Running for a fat guy

Hi Guys,

As some of you may know, I suffered a minor heart attack back in Jan of 2010 at work. I am now wanting to get back into running. When I was a teen, I ran track and field in Highschool. I started off as a distance runner, but ended up being a pole vaulter. I often ran as an enjoyment (sick huh?). I would like to get back into it as a way to deal with my stress and escape from the daily grind.

I'm 35 years old and weigh in around 245 lbs at 5' 9" (yes, I'm a fatty)

I would highly appreciate any input and a running schedule to get me motivated, stay motivated and put me on the way back on track to excellent health once again. I'm not looking to be 140 lbs again, I know that will never be.

Thanks again in advance!

 

Start out with biking, less stress on your joints and less effort to cover a greater distance so you feel like you're really accomplishing something. Plus, they have gears so you can vary the intensity of the workout. Ease into it otherwise you'll cause a lot of damage to your body, joints and heart. What you eat plays a huge role also and be sure to drink plenty of water.

 

Gotcha..I eat A LOT of steamed or fresh veggies, but cheat now and then or I'll binge. I love tofu and asian cooking. Drastically reduced the soda intake and drink tons of ice water on duty. I have a Motobecane 600 ds Mtn Bike that I should get tuned up. Thanks for the input

 

I would say just start out slow and short. Try running the same days every week and the last day of the week use as your Record day. And each week on the last day try and beat the week before weather its the time at the same distance or you increased the distance.

 

x2! this is great advice. starting out on a bike is an excellent way to "ease" back into it (bike riding can be as intense or light as you want it to be). and, of course, diet is a huge part of any fitness plan.

props for getting on it! it's so worth it!

 

Yup, as said, gradually ease into it. Also invest in a heartrate monitor so you know that you're working out in the zone and not over-doing it.

 

Biking is good but I can bike for days and get nothing out of it. After a mountain bike race I can go out with all the other guys and have a good time. Running kicks my ass, I have and never will run a marathon but after running I am tired I feel its much more of a work out that you will see progression from.

 

No pool here at the house..or access to one on a regular basis..I like the other suggestions though. Keep em coming.

 

A very general rule to compare biking, running and swimming was given to me by my crazy marathon running friend. again, emphasis on general...

1 mile swimming = 3 miles running
3 miles biking = 1 mile running

Figured I'd post it up, I thought it was neat when I heard it.

 

Adding to what everyone else has said, try to find a partner to train with. It's a lot easier to get out of the door when you have somebody to work out with.

 

I agree thats why I said say start slow. Im a crossfiter and I hate running!! But there is no substitute for it thats for sure. Another way to stay with it is to get a friend to do it with you. It sparks a little healthy competition and yet it keeps it fun working out with a firend.

 

my cross country coaches always used to say 5 miles biking=1 mile running. lol

 

I mean what ever you chose just stick with it. Anything is better than nothing 1 step to a healthier life!

 

The only thing I would HIGHLY suggest before doing anything up above is start off by getting the okay from your Doctor.

 

Yeah, but they're sick and twisted... I still don't know how I survived cross country. Between that and soccer I think I ran more miles than I put on my truck when I was in high school.

 

I used the couch to 5k program and now can easily run 5k after 6 months. If you have an iPhone, there is a great app called C25K. I have been where you are.

 

The best way to lose weight and get back to where you want to be is sustained running. Focus on trying to last a full hour rather than all out for 10 minutes. I agree with the other guys. When you are tired of running. Get on the bike.

I can make you a routine if you want too.

 

lol no kidding. i was convinced their aim was just to make us run more. I just finished my 10th year of cross country. Soo glad it's over

 

Start by walking then running. Whats your diet like? That could be a major part of your health problems.

 

If you have acces to a gym, maybe an elliptical? Any low stress (on your joints) cardio would be good to start you off I would think