how should I ease myself into regular jogging? (20 stone, 6'0)

CorkMan

I am trying to get it started but I can hurt my legs and back easily. Even if I stretch a small bit too much my calfs hurt a bit, even without walking.

I am 20 stone but not grossly overweight, around 22-24% BF, I have massive shoulders. (I have this build http://www.matratz.com/wp-content/uploads/2008/11/bobby_lashley.jpg)

I did the treadmill for half an hour and it is alright, nothing aching, but would really like to give the "around de gaff" a go.

buck65

Maybe try the jog / walk idea where you walk for 2 mins then jog for the same and build up the running week by week by a minute, by the sound of things you are doing ok. Half an hour on a treadmill is great.
The novice runners handbook by Glover is a good place to start.

Hail 2 Da Chimp

Hey man, maybe have a look at the couch to 5K guide, you should be able to find it on google, there's a few users doing this in the fitness logs as well.
May be worth introducing some cycling, cross trainer as well at first to build up endurance with out injuring the knees / getting shin splints.
Sounds like you need to sort out some flexibility issues as well...

BossArky

Hail 2 Da Chimp wrote: »

May be worth introducing some cycling, cross trainer as well at first to build up endurance with out injuring the knees / getting shin splints.
Sounds like you need to sort out some flexibility issues as well...

+1

Swimming is another option.

Don't overdo the running now as you start off. You could injure yourself. mix it up with other ways of burning calories and watch your diet. The stickies are a great source of info. Good luck.

Hanley

Did anyone actually look at the picture?? The dude's claiming to be 127kg @ 20% bodyfat….

cowzerp

Walk fast and up hills if ya can, i'd lose weight if i was you before jogging as the weight multiplies when you run and will be bad on your joints..

Hail 2 Da Chimp

Hanley wrote: »

Did anyone actually look at the picture?? The dude's claiming to be 127kg @ 20% bodyfat….

Jealous?

neilmct.com

jogging a mile puts about 4x bodyweight through joints for sake of a 100 - 200 cals


id bin the jogging and tackle the diet - non impact stuff can boost metabolism and drop fat but ultimately being 20 stone is due to poor diet choices, not a lack of jogging - as the old saying goes, you cant outrun a bad diet

--amadeus--

CorkMan wrote: »

I am trying to get it started but I can hurt my legs and back easily. Even if I stretch a small bit too much my calfs hurt a bit, even without walking.

I am 20 stone but not grossly overweight, around 22-24% BF, I have massive shoulders. (I have this build http://www.matratz.com/wp-content/uploads/2008/11/bobby_lashley.jpg)

I did the treadmill for half an hour and it is alright, nothing aching, but would really like to give the "around de gaff" a go.

How accurate is the BF%?

I'm 6' and weigh in and around 10 - 10.5 stone and I am *nowhere* near as defined as that photo.

That aside your best bet - as mentioned above - is to mix it up a bit. Swim, bike, skip - even wall climb or kayak. Anything that will get you interested and get your HR up.

Specifically on running your first step (har har!) should be to go to a reputable running shop and get fitted for a good pair of trainers. Expect to pay upwards of €100 but it's cheaper than physio.

After that look at this. It's proven, it's progressive, it's easy and it works. There are lots of 5k races around Xmas and the New Year, enter one and that will keep you motivated. And go slow. Really slow - every newbie runs too fast at first and has to stop. Adaptations take time, keep it too a conversational pace (you should be able to talk comfortably while running). If you aren't at conversational pace you're going too fast so slow down, even if little old ladies are passing you by. Speed will come as you get fitter.

neilmct.com wrote: »

you cant outrun a bad diet

Yes you can

Being serious though cleaning up your diet should be the first port of call - good food in means good performances and good weight loss. The stickies are your friends on this but feel free to ask questions.

And good luck!

neilmct.com

--amadeus-- wrote: »

How accurate is the BF%?

I'm 6' and weigh in and around 10 - 10.5 stone and I am *nowhere* near as defined as that photo.

what works for u though dude may not suit the OP - he weighs double what you weigh and may not be lucky enough to avoid injury.

In fact many people come to me with postural dysfunction that would be recreational runners with little or no excess weight yet they lack muscle, have kyphosis, p formis syndrome, hips / shin / knee / low back probs etc etc

i think running shouldnt even be in the equation here

mloc

Hanley wrote: »

Did anyone actually look at the picture?? The dude's claiming to be 127kg @ 20% bodyfat….

The dude in that photo is a lot closer to 10% and has some hallmarks of HGH use.

squod

I used to jog before bedtime. I should still be doing so. Damn counterstrike!

Gator

I jog 3 days a week at lunch time, was 17 stone but down to about 15 now after 6 weeks. I found that if I set a distance (say 3k) and just aim to do that regardless of the running/walking difference. I am up to 5k now of pure running.

I get serious back cramps from running but after watching a running movie there a few weeks ago I heard the running coach tell a runner to run with his pelvis forward (the position of deepest penetration as he put it) as this assists the movement of your legs and pulls them forward without having to utilize energy to do so, it also assists with your posture and has stopped my cramps for good.

arybvtcw0eolkf

cowzerp wrote: »

Walk fast and up hills if ya can, i'd lose weight if i was you before jogging as the weight multiplies when you run and will be bad on your joints..

+1.

I'm in the Defence Forces, where fitness and preparation for fitness is taken very seriously and OP, for your own health and well being you wouldn't be allowed to job.

Hail 2 Da Chimp

--amadeus-- wrote: »

How accurate is the BF%?
I'm 6' and weigh in and around 10 - 10.5 stone and I am *nowhere* near as defined as that photo.

If the OP is the same height, with a lot more muscle mass (he's approx 10 stone heavier than you) this would give him a more defined look.
I don't know if you've looked at the photo but there's no way Lashey's bodytype could compare to a 10 stone man at all

--amadeus-- wrote: »

That aside your best bet - as mentioned above - is to mix it up a bit. Swim, bike, skip - even wall climb or kayak. Anything that will get you interested and get your HR up.

I wouldn't recommend skipping for someone that heavy - creates a LOT of impact on ankles, knees, hips. If I skip more than twice a week for a few weeks in a row, I usually end up with shin splints / sore knees!

As mentioned, low/non-impact stuff like walking, swimming, cross-trainer, cycling would be better off.

bijapos

And until you get some weight off start jogging on grass, or mostly on grass. Its way better for the joints than concrete or tar.

--amadeus--

Hail 2 Da Chimp wrote: »

If the OP is the same height, with a lot more muscle mass (he's approx 10 stone heavier than you) this would give him a more defined look.
I don't know if you've looked at the photo but there's no way Lashey's bodytype could compare to a 10 stone man at all

I wouldn't recommend skipping for someone that heavy - creates a LOT of impact on ankles, knees, hips. If I skip more than twice a week for a few weeks in a row, I usually end up with shin splints / sore knees!

As mentioned, low/non-impact stuff like walking, swimming, cross-trainer, cycling would be better off.

Yea, I know what you're saying - what I was trying to get at was the picture didn't look like a 20% bf picture. The point I was trying to make is that my BF% is waaay below 20% and there is no way I am that defined looking, irrespective of muscle mass. I was politely trying to say that either he looks like the picture, in which case his BF% number is off. Or his BF% is right and he doesn't look like the picture...

But it's not my area of expertise, if you guys think the numbers add up then you would be better placed to judge.

As for skipping I put that in as an after thought just in case he is that well built. Have you ever seen a heavyweight boxer skip? I saw some footage of Mike Tyson from back in teh 80s and it was awe inspiring. Done correctly with minimal foot lift it doesn't have to be heavily stressful and certainly no more so than running, in particular because you can do it on a more forgiving surface (even a foam mat) which will provide a greater degree of cushioning.

All that said non-load bearing exercises like swimming or biking would be better, at least until the weight goes down.

neilmct.com wrote: »

what works for u though dude may not suit the OP - he weighs double what you weigh and may not be lucky enough to avoid injury.

Well first up I was being slightly tongue in cheek. As you imply in your second post everyone reacts to training in a different way and manner and what works for person A may be a total failure for person B. Glib clichés like "you can't out train a bad diet" don't really help people like the OP. Yes if they want to lose weight / fat then they need to look at thier diet. But in context not in isolation.

And he specifically asked about running. And yes there is of course a risk of injury with running - as there is with any exercise. There have been no conclusive scientific studies that link joint deterioration to running; for example rates of arthritis in the elderly show no difference irrespective of if the individual is a former runner, Noakes in the Lore of running devotes most of a chapter to the subject. In fact field sports tend to have greatly higher instances of joint (esp knee) damage due to trauma injuries. And by being careful, starting with walks moving to run/walk, following a structured program and getting good trainers / mainly running on grass or trails the OP can minimise his risks.

And I don't think 280lbs is too heavy to run - here is a log from a guy who was 17st 4lbs when he began and he ran a sub 3 marathon in Berlin in Sept and led teh 3:30 pace group in the Dublin marathon this year. It can be done, if teh motivation is right.

Long term fitness, weight loss, etc is about lifestyle changes and lifestye changes are more likley to stick if the choices are appealing; if the sport or exercise is enjoyable to the participant. If he wants to run then my attitude is help him to run, don't tell him he can't but he should do X, Y or Z instead.

CorkMan

the thing is I dont' really look all that overweight, I wouldn't be classified as fat by a long shot. I'm just very blocky.

I think the best option so far is too build up my resistance using a bike machine, to build on top of that with the eventual aim of jogging regularly. If I were to lose 2.5-3 stone I would look a lot fitter. 17-17.5 stone is alright to jog, isn't it?

corkcomp

CorkMan wrote: »

the thing is I dont' really look all that overweight, I wouldn't be classified as fat by a long shot. I'm just very blocky.

I think the best option so far is too build up my resistance using a bike machine, to build on top of that with the eventual aim of jogging regularly. If I were to lose 2.5-3 stone I would look a lot fitter. 17-17.5 stone is alright to jog, isn't it?

no offence at all here mate, but if you are 20st at 6ft then you are carrying a LOT of extra fat, unless you are lifting very heavy weights very often! you keep mentioning that you dont look overweight but thats not really the point TBH, you shouldnt be doing a lot of jogging at that weight, whether its muscle or fat ... if you were to lose three stone by sensible diet and other exercise (non impact) then yeah you would defo be better positioned to start jogging ..

The Guvnor

Hanley wrote: »

Did anyone actually look at the picture?? The dude's claiming to be 127kg @ 20% bodyfat….

I reckon the chap in the picture is more like 10%.
For the record if I looked like the guy in the picture I'd not even consider the jogging!:D

CorkMan

corkcomp wrote: »

no offence at all here mate, but if you are 20st at 6ft then you are carrying a LOT of extra fat, unless you are lifting very heavy weights very often! you keep mentioning that you dont look overweight but thats not really the point TBH, you shouldnt be doing a lot of jogging at that weight, whether its muscle or fat ... if you were to lose three stone by sensible diet and other exercise (non impact) then yeah you would defo be better positioned to start jogging ..

I do lift heavy weights:

I bench 80kg (12.5 stone) 10 times on my last set, I can bicep curl 20kg (3 stone, 2 lbs) and I work my triceps, which got me 18.5/19 inch arms. They may not be 3%BF 19 inch arms, but they are a very solid size nonetheless at 22-24BF%. (BTW my jeans size is 36" waist, it is not 42" or 44" or something very high)


UPDATE:

I walked 3 miles tonight, did it in 1 hour. I stetched often, I really enjoyed it, allievated a lot of stress and will help me sleep like a log tonight. If I can do it again tomorrow, I most certainly will.

Keep on upping it, upping and upping the bar. Eventually I hope to jog 5 miles no prob, aiming for a month or a month and a half (or 2 months if it takes that long, main thing is to exercise, exercise, EXERCISE to get there)

--SmItHy--

Don't just jog, mix it up a bit for opitmum calorie burning! Swimmings great if you're worried about injury! when jogging change your speed often and don't let your body get comfortable! If its hard then good!

Hanley

CorkMan wrote: »

I do lift heavy weights:

I bench 80kg (12.5 stone) 10 times on my last set, I can bicep curl 20kg (3 stone, 2 lbs) and I work my triceps, which got me 18.5/19 inch arms. They may not be 3%BF 19 inch arms, but they are a very solid size nonetheless at 22-24BF%. (BTW my jeans size is 36" waist, it is not 42" or 44" or something very high)


UPDATE:

I walked 3 miles tonight, did it in 1 hour. I stetched often, I really enjoyed it, allievated a lot of stress and will help me sleep like a log tonight. If I can do it again tomorrow, I most certainly will.

Keep on upping it, upping and upping the bar. Eventually I hope to jog 5 miles no prob, aiming for a month or a month and a half (or 2 months if it takes that long, main thing is to exercise, exercise, EXERCISE to get there)

There is absolutely NO way you're carrying a large amount of muscle up top if you're benching 80kg x10s. Sorry.

mloc

CorkMan wrote: »

I do lift heavy weights:

I bench 80kg (12.5 stone) 10 times on my last set

80x10 at a BW of 127kg is not heavy. A 80x10 max is about equivalent to a 95KG 1RM (ish, very ish), which is far below BW. Even a BW 1RM isn't "heavy".

The Guvnor

Be fair 80kg x 10 on the last set could mean as much as a 120kg bench max with a bit of 1 rep technique.:D

corkcomp

Hanley wrote: »

There is absolutely NO way you're carrying a large amount of muscle up top if you're benching 80kg x10s. Sorry.

Have to agree there. I wouldnt consider 36w to be small either, i am at 32w at around 82 - 85kg and I am by no means skinny ..

well done on the exercise dude, just keep it up and you should see results .. BTW, 70% of the results will be down to diet so maybe you should post up a typical day?

The Guvnor

Sorry CorkComp but a 36in waist would be absolutely tiny on a 20st chap at 6ft tall.

I'm wearing 36in jeans atm and I am 6ft3 and between 17st7-18st averaging about 17st10 atm.

If you got a tape measure around Pudzianowski's waist atm when he is about 22st at 6ft1 it will be around 38ins imo. Drop 2 stone and lose an inch and shave 2 ins off this waist and you still are in world class shape no matter who you are.

arybvtcw0eolkf

Hanley wrote: »

There is absolutely NO way you're carrying a large amount of muscle up top if you're benching 80kg x10s. Sorry.

At last someone calls a 'spade a spade'.

corkcomp

Stephen Dead Spot wrote: »

At last someone calls a 'spade a spade'.

we have all been trying to get that point across but the OP is in denial

arybvtcw0eolkf

corkcomp wrote: »

we have all been trying to get that point across but the OP is in denial

I kinda just flew through the thread tbh, maybe in the hope that the OP would cop himself on.

When I was tipping the scales at 20st I was running test @ over 2g a week, benching 190, squating 260 & can't remember my DL for reps - damn the pain, sweat and expense I could have saved myself had I known the OP's secret!.

brianthebard

Careful now, the op will think you are saying he should use test....

arybvtcw0eolkf

brianthebard wrote: »

Careful now, the op will think you are saying he should use test....

Every lifter should test themselves

--SmItHy--

corkcomp wrote: »

Have to agree there. I wouldnt consider 36w to be small either, i am at 32w at around 82 - 85kg and I am by no means skinny ..

well done on the exercise dude, just keep it up and you should see results .. BTW, 70% of the results will be down to diet so maybe you should post up a typical day?

some people do have large hips, i'm a 34 w and i weigh 12 and a half stone!