Be proud that you are doing it and speed will come with time. I remember the first time I ran around the bay 30k race and my trainer came out after she had finished to run the the last 5k with me. Well I was running and she was walking and I said to her this is bad your walk is my run and she said I just walk real fast but you know what it did not matter it was my run and I was doing it. Speed will come. I am still not fast as everyone else but that is OK.

I have just learned that riding will help you to become a faster runner. I find it is easier to get faster with the bike than running.

Make sure you stretch after your workouts and that means the bike . Your running and biking does count as cardio as long as you are getting the heart rate up. If you are than great and if not than peddle a little faster for a minute than recover for a minute or two and repeat. You got this

I'm only allowed to wal****il 7/17 and I hadn't even been doing that until the end of last week. But I've been walking at least .8 miles every day since 6/23 and that's been lovely!

I really, really miss yoga.

Gwen, No. I didn't take your advice negatively. I do want to start slow, to the tune of walking 2 mins then running for 1 until I can build up. I will definitely consider the other apps you mentioned.

Jeff W Waldrop

Heya!

I started running at 260 and quickly realized that I needed a "floor to couch" program before I started a "couch to 5k" program. I've written up advice here in the past, so this is a copy/paste of how I recommend to start.

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My #1 suggestion is "OMG DON'T DO C25K." Seriously, it's not the best program out there. I don't know why everyone swears by it! It's got this really stupid week, I forget which one, where you're like "WTF?! You want me to do WHAT?!"

Okay, sorry for all the caps :P

Are you running at all now? Or is running a new thing for you?

I think the "couch" in C25K is misleading. I know, for me, I had to claw my way up to the couch first and only then could I start a 5K program. I think that the initial intervals are too much for someone who is obese, and perhaps for any non-runner.

What's your fitness level at now? Are you able to briskly walk for 30-60 minutes without feeling out of breath or having any joint/leg issues? If you're not, work on that first :) If you are, yay! This would be the progression I'd suggest:

Week 1: walk 5-10 minutes to warm up, run 15 seconds out of every 5 minutes for a total of 30 minutes, walk 5-10 minutes to cool down. STRETCH. (If you don't stretch, you need to start. Seriously. I didn't stretch for forever and it was life changing when I started.) Do this 3x in the week.

Week 2: walk 5-10 minutes to warm up, run 30 seconds out of every 5 minutes for a total of 30 minutes, walk 5-10 minutes to cool down. STRETCH. Do this 3x in the week.

Week 3: walk 5-10 minutes to warm up, run 45 seconds out of every 5 minutes for a total of 30 minutes, walk 5-10 minutes to cool down. STRETCH. Do this 3x in the week.

Week 4: walk 5-10 minutes to warm up, run 60 seconds out of every 5 minutes for a total of 30 minutes, walk 5-10 minutes to cool down. STRETCH. Do this 3x in the week.

You can use most any running app (I like Runkeeper) to set up your intervals. Keep increasing in this manner, adding 15 seconds of running each week. Work up to running 4 minutes out of every 5. If you need to repeat a week, do it.

Once you're at the point where you're running 4 minutes and walking 1, and this feels survivable, consider an app like the Zombies Run 5k Training plan. It's much better than C25K in terms of development and progression. Plus it includes things like stretching and heel lifts and knee lifts that help keep things interesting.

This probably sounds like a insanely slow progression, but, believe me, it's worth it. The number 1 route too injury is trying to do too much too soon and that's even more so for people like us who have jacked up body mechanics due to our obesity. You'll also need to replace your shoes more often than a normal weighted person will - I have to change mine every 200 miles to stave off shin splits. My normal weighted friends can get away with closer to 400 miles between shoes.

If you haven't already done so, get yourself to a speciality running store to get properly fitted for running shoes. You might also consider seeing a podiatrist for custom orthotics, especially if you've had issues with plantar fasciitis in the past! They're a lifesaver for me.

I'm not trying to sound dire or like I'm warning you off running, since I'm not. Running is amazingly awesome and races are the best feeling and the running community is the best ever :) I think everyone should run :D But it's so easy to totally screw yourself up and then you're out of commission healing and no body wants that.

Thanks,

Jeff W Waldrop