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Too heavy to run?

Posted: Thu May 31, 2007 5:37 pm
by scumdogg
I've been looking at some of the workouts of the day over at and noticed that some of them include running or sprinting. Over the years I've tried incorporating running in my workout regimen with limited success. My cardio and energy levels all come along fine, my problem is that I start to develop some minor pain in my knees just below the knee caps.

The last time I stuck with regular running for 3 months and really enjoyed it. The pain diminished slightly but never totally went away. Now that I've stopped running (since last summer) the pain is totally gone.

I weigh around 265 lbs. (20 lbs. of which I could stand to lose) and I'm wondering if I'm too heavy to run. I'm also wondering if my problems might stem from the way I run. I'll have to research running technique. Are there any other big guys out there who've managed to stick with a running routine?

Posted: Thu May 31, 2007 8:59 pm
by Admin
Don't worry so much about running sub squats or something, most important goal should be to be able to work out till you are old so if you feel you may damage your knees shine it or maybe run in the sand or on grass.

Posted: Thu May 31, 2007 10:08 pm
by Gary
Try adjusting your technique so that you don't "reach out" with your legs as you run and you land on the ball of your foot instead of the heel. The impact-shock will then be absorbed mostly in that region instead of jolting your stiff joints.

You can either do this by running barefoot or picking a very thin shoe like the Nike Free (designed to maintain the benefits of running barefoot while still remaining a shoe that they can sell).

Posted: Thu May 31, 2007 10:20 pm
by Admin
Welcome Gary!

Posted: Fri Jun 01, 2007 6:06 am
by scumdogg
Thanks for the tip Gary. I researched running technique a little last night and found quite a few articles that suggest the same thing; landing with your mid-foot instead of with your heel. I'll try it out and let everyone know how it works out.

Kevin, I completely agree with you that high-rep squats give you a great cardio workout, but I have a recurring nightmare that someday I'll have to run for my life for some reason or other and that I'll only be able to run for a 100 meters before collapsing on the side of the road. Hence the reason I keep trying to stick to a running routine :D

Posted: Fri Jun 01, 2007 6:16 pm
by Gary
Admin wrote:Welcome Gary!
Thanks! I registered a little bit ago and may soon end up as active on the website as I am with the workouts.

Posted: Sat Jun 02, 2007 1:28 pm
by Bri3626
I disagree Gary. With heavy guys you need very strong support for your feet and good cushion. A good stability shoe is a must. Unless your in shape I don't recommend a chronic run schedule especially if most of your weight is fat. Good conditioning like the program on here is what you should stick with for some time.

To find the shoe type you really need try this web site:

You can determine your shoe needs from there.

In most cases a running coach would probably recommend you run the way that feels most natural to you if your not going to compete. Trying to change your gait and the way you plant your feet is another risk factor for injury (again, this is assuming your not a competitive athlete).

Pushing close to 300 can really run a risk for injury especially if you run on pavement or asphalt. Good running tracks and dirt roads are probably best for joint protection. Grass would be very good but you've got to be careful about terrain changes and what your stepping in heh.

You might also look at whether you need orthotics. When I run chronically I usually change mine out every three months or so. You may have to experiment to find what works for you.

Hope this helps some. Take care.

Posted: Mon Jun 04, 2007 6:02 am
by scumdogg
Thanks for the help guys. I'm going shoe shopping tonight and investing in a good pair of trainers. Hopefully that and a change in technique and running surface will solve my problem.