cparker's Journal, 01 December 2015

Advice....don't run?...Walk at a speed fast enough to make conversation difficult. There are many...many.. people that simply should not run due to injuries, body composition, etc.. There is a tremendous amount of downforce produced when running that affects ankles, knees, hips, and lower back. Get some good shoes...a dog, and go for a walk. 

Start slow and amp it up as your body allows. 

I agree, start walking however slowly/gradually you need to, listen to what your body tells you. When I first started walking a number of years ago after a long time of little activity I had issues with pain in my legs and shin splints...I was embarrassed by how little walking it took for the pain to come. But I kept at it, taking breaks from it as needed, and got past all that to the point that I was able to start running. Due to a back injury I've taken a break from the running for now at least. But just do what you can, as you can, and you can build up the ability over time to do more. 

While I agree with the comments to work up slowly, I think they all lead to the same conclusion..work up until you can run. However, if you are physically unable to run, or develop injuries from running, why continue to run? Running in of itself is not a great calorie burner, it is when you first start to run, but they you quickly adapt and it becomes easier, leading you to run further and or faster to get the same workload as when first starting out. I've known many..many overweight marathon runners that keep pounding pavement wondering when they'll lose some weight. If you like running and have aspirations of 10K or Marathon's, then by all means run...but for weight loss, find another activity with a lower impact physically. 

Is there a track nearby you can walk on? That way, you'll know you're dealing with an even surface that's 'built' for such activity . . . boring, I know, but it's also a great way to track your distance/pace/etc. I agree with everyone else about taking it slow and LISTENING to what your body is telling you . . . I took up jogging again this summer after YEARS away from it and it took me quite awhile (several weeks at 2-3x week) to get up to a mile non-stop. 

These are awesome suggestions. Thanks guys!! We live in the country so I generally just walk our road which leads me to another question. How does uneven asphalt play a role? I didn't even think of that until reading you all's suggestions. I mean, it's not too too bad, but it's a little better than our track and a lot closer lol. 

Invest in some quality running shoes if you haven't already. Meaning $100 plus. If you must scrimp (like I do), do it on other things so you can splurge on the shoes. I thought I was being slick saving money on shoes that look like real running shoes for $40-60 and got myself injured. Plenty of cushioning can cut down on the shin splints. Good support will help cut down on the other injuries. If you have a running store in your area, they can be very helpful in finding the right shoes for you. Some even have a machine that will analyze your gait and be able help with the recommendations. If not, go to a sports store in the mall or any sporting goods store. Uneven pavement can be a problem as well. The better shoes may help with that. I have the same problem with country roads. When traffic is low I try to be in the middle a little bit more, so I'm off the crowned part. The shoes and pavement effected me for both running and walking. For running or walking, ease into it. Only increase your distance and speed a little at a time. You will be amazed at what you can handle if you ease into it and stick with it. Also, as you continue to lose weight it will get much, much easier!