a recipe for disaster. I tried it and now need surgery. You can race walk it, give a donation or volunteer. |
Anonymous
Yikes! That is my biggest fear. |
Anonymous
I'm about 60 lbs overweight and I did the C25K program last year and ran an 5k. I wasnt able to run the entire race, but I only had to take one walking break. I think I'm going to do the C25K program again, I fell off and have added about another 10lbs. Go for it, you'll feel great once you get the 5k under your belt! |
Anonymous
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No one can give good information about knees and running over the internet.
It really matters what is and what is not wrong with your knees. It would be good to set up an appointment to talk it over with your doctor. Even after that, you might want to talk to a trainer about warming up properly and what extra exercises you should do to make sure doing the running motion over and over is balanced with building up other muscles. If you won't bother with getting anyone's in person opinion, at least go buy a book like: https://www.amazon.com/Build-Your-Running-Body-UltramarathonersRun/dp/161519102X At the very least, make sure you do a good portion of your running on grass as you start. Grass adds more cushioning than even the best running shoes can provide. It also helps you build up stabilization in the lower body. You also want to do some hip and butt strengthening exercises. |
Anonymous
Thanks. I really never knew the real issue with my knee so it would be good to talk to a professional about it. |
Anonymous
| Couch to 5K is a great program. I've coached a group of older ladies through it with group runs...many of the women were overweight so I have seen it done! I think the program is usually 8-12 weeks but that's to get you built up to a full on run-only status. I certainly think if you start immediately, you'll be able to run/walk it at decent intervals. Run the "run" parts at a pace where you would be able to carry on a conversation with someone and not be too out of breath (so many people make the mistake of starting out too fast). You can do this! |