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You are here: Experts > Recreation/Outdoors > Running/Jogging > Jogging & Running > Overweight beginner runner
Expert: John DeHart - 11/4/2009
Question
QUESTION: Hello. I'm a 37 year old woman, about 60 lbs. overweight. I'm not a fan of exercise - I realize the importance of it, but I get bored easily. Recently I've become interested in running. Among other things, the efficiency appeals to me. About a year ago I started a "couch to 5k" program. I liked the plan alot, and I saw myself improving; being able to run more with less trouble. However, I developed a pain in my right knee. I saw a sports doctor, had X-rays done, etc. and was told that there was nothing wrong with my knee, but to try a different sport. I was discouraged, but I believe that's not the final word. I see the irony in the fact that my extra weight puts too much strain on my joints but because of the pain, I can't run to lose the weight. I'd really like to work my way to a running program, but I'm not sure where to begin. I've started walking on a treadmill, but already I'm finding it boring, and have the urge to amp up the speed and run. What else should I be doing to get myself ready to run?
ANSWER: Hi Julie
Based on what your telling me about your knee you probably have some tracking and alignment situations going on.I see know reason why you can't start a walk jog program gradually building up over time where you can run only with no discomfort.First though i recommend you do stationary bike workouts 3 to 4 times a week working your way up to 40 minutes med tension high revolution.This will help improve and correct your tracking and alignment situation and able you to burn some serious calories.You have to take care of that knee Julie.If you have any questions just get in touch.I recommend you do the bike for 45 days before you test the knee with a little walk jog and then you want to alternate with the bike and walk jog.
All the best
John
---------- FOLLOW-UP ----------
QUESTION: Thanks...I've started on the bike. I wonder if the height of the seat makes a difference. I keep it pretty low, which means my knee bends more - at the top of the cycle my leg is about 90 degrees at the knee. Is this okay? Also, would a recumbent bike work the same way? My gym only has 3 bikes and sometimes that's the only one available.
Answer
Hi Julie
Yes the seat height does make a difference.The work and how you feel is being done with the quadricepts about 4 to 5 inches above the top of the Knee cap.This should get you seated properly.You need to stick to a up right bike for rehabb,but to burn calories and burn some fat go with the recumbent if that is the only choice.Keep in touch Julie.
John
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