How much should I run each week?

Question

I am 280 pounds and seriously need to lose some weight. But I dont know where to start. How many days a week should I run? How long should I run each time?

Any pointers and ideas would be highly appreciated.

Answer 1

Start with a walking program. Try to do at least 30 minutes each day, even more if you can. It's probably wise to take off 1 day a week...take off more if you have need, especially early on. In the first stages, injuries can occur more easily and it's important to prevent them.

Do learn what proper nutrition is and how to eat functionally and healthily.

You'll eventually probably work to a walk-run program before full-blown running. When you start running you'll probably do 3-4 days per week, and how long is going to depend on the time you have and how much you've prepped your body via the walking program.

You might want to look through articles and the forums at runnersworld.com (tied to the magazine Runner's World), and look into well-known books by people like John "The Penguin" Bingham, Jeff Galloway, and Bob Glover.

For better or worse, you're not the first person to go through what you are now, and you can find more direct resources via the above to people who've gone through similar things (or are still going through them now).

Answer 2

I would say the best idea would be to first start walking regularly. After a week or two of walking a mile or so, start jogging, go for a mile and eventually go further. It is up to how you feel for how far you should run. If you are not tired then keep going. One big thing in weight loss is getting on a good diet. You can run all you want but if you are eating unhealthy then it won't help. Stay away from carbs, foods high in saturated fat, and candy. Good luck.

Answer 3

just a bit more than you believe you can. Every time.

Answer 4

I would try a couch to 5k program. It starts you from nothing to running 5 miles. It's a great program and it works gradually so you don't get burnt out.

http://www.coolrunning.com/engine/2/2_3/...

I recommend getting a pair of running shoes fitted by someone at a running store if you'd like to make running a part of your fitness program.

Answer 5

every day for 1 hour