Is it okay to run hard when 20 lbs overweight?

Training Advice/Discussion General

9 years ago 01/29/2015 5:35pm EST

I'm getting back into running after a year off and I'm trying to run the same paces as I used to when I was 20 lbs lighter. I can hit the easy paces (though they are not easy anymore, more like medium effort) and some of the tempos (very, very hard effort) but am nowhere near the speed training (won't even attempt until better shape) I figure if I try medium-hard efforts to get back to easy paces actually being easy again the weight will come off? Or should I run slower since I'm overweight? I hope this isn't confusing. Basically is it okay to run medium-hard effort everyday while overweight?

9 years ago 01/29/2015 5:42pm EST

re: FatCat

You can, if your objective is to get injured. The operative phrase being "after a year off".

9 years ago 01/29/2015 5:47pm EST

re: Trollus Maximus

I'm taking a very gradual approach to the mileage buildup and the year off wasn't sedentary. I wasn't running though.

9 years ago 01/29/2015 5:58pm EST

re: FatCat

You should run, not necessarily slower, but at the same intensity for every workout. So if easy pace means easy, lower it down until it feels easy, etc.. Until you build up towards what you used to be.

9 years ago 01/29/2015 6:39pm EST

re: FatCat

Oddly, heavier runners are not at a higher risk for injury. This is from population studies, though—no work yet on whether THE SAME RUNNER, after having gained weight, is at a higher risk for injuries than before. Some researchers postulate that heavier runners are forced to run slower and shorter, reducing their injury risk, so being overweight is "self-limiting" but that's just one hypothesis.

http://www.ncbi.nlm.nih.gov/pubmed/11916889

9 years ago 01/29/2015 6:47pm EST

re: DAK

Definitely the correct answer.

DAK wrote:
You should run, not necessarily slower, but at the same intensity for every workout. So if easy pace means easy, lower it down until it feels easy, etc.. Until you build up towards what you used to be.

9 years ago 01/29/2015 8:10pm EST

re: FatCat

FatCat wrote:
I'm taking a very gradual approach to the mileage buildup and the year off wasn't sedentary. I wasn't running though.

Not running is sedentary. The only way to improve as a runner is to run. That aside, focus on building volume (double as soon as you can) before you blast out workouts.

9 years ago 01/30/2015 3:22pm EST

re: Trollus Maximus

Trollus Maximus wrote:
FatCat wrote:
I'm taking a very gradual approach to the mileage buildup and the year off wasn't sedentary. I wasn't running though.
Not running is sedentary. The only way to improve as a runner is to run. That aside, focus on building volume (double as soon as you can) before you blast out workouts.

When your first sentence is this incredibly wrong it is tough to take the rest of the post seriously.

9 years ago 01/30/2015 3:33pm EST

re: FatCat

You're incapable of running the same paces as you used to when you were 20 pounds lighter.

Run at the same effort as you used to when you were 20 pounds lighter.

9 years ago 01/30/2015 3:55pm EST

re: FatCat

All running is hard when you're 20 lbs overweight.

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