Runners Advice? Weight loss update

"heliochrome85" (heliochrome85) 06/04/2015 at 07:45 • Filed to: None

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This year I turned 30 and I decided I was tired of being heavy. After a lot of excuses, I decided to get off the couch and do something about it. I have dropped from 321lbs to 265 over the past three months through a combination of dieting and cycling. As a result, I feel the best I’ve felt in years. The cycling has been incredible, and I’m averaging around 80 mi a week in the saddle. Now I have two new challenges that I want to achieve: 1. do a 5k and 2. Do a triathlon.I was never a runner due to knee issues and the weight, but now I am thinking about signing up for a couple events this summer. Any advice to a novice?

Thanks in advance!!

GTI Sprinks > heliochrome85 06/04/2015 at 07:50

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No advice for running because as a cyclist i’m against such things. But, as a former heavyweight (dropped 110 pounds in the matter of 2 years or so from 255 to 145 and have since brought it to a healty 190), i can say congratulations, keep up your hardwork.
There are self-training programs to prep you for a 5k though which consists of regular runs of varying distance over a period of a several months. I’d look into that.

Steve Zissou > heliochrome85 06/04/2015 at 07:58

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Start slow, slower than you think you should start. You’re cardio is probably good from the bike, but running uses different muscles and is harsher for your joints.

Running for a minute/walking 30 seconds etc or whatever ratio you see fit, and increasing the running to walking ratio is better for building mileage than trying to go out and just run as far as you can straight through and then stopping. (You may start out being able to run for 10 minutes straight, but if you have the time and use the run/walk method you can easily surpass that total running time over the full outing.) It’s like lifting really. Do people go out and do as many bench presses as they can one time, then leave the gym? Or do they do multiple smaller sets for an increase in total reps?

Additionally, build mileage slowly to reduce injury risk, and don’t go hard/run every day. Since you’re doing the biking already, I would propose run/walk one day, bike the next, run/walk, bike, etc so you can keep your cardio up until you build up the running muscles.

XJDano > heliochrome85 06/04/2015 at 07:59

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I can’t say much about weight loss or cycling or running. I am pretty fit as it is as being in construction I’m moving all the time and likely waking 3-4 miles per day.

I have done a few 5K walk / runs (we always walk) and it doesn’t phase me.

I did bike 10 miles once to pick up my car from the shop and was exhausted after that. Hah. You know not to take on too much. Try a 5k walk/run, jog some of it, take your own pace, there are always people passing us on those walks.

Congrats on the healthy weight loss.

pip bip - choose Corrour > heliochrome85 06/04/2015 at 07:59

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well done on the weight loss.

for the last couple of years i’ve been walking to work , just to lazy to go running.

i find it’s not what you eat , just how much you eat , and i’ve lost a few kilos , i’m at a steady 92kg.

Steve Zissou > Steve Zissou 06/04/2015 at 08:03

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Also, once you get some mileage up you can look into this sort of thing. It’s more accurate the longer “starter” run you can give them, but a mile is fine if you want to get to a 5k. http://www.runnersworld.com/running-tips/s…

They used to have a free version that works fine and helped me trayin for my marathon. I think they still do, but you have to hunt for it because they try to push their “plus” version. You would have to create a login for the site.

Steve Zissou > Steve Zissou 06/04/2015 at 08:06

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Also, get good shoes. They’re not cheap at these places, but a lot of times if you’re really going to commit to running it’s helpful to go to a specialty running store and let them look at your feet/gait and pick the right type of shoe for you (overpronator vs underpronator vs neutral - that sort of thing). You’ve done a great job with the weight loss, but with bad shoes running can be hell on your joints.

macanamera > heliochrome85 06/04/2015 at 08:09

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Dude! Great job!

I run about a 5k five days a week, about 3.25 miles (granted, on a treadmill), and one really really important thing is shoes. Get the right shoes. Especially if you have knee issues. You would be shocked at how much of a difference it makes.

I overpronate a lot, and I went through a phase where I was running 5-10 miles a day, and my feet/knees were killing me and I had terrible shin splints. I went to a specialty running store called Fleet Feet (look them up, I’m sure you can find an equivalent where you live). They analyzed my stride and gave me perfect shoes to suit my form (Nike Structure 17) and proper inserts to correct pronation and provide arch support. Now, I have literally no issues whatsoever, it was the best 150 bucks I’ve ever spent.

Keep it up dude! You are a doctor, so you already know, but diet is even more important than exercise. Biologically, your body doesn’t want to be (overly) heavy...if you adopt a mild caloric deficit (~300 cal/day) and appropriate exercise, you will be shocked at how quickly you get results!

505Turbeaux > heliochrome85 06/04/2015 at 08:10

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Awesome, nothing to add just that good on you. I live those knee issues every day or I would probably be running myself.

macanamera > Steve Zissou 06/04/2015 at 08:10

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My advice exactly, I just wrote all about it.

macanamera > 505Turbeaux 06/04/2015 at 08:12

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Dr. Mac here, I prescribe 75,000,000 mg of Miller Lite daily. Should clear it right up.

random001 > heliochrome85 06/04/2015 at 08:12

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Bravo, sir! Bravo!

I’m getting a little soft around the middle myself. Either that, or my wife is drying all my pants on super hot. Let’s go with that....

I'm just starting getting back into running myself, so you won't be alone!

LongbowMkII > heliochrome85 06/04/2015 at 08:13

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No real advice, but a big congrats on your progress!

kafromet > heliochrome85 06/04/2015 at 08:15

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As a fellow fat guy, awesome job on the weight loss! I know how tough it is to make the change.

I don’t have any advice on running (I love biking, but my personal motto has always been “if you seem me running, start running!”) but just wanted to congratulate you on the work and the results. :)

505Turbeaux > macanamera 06/04/2015 at 08:18

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I think maybe I am taking too much of this supplement then

ttyymmnn > heliochrome85 06/04/2015 at 08:22

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No advice, except to say that you’ve done extraordinarily well. I didn’t feel like riding today, but you have inspired me to get on the bike anyway. I would be interested to know how you dropped so much weight in such a relatively short time, particularly your diet.

JawzX2, Boost Addict. 1.6t, 2.7tt, 4.2t > heliochrome85 06/04/2015 at 08:24

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yay! Good job! Running is hard on the joints and the feet, and even harder when you’re heavy (first hand experience here). If you can, run on unpaved surfaces. Dirt roads or paths. Lawn-type grass or fields are too soft, and you’ll tire quickly, but a packed dirt surface is just enough softer and more forgiving than pavement that it will not punish the heavier runner into quitting because of foot pain. I also find that paths and trails are much more interesting to run on, which helps keep your mind involved and stave off boredom. Running on uneven surfaces does increase your chance of turning an ankle or slipping and falling, but start slow and don’t beat yourself up if you feel you have to slow down and walk over some patches, even if you have the wind left to keep up pace. You’ll gain strength and improve balance vs. Running on the road, and muscle burns energy (including fat)! Being a really good road runner depends a lot on body style, and unless you are low mass and have efficient muscles it can be very frustrating to see the “naturals” effortlessly beat you all the time, even if you AREN’T a super-competitive type. Trail running requires strength and technique and is less about will-power than brain-power. I think its a much more rewarding style for us heavily-built folks. Plus, pretty paths and nature; bonus!

also: If no one has drilled this into your head a million times yet: Shoes shoes shoes shoes shoes shoes. Buy the shoes that fit, not what the magazines say are “great”. Buy expensive shoes if they fit, buy cheap shoes if they fit. Do not hesitate to replace them if the soles or lining get worn, or even if you just think they “don’t fit like they did when they were new” you should be trying on at least 10 pairs before you buy, and don’t just stand in one place and wiggle your toes, bounce around, put side loads on them, run a little, and even more importantly STOP, hard. Don’t just buy bike or rebock or new balance, try names you’ve never heard of, some of the small specialty manufacturers make damn fine shoes, and/or cater to different foot shapes that the big manufacturers don’t because of their volume policies. I like Mizuno and laSportiva myself. The Mizunos are great all around for my style and foot shape. People tell me the laSportivas run narrow, but I find they actually fit very well if I go 1.5 to 2 sizes bigger than usual. Great heel boxes and well positioned arches with nice foot-bed angle and excellent traction... Ok... I'll stop now ;)

thebigbossyboss > heliochrome85 06/04/2015 at 08:28

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That’s great man. I too was at my heaviest this year after life came to kick my ass last fall. I weighed 225lbs the heaviest I have ever been. In January I was like you and said “I am going to get back to form” and have dropped about 12 pounds down to 212. I am a muscular guy at 5’11” so I’ll never weigh less than 190.

But what I can say is congratulations, and keep it up. I will try to keep up with you. I used to love fast food so much, but now everytime I am about to eat it I am like “yes...but what about all the exercise you are doing, you are now undoing it”

Way to go!!!

TheRealBicycleBuck > heliochrome85 06/04/2015 at 08:32

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Since everyone is focused on the running, I’ll talk about the swimming. Find the triathlon you want to compete in and make sure you practice swimming in the same environment. Swimming in a lake is not the same thing as swimming in a pool. The lake requires a more heads-up, out of the water style. Not that you are going to use the lifeguard approach style for the entire swim, but you do have to raise your head more often to orient yourself. If you aren’t used to it, it can put a strain on your back and neck, making the final time on the bike miserable. Just remember what it was like when you first started riding on a road bike. I’m sure that your neck and back protested.

Also see if you can find opportunities to swim with groups of people, even if it is just sharing a lane down at the pool. Learning to pay attention and keep your hands and feet to yourself, pass and be passed safely, and deal with the turbulence of swimming with others around you, are all important skills.

I also suggest getting certified as a lifeguard. One of the most important skills you learn as a lifeguard is how to protect yourself from a drowning person. Even a small child can take you down with them if you haven’t learned how to escape.

Good luck and keep up the good work!

OPPOsaurus WRX > heliochrome85 06/04/2015 at 08:38

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Back in middle chool I was on cross country. I stopped running in High School and went to mountain biking. Now I’m back to running. I do a 5k race maybe once a month. Pick one thats about a month away and just sign up. It will be easier to get going if you know you have that coming your way. Do as much of your practice running on soft surfaces, like dirt trails. running is harder on your joints and the dirt offers some cushion. Dont expect to win a 5k, cuz um, they crazy. I’m is good shape, just got my best time of 22:08. The guy that won hit something like 16:00 which is crazy fast. Just go to have fun, and have someone go with you. theres a group of about 8 of us now that do them.

Carl (@stuffcarlsays) > heliochrome85 06/04/2015 at 08:39

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As a man of similar carriage, I can speak to this. I started running last summer with intentions of running a 5k last August. Shoes are the most critical part of your long term success in this endeavor. I started slow; ran short distances without stopping to see how far I could get, incrementally increasing the non-stop distance each time. By the time the 5k snuck up on me, I was able to do about 1.25 miles without stopping. Granted, I started training about 5 weeks before the race.

I think the key in all of this is not pushing yourself too far out of the comfort zone; do what feels best for you and don’t take your foot off the pedal. I know for me, it’s about motivation; once I’m doing this every day and have made it part of my routine, I have no reservations about going out and running. Excuses are easy to come up with, but overcoming them is the true victory.

Great work on the weight loss so far! It will certainly pay dividends in all aspects of your life.

Jonathan Harper > heliochrome85 06/04/2015 at 08:42

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Awesome work. My dad started doing triathlons just before he turned 50. Not really seriously or really competitively but just as a thing he could build up to each summer and tackle with his friends. He once convinced me and some friends to enter as a team, I lucked out somehow and got the bike portion. Keep it up!

Alfalfa Romeo > heliochrome85 06/04/2015 at 08:46

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Steve Zissou summed it up pretty well. Especially since 265 is still pretty heavy for running, start slow and get good shoes. The impact of running will effect you much more than you think it will.

JawzX2, Boost Addict. 1.6t, 2.7tt, 4.2t > heliochrome85 06/04/2015 at 08:52

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...

s

fucking kinja mobile just ate about 1000 words on the personal nature of shoes and don’t necessarily take the word of the people at the runner specialty store as gospel just because that have fancy equipment and use big words...

Rico > heliochrome85 06/04/2015 at 09:00

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I have no advice but I do want to say I am proud and happy for you man, taking the time to really focus on your health is important and everyone should do it. Oppo’s rooting for you!

Sejji > heliochrome85 06/04/2015 at 09:25

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Don’t lift!

(Keep it up you’re doing great)

smobgirl > heliochrome85 06/04/2015 at 09:31

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I’m a beginner’s marathon coach, just wanted to give some form advice. Lots of newer runners over stride. I’m not getting into the heel strike or mid foot debate, but your striding foot should land under your knee (not outstretched) and your momentum should come by pushing forward off the back foot rather than reaching with the front foot. Try to keep your stride shorter but quicker (150-180 beats per minute) and lean from the ankle, not the hips. Your spine should be straight to give your lungs a chance to work (many new runners hunch over or arch their backs). Lastly, if your feet are making a lot of noise, you’re wasting energy. Pounding or scuffing is an indicator that you’re essentially “braking” with each step. Obviously you’re going to hear some foot strike noise since none of us are built like those skinny folks who run for a living, but just be alert to how much noise your feet make.

Also going to second the run/walk suggestions. Best of luck!

Biggus Dickus (RevsBro) > heliochrome85 06/04/2015 at 09:45

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The swimming section from my experience tends to be the one people under prepare for. If not prepared for, it will tire your whole body and give you a bad day. Another user hit on some great points but as a swimmer I’ll add a few points:

-Make sure you learn how to properly breathe while swimming. Exhaling out of the water will tire you out much faster.

-From my experience, swimming in a lake takes noticeably more effort and has it’s quirks. (Chop. Less bouyancy. Also, you don’t have much to orient yourself to)

-The key to endurance and speed in the pool is realizing that reducing drag is far more important than increasing power.

crowmolly > macanamera 06/04/2015 at 09:50

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Nailed it!

Get good shoes from a place that knows how to fit them properly. Some places like Roadrunner sports will do a gait analysis and foot strike test to get you into the proper model. Pay the premium to get it done right.

Also, shoes have an end-of-life after a set number of miles/months of wearing even if they still look good.

Steve Zissou > Steve Zissou 06/04/2015 at 09:54

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Also, “bad shoes” doesn’t mean “cheap shoes” it means “the wrong shoe for you”. Price and reviews does not necessarily mean good or bad. I will never recommend one specific shoe as “good” to a person if I don’t know how they run.

wacopalypsenow > heliochrome85 06/04/2015 at 09:56

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Congratulations! Interestingly enough I started at the same weight as you (about 320-325) and am down to around 265. I have not done it as fast as you though. I started out last year just crash dieting (eating nothing all day, basically one meal). It worked to get me started and get moving but then it of course stopped. Stupid idea, but i had to do it to learn to control myself. Now I’m concentrating on keeping my blood sugar level by eating healthy every 3 hours (vegetables, fruit, proteins...nicht Carbs). Seems to be working. I’m jogging, and as the weight comes off, the knee aches have gone away for me. Keep up the good work.

Chteelers > heliochrome85 06/04/2015 at 10:00

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Great! Good luck! I’ve been a runner for a long time, and have had to battle a family history of bad knees. Biggest thing that helped me was forcing myself to take walk breaks. A 30 sec to 1 min walk break at regular intervals is enough to let your knees/ankles/hips rest a bit, and dramatically cut down on my injuries. If you’re just starting, pick an interval that feels comfortable, like every .25 mile or so take a 30 sec - 1 min walk break. There’s no need to just keep pounding it out. If you’re ever worried about the time penalty, don’t. It’s minuscule to overall finish times to add some walk breaks.

Other tips: Always push yourself. Add distance, or add speed, or add tempo running (google it). Keep it changing cause its easy to get stuck doing a lot of work, with little results. BUT always listen to your body. Running injuries are notoriously sneaky. Pushing through a little nagging pain can result in a repetitive injury that takes weeks to heal. Muscle exhaustion is good, pain is bad - stop.

Best of luck!

Highlander-Datsuns are Forever > heliochrome85 06/04/2015 at 10:33

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I’m an avid cyclist and found I just don’t run very well, every time I try it I end up with some silly injury that prevents me from ridding my bike. That being said start really slow, like really really slow and make sure you have really well fitted shoes, like from a real running store. I got planters faciatis from running 2 miles in bad shoes. It took 6 months to heal. If there are some dirt trails around where you live get a decent mountain bike, they really make the cycling fun.

R Saldana [|Oo|======|oO|] - BTC/ETH/LTC Prophet > heliochrome85 06/04/2015 at 10:43

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HOLY CRAP Amazing results, mate.

R Saldana [|Oo|======|oO|] - BTC/ETH/LTC Prophet > heliochrome85 06/04/2015 at 10:54

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I benefited from being a Marine brat by excelling in endurance sports due to always wanting to be around my Dad. He coached the Naval base swim team and was a swim instructor for much of my early childhood. I can honestly say that the experience I gained in going from beginner swimmer to a USAT amateur triathlete by my teens is solely based on time spent in the pool.

Swimming is the most sustainable lifelong exercise that the human body can handle. There are swimmers still putting in the distance and close to the same times they did in their 30s around age 65. Swimming does not take the musculo-skeletal toll on the body that running and weightlifting alone do.

I would advise you to swim in an Olympic pool at least 400 meters daily for 30 days. This means in a 50 meter pool 4 down and back laps, non-stop. I would also advise you to grab a kickboard and kickboard, freestyle crawl stroke, for 400 meters (4 down and back laps) nonstop. This is a fantastic workout and will quickly build up your cardiovascular endurance. I am sure that before you hit the 30 day mark you ill be ready and able to swim 800 meters or more non-stop. There are far more techniques to add, but this is just my two cents.

I am amazed and impressed with your diligence and progress. Keep striving to find and become the strongest version of yourself in whatever fashion or form that takes.

StndIbnz, Drives a MSRT8 > heliochrome85 06/04/2015 at 15:10

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Awesome work! Keep it up.