A few weeks ago I started reading  and following the Beginning Runners guide    :-/

I do my warm-up, stretching, and then I am trying to run for 2 minutes, walk 2, run 2......for 10 min the first few days and then I am supposed to build up.

Here's my problem: I am not able to do this. It sounds so easy, but my shins are hurting me so bad after 4 -5 min that I cannot increase the time. I can barely finish the 10 min.

Should I try different shoes?  

I weigh a little over 200 lbs at the moment. Is that just to much for my joints?  ???

And I feel like having a bus parked on my chest. Some days I have more problems breathing, then when I was still smoking (2 1/2 years free of nicotine  :) )

I really like to drop some of these pounds and everybody always says that running will do it.

Need input  :)

In my opinion (and I'm not a doctor, so take it for what it is worth), a good brisk walk would be better for you than running.  Running is very hard on the joints even when you have 4% body fat.  (No offense to you runners out there.)

Any physical activity will help with weight loss (along with eating a healthy, balanced diet).  Do you have a pedometer?  You can get some real inexpensive ones that just count your steps.  Try to make 10,000 steps in a day.  As you get accustomed to this, try to increase your speed.  You can then add light hand weights.  All of this will improve your circulation and your cardiovascular system.  Bicycling is also and excellent "starting" exercise since it does not pound the joints.  If you do bike, just be sure to use the "easy" gears so as not to injure your knees.  Spinning in a low gear is better for you than pushing those pedals in a high gear.

Congratulations on kicking the nicotine.  Congratulations on deciding to get some exercise.  These healthy decisions can make your life longer and more enjoyable.  Don't worry about the running.  I haven't been able to run since I was 11 due to knee problems, but that does not necessarily mean I can't be physically fit.  Walking is an excellent exercise.

First off, congratulations for getting started to taking back control of you. :)

Gabi would be one of the best to ask about running.

Have you thought about building up to that first?  Why don't you try walking to build up the leg muscles.  Take your time and don't overexert yourself.  You won't help yourself if you wind up with an injury that puts you out of comission for a week or two, you might get too discouraged.

I couldn't do even a little walking when I first started on my weight loss journey.  I have damaged one of my ankles and the walking around alot was extremely painful.  I was at 252 lbs, and am down to about 169 and can walk for a very long time and not feel fatigued.

10 mins running may not seem like alot, but for some it is extremely difficult.

Once again, congratulations on taking the first very hard step.   :)

I meant to add about nutrition, but my son started talking to me and I forgot.   :-[

Good nutrition is important not just for health, but when you do any kind of exercise it is essential to eat properly or else the body will not be able to function properly.

Don't forget a good multi vitamin.  ;)

Thanks BB  :) Yes, I do have a pedometer around here somewhere. I always figured since I go walking
with my puppies, I should run in order to loose weight. But I guess there's a big difference between walking and WALKING.
And yes, I just recently bought me a new CityBike. I don't do mountain bikes  ::) ( Just can't get used to the brakes )
Thanks Maroula  :) Good point about building up. And as far as the nutrion goes, I think that I am doing a fairly good job. I kinda looked at the Weight Watchers and combined that with a simple "EatHalfofEverything-Diet". Anything you would share reference loosing weight would be greatly appreciated. CONGRATS on loosing that much!  :) :) :)I want to shed about 60 lbs  :-[

Walking the puppies is great!  You all benefit.  Put the pedometer on and see how many steps you are doing in a day and see what you might need to do to adjust.  If you are already at 10,000, then increase your speed.  The hand/wrist weights are good too - just don't over do them.  

Obviously I LOVE to bike.  It is my ONLY form of exercise due to a bunch of physical issues.  I can walk about 5 miles, then my knees go out on me, but I can bike 70 miles a day without pain and I regularly bike 12 miles to work and back.  Good luck with your riding - and watch out - it can be addicting.  ;)

All good advice above.

If you are still hurting, or hurting more after a few weeks of this then you definitely need to change something.  Decrease the intensity and/or frequency of your run/walk.  That means maybe do 4 min walk, 2 min run, 4 min walk, or less if needed.  The next day do a bike ride or swim laps instead.  You might also want to use some ice/cold packs on your shins after your walk/run session too.

If you aren't using good running or walking shoes (they don't have to be expensive, but something other than ones that have been already used quite a bit) then you may need to get some.

As far as the breathing problems, go see a doctor and get your lungs and heart checked out before you do too much more.  This is important.  Even though you're not smoking now, you may have some left-over effects from it.  If the doctor can help you get that under control your work outs will be much better, and safer.  The weather also effects the breathing -- hot, humid weather is not a time to be doing strenuous work-outs.

Don't be discouraged, most of us need to start less aggressively than those work-out books suggest (I'm guessing most are written with a 20-something, 120 pound person in mind ::) ).  That doesn't mean you can't do anything, you just have to start at a lower intensity and build up more gradually.

Congratulations on starting this new routine, it will pay off!

Thanks!  :)

I think you are right PreciousLocks: those books probably are written for the skinny young ones  ::)
Swimming is good. I love to swim.

This is very impressive, BB ! I couldn't bike that far for the life of me right now. I am just sooooooooooo out fo shape. It seems like I quit a bunch of stuff when I quit smoking. Can you believe that was the last time that I've seen a gym from the inside?
Talking about gyms: Last night I went to the gym on post, cause a co-worker mentioned that they have personal trainers. They will set up a work out plan with you and help you achive your goals. Well, the guy I talked to last night just gave me a 5 minute spill about how good all the machines are here, and wished me good luck  >:(  Not what I was looking for. Today I will go to the gym where I work. See how their attitude is.

People, usually the skinny ones, say anyone can run but I don't think that's true.  Even at my lightest 120lbs back in the day my body just couldn't deal with running.  I have always preferred brisk walking, maybe wear ankle weights to increase your work load?

PS:  Congrats on quiting smoking.  I quit 10 years ago and I still have dreams about smoking sometimes and I sure can't hangout with the smokers, esp if I'm stressed.

:o  My horoscope for today:

VIRGO (Aug. 23-Sept. 22). It
is said that when the student is
ready, the master appears.
Actively seek the help of
someone who has already
attained what you want to
attain, and your perfect
mentor materializes.  ::)  ::)  ::)
Who is it? Who is the master? Maybe I need to burn some candles.....hm*sigh*

ChiliPepper  10 years  8) Good for you! And I was hoping that the dreaming about smoking will end.  :-/
Some mornings I wake up with the nicotine taste in my mouth *Yuk* And there are days when I WANT it soooo bad I can't stand it. Hubby still smokes and has to listen to me complaining about it.  >:( We made one of our trucks smoke-free and the upstairs in the house is a total no-no for cigarettes. Sometimes he wonders how I've been a 3-pack-day smoker for 29 years. Guess it's true that the worst ones are the previous smokers themselves. And then I have days, thinking that all I have to do is start smoking again, and my weight problems will dissapear  ??? That's the little nicotine-devil sitting in my head  ;D  ;D  I guess folks who used to smoke can relate to that.

Hiya Moonchild - Every single person made great points.

But I'm the only runner *EVILLE ;D* *bwahaaa haa*

I'm 54 years old, former five pack a day smoker, 5'5 and yup 120 (which is still heavier than my joints would like for running).

A lot of those running guides have no comprehension of how hard it is for a person who has never run duration to start.  When I first started one single minute was a huge challenge.

There is only one reason why running would be the best exercise for you (provided that you can build up to it) and that would be if you love it.  Loving the exercise can get you where no amount of talent for it can and it makes it worthwhile to make the special effort.  I've had three very interesting knee operations and wouldn't hesitate one minute to get another.  So that give an idea where my head is at (contain yourselves on the obvious location *snork*).

Walking - fast, exercise walking, defined by most as faster than a 12 min. mile actually burns more calories than running that fast, it is also harder, I've tried it *oof*.  I've also seen people do 7 min. miles walking this way.

So basically I'd think, unless it's something you think you'd really enjoy - try something different.  If however, you really want it.  First would be honking good i.e., expensive shoes, two pair, to alternate.  Totally comfortable clothing - pffft with vanity, you're doing this to look and feel good AFTER you are done  ;).

Then the pace.  Forget rules, walk first, then run until you are to winded to talk comfortably then walk again - run again when you are still breathing hard but feeling like it's right, if you stay happy, you are doing fine.  When you no longer feel like doing alternates just keep walking at whatever pace feels comfortable.

Pain, outside normal muscle soreness if a reason to stop until it's resolved.  

Most importantly for a beginner IMO is stay in the range of enjoyment (even if it's a masochistic accomplishment enjoyment), explore how you feel about it and make up your mind as you see how you take to it.

Many a person of 200 or much more has turned out to be a totally stoked runner - extreme endurance in particular, doesn't require the same extreme thinness you see in 10K and marathoners.  Besides, if you are lucky the body will follow the sport, at least lean in that direction...

keep me updated ...gabi

I guess my horoscope for today was right: the master did indeed appear  ;D it's gabi

Thank you!  :) I will definately take your advice to heart. I guess I start by buying me another pair of sneakers (shopping, ladies, shopping  8) )

Do you have any suggestion what I could do about my shins? Could it be the shoes? I read something about possible causes are calcium or magnesium shortages...could that be?

I got a bunch of "cute" workout outfits - I bought most of them a few sizes smaller -  ::) duh. I wanted something to encourage me. Right now it's big T.Shirts and sweat pants 8)

[quote author=Moonchild link=1125406087/0#4 date=1125429936]  
Thanks Maroula  :) Good point about building up. And as far as the nutrion goes, I think that I am doing a fairly good job. I kinda looked at the Weight Watchers and combined that with a simple "EatHalfofEverything-Diet". Anything you would share reference loosing weight would be greatly appreciated. CONGRATS on loosing that much!  :) :) :)I want to shed about 60 lbs  :-[/quote]

Thanks Moonchild!

I joined weight watchers in January of 2004.  It was difficult in the beginning to get used to everything, but after awhile it became a habit and was a lot easier.

It's said if you do something consistently for 16 weeks it becomes a habit.  That's why WW gives out a reward to members who have belonged for 16 weeks.

I always take some plates, always, and start with veggies first on them, then the protein and last possibly a starch.  The smaller plate takes some getting used to, but if you are a member of the clean plate club, it is a tremendous mind relief. lol

Everyone gave you excellent advice...start off slow with whatever you decide, and if it doesn't feel good/right, then choose something else to do.

Good luck and keep us updated on how you are doing...we will be your cheerleaders when you do well and your support when you are struggling.

8)

Excellent post Gabi!!

Okay, Mama bought new shoes today. Kids, dogs, cats and cars alike beware - I will try to go for a "run"

I feel good tataratattaa    8)

wrote on Sep 1^st, 2005 at 2:35pm:

Okay, Mama bought new shoes today. Kids, dogs, cats and cars alike beware - I will try to go for a "run" I feel good tataratattaa    8)

and you will fly like an eagle on your run.

Good luck!  :D

wrote on Aug 31^st, 2005 at 10:13am:

I guess my horoscope for today was right: the master did indeed appear  ;D it's gabi Thank you!  :) I will definately take your advice to heart. I guess I start by buying me another pair of sneakers (shopping, ladies, shopping  8) ) Do you have any suggestion what I could do about my shins? Could it be the shoes? I read something about possible causes are calcium or magnesium shortages...could that be? I got a bunch of "cute" workout outfits - I bought most of them a few sizes smaller -  ::) duh. I wanted something to encourage me. Right now it's big T.Shirts and sweat pants 8)

Aha - excellent.  You are on the right path Moonhopper

The shins - causes or many.  Shin splints, some think is just little muscle tears (normal and part of the process) some think it's bone involvement.  The truth is probably depending on severity it can be both.

The treatment is the same unless you come up unable to walk, at all, sharp big pain, that sort of thing.

it's the muscle group that activates when you flex your foot towards your knee - that's way race walker have the worst shin problems!  Putting a heel lift in your shoes can help tremendously but don't do that yet.  Right now it's probably just conditioning.

hand a weight over the top of you foot while sitting or standing and lift and lower it.  Then point your toe with leg behind you to stretch it.  Those flexibal resistance bands can be used creatively that way too.

And I'd bet Sakina would have some great ideas.

More later,  now trot trot trot and ENJOY ...g

I don't think I'll take up running but I was curious about the "at least 2 pairs of shoes" thing.  I've heard this many times, but I was wondering why?  Is it that they wear out quickly, or is it better for your bones somehow?  And do they have to be 2 different brands of shoes, or can they be the same brand and model?

What are your thoughts on barefoot running?  I wear shoes called Nike Air Rifts which were modeled "after the barefoot runners of Kenya".  They have Air soles, have a split toe (like a Japanese tabi shoe) and are very flexible at the ball area.  I find them extremely comfortable.  But I wonder if they are really sufficient running shoes - we've been made to think over the years that running shoes should have beefy padding all around and do not allow your foot to flex.

Here are a picture of Air Rifts:
http://www.eccentricus.net/khrome/images/3rifts.jpg
(look at the middle pair - you can see the split better)

Cynde

Thanks Gabi  :)
The kids gave me some little ankle weights for x-mas....just have to dig them out again........and I even own these resistance bands (I've been full of good intentions for a while....just hadn't done nothing yet)

BB - I felt like an old eagle - I spread my wings but the flying part was hard  8)

Khrome: I'm still confused on the shoes myself. I own now 2 pair of "running shoes" and one pair of "walking shoes". Hubby tells me that I have to make sure that my shoes are light, daughter tells me to make sure that I have support.........I am trying to find a sports store around here where they put one on the tread mill and analyze one's foot and the walking pattern. Like to have something just right for me and  my old bones.

wrote on Sep 2^nd, 2005 at 4:30am:

I don't think I'll take up running but I was curious about the "at least 2 pairs of shoes" thing.  I've heard this many times, but I was wondering why?  Is it that they wear out quickly, or is it better for your bones somehow?  And do they have to be 2 different brands of shoes, or can they be the same brand and model? What are your thoughts on barefoot running?  I wear shoes called Nike Air Rifts which were modeled "after the barefoot runners of Kenya".  They have Air soles, have a split toe (like a Japanese tabi shoe) and are very flexible at the ball area.  I find them extremely comfortable.  But I wonder if they are really sufficient running shoes - we've been made to think over the years that running shoes should have beefy padding all around and do not allow your foot to flex. Here are a picture of Air Rifts: http://www.eccentricus.net/khrome/images/3rifts.jpg (look at the middle pair - you can see the split better) Cynde

The thing with the two pair is for mere mortals - the cushioning on the running shoes takes a certain amount of time to get back to full cushioning - most of it however is just to switch if you run every day - totally mileage on a pair of shoes is what breaks down the structure and support and the heavier you are the more quickly they break down.

I have Air Rifts  ;D and I love them - but for running for your average person they will not be enough.  Sometimes you find exceptional individuals with really great genetics and for sure, the less you can get by with the better....g

wrote on Sep 2^nd, 2005 at 5:11am:

Thanks Gabi  :) The kids gave me some little ankle weights for x-mas....just have to dig them out again........and I even own these resistance bands (I've been full of good intentions for a while....just hadn't done nothing yet) BB - I felt like an old eagle - I spread my wings but the flying part was hard  8) Khrome: I'm still confused on the shoes myself. I own now 2 pair of "running shoes" and one pair of "walking shoes". Hubby tells me that I have to make sure that my shoes are light, daughter tells me to make sure that I have support.........I am trying to find a sports store around here where they put one on the tread mill and analyze one's foot and the walking pattern. Like to have something just right for me and  my old bones.

Unfortunately only your body and your feet can eventually tell you.  It is very hard finding the right shoe and just when you do they'll change it *grrr*.

People don't always "run" true to type.  My husband is 5'10 and weighs 140 when he's holding a wet dog.  He supposedly needs the lightest most flexible shoe - nope, he does best with the shoes designed for "heavy" runners with extra support and a straight last.

I'm heavy for the amount of running I do and should be in at least stability shoes - nope - I do best with most flexible, least support.

So I'll retract - in the beginning you might want to start with only one pair and see if you feel it's working for you - that involves no turned ankles and check the wear pattern once in a while.  If the body of the shoe starts to come off to the outside you are an overpronator (most common) which probably means stability to motion control will eventually be needed.  If it's the reverse (very unusual) you underpronate and your foot is not flexible enough - you won't be wanting control.  It's actually much more complicated than that but also simpler - if it works, it works.  Basically your ideal foot strike usually is - you hit slightly on the outside of the back of your heel and then roll in - overpronation rolls in too much - if you are watching someone from the back you can actually see their foot hit and bend sharply from the ankle in.  Ideally the ankle should stay almost aligned with the heel.  

There is also your natural arch to consider - if you step on a piece of oh, paper bag, with your wet foot you should see the imprint - if there is almost no open area for the arch you are approaching flat footedness (not a problem necessarily); if you have a huge gap between your heel and ball of the foot you have a high arch, often rigid.

And thennnnnnnn ... there is the curvature of your foot - which determines what type of last is best, straight (hard to find), semi curved (most common) curved (usually for light runners with no problems)

These are all generalizations so YMMV - sometimes you have to kiss a LOT of frogs.  A lot of this isn't even important at the beginning.

The subject of orthodics is even more complicated.

Go to [url=www.roadrunnersports.com[/url]]www.roadrunnersports.com[/url] - browze around - lots of good information

Meanwhile - trottrottrot ... ;)...g

Thanks for the info and the link!  I kind of thought there'd be some trial and error before finding the right shoes.  It's good to know that I'm not doing something "bad" using thin, flexible shoes (for walking I mean.)  

One thing I remember reading about selecting shoes  is that throughout the day, your feet will swell up and expand.  Your feet are smaller in the morning, and bigger at the end of the day.  So you should pick shoes that are big enough to accomodate this.  The article said to try on the shoe, stand up and press the toe with your thumb.  There should be a half-finger of space between the toe and front of the shoe.

Cynde

I definately need to build up some muscles in my legs. And I will wait until the warm weather is gone. According to my doc, I have no problems with heart or lung (he claims my lung is almost as good as a non-smoker's)
My shins are still killing me within minutes of trying to run or walk fast.
Tonight I will go on a "Nordic Walk". I have my sticks ready.
Thanks again for all the great info and the link.  :)

One of my favorite things to tell myself when things take more time than I'd like is "I ain't dead yet" i.e., I still have time  ;D...keep at it, you'll get where you want to get.  Nordic Walk sounds fun - better get on those shins quick though  ;)...g