What’s different for heavier runners?

* Shoes don't last as long

* More chafing because more stuff rubs together and jiggles

* More wear and tear on joints

Those are the big ones I experienced working down from a hefty weight to a more reasonable one.

New Here wrote:

And I’m posting anonymously because I can’t figure out what goes on with usernames here, so any explanation of that as an aside, would also be welcome.

Thanks.

Welcome to the Club.

Post with whatever name you want here. There is a lot of Freedom of expression going on here.

If you will, this is the OAN of the running world.

Yea shoes get hammered out easier

Body can get beat if you run hard a lot

Currently losing weight so I’m feeling that right now hahah.

New Here wrote:

Hi all,

First post here, I’ve been browsing the training forum and searching threads for a few weeks. Losing excess body fat, getting lighter will obviously make overweight runners faster but that’s not my question, my question is what is (if anything) different than for lighter runners;

Training

Nutrition

Recovery

Kit

Anything

And I’m posting anonymously because I can’t figure out what goes on with usernames here, so any explanation of that as an aside, would also be welcome.

Thanks.

Your stride length is shorter and you produce more heat.

So instead of flogging your body with hard but slow training and increased mileage, it's better to run short efforts at a decent pace.

As you lose the weight you can do longer efforts at the same pace. This way your mileage can increase naturally.

Mentioned above, but shoes won’t last more than 200-250 miles, tops. Don’t watch shoe reviews on YouTube of 130 lb former college runners. How they interact with shoes is fundamentally different than how you will.

Risk of injury is exponentially higher. Please please please just go slow and really shorten your stride. Shoot for a cadence/stride count of 165-180. It will feel ridiculous but will save you. Track time spent running, not distance covered.

New Here wrote:

Hi all,

First post here, I’ve been browsing the training forum and searching threads for a few weeks. Losing excess body fat, getting lighter will obviously make overweight runners faster but that’s not my question, my question is what is (if anything) different than for lighter runners;

Training

Nutrition

Recovery

Kit

Anything

And I’m posting anonymously because I can’t figure out what goes on with usernames here, so any explanation of that as an aside, would also be welcome.

Thanks.

Running wise, everything is easier and more fun when you're lighter.

I ran a marathon 50-55 lbs heavier than I am now, 15 years ago. It felt like torture, a herculean effort, to train up to 55 mpw, and run a sufferfest of a 5:30 marathon. Injuries were commonplace. I finally got serious about losing the weight, dropped 50 lbs and got to a healthy BMI of 20-21.

Now, I'm able to run 80 mpw in the effort it took me to run 40 before, and ran a 3:13 marathon which felt way easier than the 5:30, with a body 15 years older. Injuries are non-existant or fleeting. Subsequently, I ran a 1:26 half and have a realistic shot at sub-3:00 in a spring marathon, and I'm pushing 50.

All because I dropped the unhealthy extra 50 lbs.

flyoverstaterunner wrote:

Risk of injury is exponentially higher. Please please please just go slow and really shorten your stride. Shoot for a cadence/stride count of 165-180. It will feel ridiculous but will save you. Track time spent running, not distance covered.

If things are this bad, you are better off walking.

I too, was in the same boat as you.

Overweight and trying to run.

Frustrating as hell.

Then a buddy {doctor} told me the truth, "there's no way you are going to fast enough to get your heart rate up long enough to lose weight, your too heavy and you'll get hurt"

"Cycle he said, no damage to your legs"

I did that for the last two years and I'm down to 180 lbs and am starting to run.

Hopefully this last ten pounds come off as I want to be 170 lbs

Yesterday I did 60 minute run at 8;42 splits. Felt great.

So I say to you, "Don't run, you'll get hurt"

Cycle like a MF'er.

Thanks

Not new here wrote:

New Here wrote:

And I’m posting anonymously because I can’t figure out what goes on with usernames here, so any explanation of that as an aside, would also be welcome.

Thanks.

Welcome to the Club.

Post with whatever name you want here. There is a lot of Freedom of expression going on here.

If you will, this is the OAN of the running world.

Thanks. I’ll try to avoid the politics.

obvious things that get overlooked wrote:

Your stride length is shorter and you produce more heat.

So instead of flogging your body with hard but slow training and increased mileage, it's better to run short efforts at a decent pace.

As you lose the weight you can do longer efforts at the same pace. This way your mileage can increase naturally.

Instead of long easy running, shorter with greater intensity? That seems unintuitive. Are you talking about just the weekly long run or as an approach to the whole weeks training?

Joe X wrote:

obvious things that get overlooked wrote:

Your stride length is shorter and you produce more heat.

So instead of flogging your body with hard but slow training and increased mileage, it's better to run short efforts at a decent pace.

As you lose the weight you can do longer efforts at the same pace. This way your mileage can increase naturally.

Instead of long easy running, shorter with greater intensity? That seems unintuitive. Are you talking about just the weekly long run or as an approach to the whole weeks training?

It depends how much extra weight you're carrying. If it's a lot, then walking or cycling is better. You can build endurance and lose weight without excessive fatigue or hunger cravings and enjoy the process much more.

If you only need to lose 10% of your weight, then running 9 minute miles and working hard is pointless if you can run many shorter efforts at 6 minute mile pace several times a week without straining or sweating profusely.

And you can gradually extend those efforts as the weight comes down. On top if this you can do a few efforts at 5 minute mile pace and faster. Again without straining or causing excessive fatigue and hunger cravings.

Define heavier.