Run a couple days a week. Walk or bike or swim on the other days. Your goal should be to burn calories and lose weight before getting back to running every day. Running at that weight is hard on your joints.
Run a couple days a week. Walk or bike or swim on the other days. Your goal should be to burn calories and lose weight before getting back to running every day. Running at that weight is hard on your joints.
If you're needing advice on 'starting up running again', you never did it right to begin with. It's like riding a bike. I suggest you research 'the running thing' as if your were starting from scratch for the first time.
I lost 50lbs in 2019 as a 6 foot mid 30s male. From 230 to 180. Now I am consistently 170 but I have a racing weight of 165. I tried cutting to 160 but I was cold all the time, couldn’t sleep, couldn’t train hard, etc.
I didn’t start running until I was 180. What I did to lose 50lbs in a year was to track what I eat everyday in a spreadsheet (a habit I keep up with even now) to make sure I eat at maintenance if I am trying to maintain or at most a 300 calorie deficit if I’m trying to slowly get down to 165 for a race.
At the beginning because I had so much fat to lose, I could tolerate a 1,000 calorie deficit per day. It wasn’t comfortable, but doable for me. As the weight came off I had to reduce my calorie deficit to 750…500…250.
I also did 30 minutes of elliptical training 7 days a week. 75 seconds moderately high intensity -> 60 seconds recovery intensity up to 12 times / about 30 minutes.
I also lifted weights 3 days a week to make sure more of the weight I was losing was fat not muscle. Lots of 3 to 5 sets of compound movements of 5 heavy reps.
I’d recommend not running just yet. But one thing I would do differently is start doing more stretching and core work to reverse over a decade of damage from being sedentary and sitting most of the day.
It is likely that you have tight hip flexors; tight hamstrings, a weak low back; etc. These are all things that will make running more difficult and things you can start working on now since tissue lengthening can take 6+ months of stretching almost every day to work.
No scholarship limits anymore! (NCAA Track and Field inequality is going to get way worse, right?)
2024 College Track & Field Open Coaching Positions Discussion
Matt Fox/SweatElite harasses one of his clients after they called him out
I’m a guy. I see a female psychiatrist. I’m developing feelings for her and confused.