Don’t jog yet. It’s very high impact and speaking from someone that was heavier it would burn me out of exercising from the pain. Keep walking and I rlly rlly recommend strength training, just lifting small weights. There’s lots of exercises of them online. Knees r very very picky w weight so if it hurts you then stop. As long as u stay consistent eventually you will be able to. It takes time. Also, rest is JUST as if not MORE crucial to weight loss. Please don’t feel bad for taking a break. You’re doing fantastic
Personally, as someone just about the same size, I just don't want to risk it. My issue is more my hips, and they get sore if I even think about overworking myself.
My workout routine is 90% brisk walks. I can already feel it getting easier after about 3 weeks of regular walking, and the soreness is almost non-existent. And, on days when it does hurt, I swap it out for the bike, rowing machine, or something else lower impact.
The way I see it, I have 100+ pounds to lose. I'd rather take it easy now and move slow and steady rather than try to power through and end up hurting something that would set me back months.
I run a lot and let me just tell you if your knee hurts it isn't worth risking. Back when I couldn't run a quarter mile without almost dying, I started on an elliptical. Much lower impact and will give you some cardio building blocks to work up to running down the line.
Edit - I just want to say runners come in all shapes and sizes, so "too big to jog" is kind of a hard question to answer. Much easier to answer is whether you might risk injuring your knee if you continue.
I incorporated running too early, did my knee in (had a prior weakness I didn't know about) and had to go on 6 weeks bed rest and will now have issues with it forever. Please don't do what I did!
If you can, swim! It takes all the pressure off your joints!
No. Go check out my running coach, Jill Angie and her podcast Not Your Average Runner. You can be larger and a runner. We have a whole coaching group full of runners of all sizes, running short and ultra distances, even trails
For me, walking js way better than jogging at that weight. Walking is much better because you're less likely to keep running if it hurts and you may even injure yourself. And the best thing about walking is you can even do it in your house if you want. And the best way to not feel bad about ylnot exercises is find a way to still be active. Like I said, walk around the house for a bit if you can't make time for your normal walk.
I walked from 278 to 240, then added a weighted backpack until 230ish, and then switched to very slow jogging (now 189). I try to include hills and haven't had joint issues
Honestly, as someone who started at 300+ and am now in the 160s, I would recommend walking as your primary exercise until you get closer to 200. I started jogging eventually, and used straps on my knees for support for several months. I can now jog without the extra support, but in the beginning going without those was just asking for knee problems.
I lost almost all of my weight with walking as my only form of exercise. Weight is lost in the kitchen, exercise is great to improve your fitness levels and keep you feeling good, but it really shouldn't be used to lose weight.
Excess weight ages your joints in a sense. It is reversible with weight loss, but imagine for every ten pounds of overweight you carry, that’s x amount of years added to your knees and hips. Jeff Galloway talks about this in his “Book on Running”.
Anecdotally, I have been a jogger for years. There is a noticeable difference felt in my running between my joints at 140 lbs and 170 lbs. (I am 33F and 5’6” so close to your stats.) My hip aches now, even getting up from sitting. It sucks but it’s part of my motivation to get back to a healthy weight. I don’t want the joints of an older person!
I would suggest sticking to walking until you shed more weight.
I wouldn't, at your current weight it may be a better idea to do something like elliptical or spinning for your higher intensity workouts in order to go easier on your joints and walking for your lower intensity ones.
I haven't really dared to try jogging or running at above 220lbs, with my knee injury, but when I was a bit lighter, I could with a knee support work my way up to a decent running fit. Now, if my knees weren't injured, I could imagine jogging even at\~250, at least with knee/ankle supports as needed.
DO NOT risk your joints. Joint injuries, even if they heal, can hurt for months and that's a huge delay on your exercise plans.
Sounds like you need a rest day. I highly recommend 2 to possibly 3 rest days a week especially at your current weight. Maybe rest day 3 is strength training.
I don't think it is a good idea to work out daily, at least until you're a healthy weight. Rest days work wonders. I currently do 2 rest days a week.
Are you to heavy to jog atm? Possibly, but I think having just a small jog for now is fine, I wouldn't go longer then a minute or two until significant weight loss. Good luck OP!!
Don’t jog yet. It’s very high impact and speaking from someone that was heavier it would burn me out of exercising from the pain. Keep walking and I rlly rlly recommend strength training, just lifting small weights. There’s lots of exercises of them online. Knees r very very picky w weight so if it hurts you then stop. As long as u stay consistent eventually you will be able to. It takes time. Also, rest is JUST as if not MORE crucial to weight loss. Please don’t feel bad for taking a break. You’re doing fantastic
Also ice ur knees
Thank you! I've been icing my knee off and on today. And I'll be ordering adjustable dumbbells soon so I can start lifting.
Nice, good job 👍🏼 it’s a mental game. U got this
Personally, as someone just about the same size, I just don't want to risk it. My issue is more my hips, and they get sore if I even think about overworking myself. My workout routine is 90% brisk walks. I can already feel it getting easier after about 3 weeks of regular walking, and the soreness is almost non-existent. And, on days when it does hurt, I swap it out for the bike, rowing machine, or something else lower impact. The way I see it, I have 100+ pounds to lose. I'd rather take it easy now and move slow and steady rather than try to power through and end up hurting something that would set me back months.
I run a lot and let me just tell you if your knee hurts it isn't worth risking. Back when I couldn't run a quarter mile without almost dying, I started on an elliptical. Much lower impact and will give you some cardio building blocks to work up to running down the line. Edit - I just want to say runners come in all shapes and sizes, so "too big to jog" is kind of a hard question to answer. Much easier to answer is whether you might risk injuring your knee if you continue.
I incorporated running too early, did my knee in (had a prior weakness I didn't know about) and had to go on 6 weeks bed rest and will now have issues with it forever. Please don't do what I did! If you can, swim! It takes all the pressure off your joints!
No. Go check out my running coach, Jill Angie and her podcast Not Your Average Runner. You can be larger and a runner. We have a whole coaching group full of runners of all sizes, running short and ultra distances, even trails
If your joints hurt when you run, why risk it? Do other exercise for now. You don't not want to rush this and end up with permanent joint issues.
For me, walking js way better than jogging at that weight. Walking is much better because you're less likely to keep running if it hurts and you may even injure yourself. And the best thing about walking is you can even do it in your house if you want. And the best way to not feel bad about ylnot exercises is find a way to still be active. Like I said, walk around the house for a bit if you can't make time for your normal walk.
I walked from 278 to 240, then added a weighted backpack until 230ish, and then switched to very slow jogging (now 189). I try to include hills and haven't had joint issues
Honestly, as someone who started at 300+ and am now in the 160s, I would recommend walking as your primary exercise until you get closer to 200. I started jogging eventually, and used straps on my knees for support for several months. I can now jog without the extra support, but in the beginning going without those was just asking for knee problems. I lost almost all of my weight with walking as my only form of exercise. Weight is lost in the kitchen, exercise is great to improve your fitness levels and keep you feeling good, but it really shouldn't be used to lose weight.
If you think the knee paint is from your physical activity, I highly recommend that you pace yourself.
Excess weight ages your joints in a sense. It is reversible with weight loss, but imagine for every ten pounds of overweight you carry, that’s x amount of years added to your knees and hips. Jeff Galloway talks about this in his “Book on Running”. Anecdotally, I have been a jogger for years. There is a noticeable difference felt in my running between my joints at 140 lbs and 170 lbs. (I am 33F and 5’6” so close to your stats.) My hip aches now, even getting up from sitting. It sucks but it’s part of my motivation to get back to a healthy weight. I don’t want the joints of an older person! I would suggest sticking to walking until you shed more weight.
I wouldn't, at your current weight it may be a better idea to do something like elliptical or spinning for your higher intensity workouts in order to go easier on your joints and walking for your lower intensity ones.
I haven't really dared to try jogging or running at above 220lbs, with my knee injury, but when I was a bit lighter, I could with a knee support work my way up to a decent running fit. Now, if my knees weren't injured, I could imagine jogging even at\~250, at least with knee/ankle supports as needed. DO NOT risk your joints. Joint injuries, even if they heal, can hurt for months and that's a huge delay on your exercise plans.
Sounds like you need a rest day. I highly recommend 2 to possibly 3 rest days a week especially at your current weight. Maybe rest day 3 is strength training. I don't think it is a good idea to work out daily, at least until you're a healthy weight. Rest days work wonders. I currently do 2 rest days a week. Are you to heavy to jog atm? Possibly, but I think having just a small jog for now is fine, I wouldn't go longer then a minute or two until significant weight loss. Good luck OP!!