The BEST Advice For Heavier Runners (200lbs+)

[@brushot]

5’11 started jogging at 367 lbs. I’m now about 170 lbs and I feel much faster and burstier than before.

[@deadvibez4978]

Dude you are a god

[@jontee4free]

Congratulations! That's a huge accomplishment!

[@ChristopherBlake37]

Congrats, my guy!

[@realpow3rs]

I'd say so mate! Amazing work

[@bryanprime3438]

How often would you run and for how long? Congrats on the accomplishment. I'm 5'11 too and nearly 300 pounds

[@grantross1360]

Hardest thing to do as a heavier runner is to start building in zone 2. Often feels like you’re walking rather than running but it does improve! Thanks for the video, best of luck in 2023.

[@ferguscrawley95]

No problem with that, it’s all relative!

[@electricant55]

For sure, started at 14min/km which could barely even be called jog. Now that I'm 20 kilo lighter and can sustain a slightly less pathetic 9min pace it's so much better

[@scottmills8222]

I find running in zone 2 almost impossible. I just kinda picked my lowest long distance pace and stuck with it. Hitting zone 2 like you said felt like walking

[@rambeezy]

I started at 264 and now I am 239lbs ! I’m in love with running.. even tho it’s always a challenge . I look forward to one day getting faster and leaner

[@jimmycampbell8175]

I’m right there with you

[@ChattUltraRunner]

just don’t stop! it never gets easier. you get harder

[@DrSarge37]

How long did that take you to get down to that weight? I’m at that 264/265 weight right now and getting back into running now.

[@rambeezy]

@@DrSarge37 honestly I think like 2 months maybe.. seems I dropped fast. I’m actually increasing my calories a bit now because I’ve been feeling exhausted. The journeys fun!

[@toretho]

Im at 264 right now, just started running. My goal this year is to force myself to start like running! So far so good! :D

[@HarlHarlson]

Starting at 6'3 330 lbs wish me luck (:

[@lumpo9681]

Good luck 👍

[@scharnhorst_42]

Keep going!!

[@npm911]

YOU GOT IT HOMIE!!! STAY HARD!

[@wolfmlp]

Good luck!

[@ramonsierra3878]

Good luck brother, hard work pays off

[@KaraChapman]

Thank you for this advice. I've gone from 316 to 199 and am 5'9". Running always seemed impossible for me but now I really enjoy the challenge and the sense of accomplishment it gives me. I'm slow AF and have a lingering hip injury that forces me to keep the distances small but I'm just so damned grateful to now be living a life that incorporates a variety of activities.

[@codyswinney91]

What's your average distance? Great job by the way!

[@KaraChapman]

@@codyswinney91 I keep it short due to a nagging hip issue. Usually 5km. Working towards 10km this summer for an Olympic distance tri.

[@dylanneely91]

That's awesome and inspiring! Congrats on taking your life back 😁👍

[@FrEzNoGriZzLY]

How long did you have to run to lose all that weight?

[@usacustombuttons6787]

Ppppppppppppppppppp

[@ijustdocomments6777]

As a larger woman, I think the worst part of getting into running for me (other than finding shoes because I also have weird feet) was finding a sports bra that I could put on without dislocating my shoulder. Champion makes one called the "Spot Comfort" that has a normal means of putting it on and goes up to 42 DDD- Won't help everyone but it certainly helped me.

[@Spajari]

lane bryant makes great high impact sports bras too, i have the same problem lol

[@reesurgent6400]

I feel this so much! I’m about a 42DD and I haven’t found a sports bra I like or fits properly. I’m tired of wearing 2 of them all the time. 😂

[@TiaNen714]

Try Kohl's 😊

[@isabellavazquez-muniz9250]

Try SHEFIT bras! They are a lifesaver and adjust both the shoulder straps and the rib cage strap, which is super convenient because I don’t need much heat to be immobile for everyday use. When I exercise, I am able to tighten as needed and adjust the support.

[@tuckertech]

SHEFIT is a god send. I haven’t had any issues with back or shoulder pain since I started using them.

[@SeanyeMidWest]

When I did track in high school I weighed 180. Since then I got into weightlifting, and now weigh 220-230. Now, I am trying to train to do a marathon for the first time. Trying to get back into running with my extra 50 pounds has been a bit difficult; I really appreciate the video.

[@gavinstrawn6833]

I was 130 in my first two years of high school, jumped up to 150 my last two years. Then I ran college cross country and out on 25lbs my first season. After college, multiple years of semi pro football, rugby, and ultimate frisbee got me up another 10 pounds. The lock downs added another 5. Then training for Murph and HYROX added yet another 5. So I am now a 5'9", 195lbs dude... but still run decent. I wish I had never bulked up for contact sports, but no going back now!

[@rjs2516]

literally same! used to do 100m and all sprint events in 230after weightlifting and want to build back my speed and agility

[@DougBath-o8f]

Pretty much same. At age 16 I was in the 180's (lbs.) but got down to the 17:40's in 5k and 4:50's in the mile. But that was about the limit for me. Then at age 40 I was just a shade over 200 lbs. and got down to 19:50's 5k and 5:50's mile. That was based on a year with over 1,600 miles of running. You are never going to win a race at this size. All you can try to do is be the healthiest version of you.

[@runningmanli6538]

I’m 5 foot 6inches, weigh 217 lbs today I ran a 7:30 mile on a treadmill. I’ve been running on/off for about 5 years. It been one of my favorite things.

[@ethanYT_1219]

As a fellow 5'6 boi, how the hell do you even get to 200lbs? While still being able to run that pace??

[@michaeltran2743]

7:30/mi is fast

[@solomoncolmenero2747]

5'6" here running at at 7:35 mi/min. 200lbs by pushing your speed every day even if it's a second you get faster and faster.

[@benlopez9595]

​@@ethanYT_1219 You just gotta be a G.

[@AabluedragonAH]

@@ethanYT_1219 I’m 5’5” and I found that my limiter was actually hip flexor strength. When you train those, you can lift your legs REAL fast and that’s extremely helpful when my legs are naturally heavy

[@AnthonyArroyoYoutube]

6’1 started running in may 2022 around 260 lbs and now i’m 220, done multiple 5k races, 5 miles race, and a sub 4 hour marathon. Anyone can do it, gotta be consistent and continue educating yourself on improvements you can make all around for your fitness

[@prealpha2]

Did you change your diet much?

[@cunninghamb1]

That's almost identical to me. 6'1" was 267lbs 2022 now 225 muscular build, running sprint and olympic triathlons

[@sprinter81b62]

Just wanting to share my story as a heavy runner. 6'0" currently sitting at 210 but would say my normal is 195. My highest weight was 305 and I was able to lose all that because of running (and orangetheory). When I first started running, a mile was my target distance. I have now completed 3 half marathons (very happy with my PB 1:48:00!!). Common problems I had included chafing, intense stomach pain after long runs, achilles pain and so on. Body glide, compression boxers, only very small amounts of water before long runs and stretching... I think the most important thing is to be comfortable when you run and take your time.

[@joshdobbs23]

It is possible for big runners! I have done a 100K and 2 50ks. I am aiming for a 100 mile soon. I’m 6ft5 and I dropped almost 10lbs to go from 240 to 230 over the last 4 weeks. Definitely feel a lot better at this weight. Im going for a marathon PR next weekend, this will be my 4th road marathon.

[@MrEsPlace]

6'3" and a lean 200lbs that runs 50-70 miles a week. It's not easy. I'm not fast. A sled helps a ton to boost my speed. I built a couple of sleds in the backyard and while I may have trashed the yard with them, I am faster and stronger. Cool video. I love zone 2 running.

[@feveredmushroomHD]

aye 6'3" 200lbs club! i got a sled too, but i trash the local schools field instead >:)

[@cathynewyork7918]

@@feveredmushroomHD It is terrible if you trash the local school's field. Be classy - protect and preserve the school field for the children.

[@yrnbornstarr821]

How do I avoid shin splints

[@Beardyoldsalt]

​@@feveredmushroomHDThanks. I think I'll do the same.

[@feveredmushroomHD]

@cathynewyork7918 very true.

[@ferguscrawley95]

Hey everyone! Thanks for watching, hope I did a good job of making clear that running can be for all body compositions, and can be made more effective with some simple considerations. Reminder: 20% off at OMNIA with YT2023 (links in description). Don’t forget to like the video (it really helps!) and to comment down below 👇🏼

[@lukerobinson2020]

It would be great if you could follow on with a video for best running shoes for heavier people. I know it's mid stability I need but I always feel like they're too flimsy!

[@HamsterK37]

Should pin this

[@imieinazwisko5925]

​@@lukerobinson2020 Dobry pomysł. Buty dla ciężkiego biegacza to jest problem. Obecnie biegam w New Balance Arishi 4 ale zastanawiam się jak długo amortyzacja wytrzyma. Co kupić żeby przetrwało dłużeji było dobrze amortyzowane? Może Hoka blondi 8? Może coś innego.

[@levibunyan5091]

When you’re used to strongman body weights you forget that 200lbs is classed as heavy 😅 good video with some good tips. Checking in from a 400lbs (slow) runner!

[@VinnyPanettiere]

Thank you for this. I feel like many running posts forget about us over 200lbs and speak to the majority. I have been heavy most of my life, but it hasn't stopped me from running or completing 2 half marathons and countless 5ks and 10ks. One day I'll get my great white unicorn, a full marathon. Great video.

[@DLCShark]

6’4 265lbs(down from 270). I run 2-4 miles a week. Working my way up to a 5k so I can run with my family. Bad knees, bad back, bad feet…still running. I try to stay around 10:00 pace.

[@Uzi_does_it76]

Dude! Thank you for this. I’m 6’5”, 240lbs and I have always struggled with running. Also, CamelBak military/tactical are well built for larger framed individuals.

[@Good-WinGaming]

I'm 6'3". I started walking and weight training at 422lbs, now I'm going to start jogging/running at 315lbs. Thanks for the advice! Great video!

[@MissTNicole]

I'm 5'6 309lbs as of this morning, my heaviest was 394 and my goal weight is 185-200lbs of lean musicles with a feminine figure and become a vegan. I have never been able to run for longer than a block without stopping, being out of breath and my legs burning lol I'm doing a lot better and my body feel good now, I have a lot of work to do!

[@earlmcivor8922]

Great content and thank you for the straightforward presentation. I understand now the nasal breathing test for zone 2 but heck, a quick walk gets me there. I’ll just keep working on it. Keep up the no nonsense advice!

[@dikeledimokone1924]

This is why I love your channel accommodating everyone and inspiring everyone to reach their personal goals!

[@Thegreat772]

I'm constantly amazed by how fast and fit some people are. Its almost a real super power to run for so long at such a fast pace. Any ordinary guy / girl couldn't run to the post office down the road. Even those at the beginning running slow but steady have my admiration. Its the best thing I've done in a long while to get running regularly.

[@alexm1841]

6’3 190 here. When I started a year ago I was 220 🥵ran my first 10 miler in 2:25 and can now run a 1/2 marathon in 1:40; 10 mile in 1:22 🎉

[@rustyO2489]

This is excellent. recently dropped 92 pounds and started walking on an incline but since being off for Christmas I’ve started running on the treadmill and had to constantly reign myself in because I’m feeling much lighter but as a consequence I blow out too quick! Now it’s no faster than a fast walk and I can see the difference already. Love your channel mate👍💪

[@lisagordon6355]

92 lbs??! Amazing. How did you manage this please?

[@russomalley6477]

@lisa gordon it was through a miof intermittent fasting and quitting alcohol for good. Reduced my calorie intake and exercise as much as possible. Still a way to go but very happy with the results so far!

[@chrishunter6528]

I weight 251 at 6’2 and run a 2 mile in 14:10. While not the best time ever happy for my size and honestly don’t want to be much smaller for keeping numbers in the gym.

[@bradmonbarren1387]

One thing you didn't mention is the Galloway method (run walk intervals). Works for bigger runners and new runners. I've been running for 15 years with 220 lbs on me, and the last few years have been injury free with Galloway.

[@TheMjsPrincess]

I’m a 5’ 10 female who always goes between 184-204lb I’ve been running 3 years on and off but seriously training since October last year. Actually put on 12lb since December. Currently eating clean and trying to get back down to 180 because I run so much better at that weight. At the moment I feel so slow and out of breath.

[@TheMjsPrincess]

Update 22/4: I’ve lost 10lb since I wrote on here last and my time is already improving. 194lb now, Still got to lose 27lb. Small steps.

[@gmaxsfoodfitness3035]

@@TheMjsPrincess That's great. Keep at it and you'll achieve your goals.

[@ClickingHeads]

Back in high school I was the varsity heavy weight wrestler (270lbs) running the mile in track. It was such a blast with the starting gun. I was averaging a 5:35 mile time which beat most of the CC runners. So much fun.

[@dewindoethdwl2798]

The “running for yourself” outlook is key. Your goals, your targets, your personal bests etc. Also, don’t just set nerdy goals like X miles in under Y minutes. Try emotional goals ones like “running for smiles not miles” today , run feeling tall or light, regular breaks to listen to your surroundings etc. An effective one for me was doing “spot-the-niggle” runs to try and isolate what wasn’t adding to enjoying the run. Warm up, run and when it became unpleasant I’d ask why? What was not comfortable, like feet hurting or lungs bursting. Once I had a couple of niggles noted I’d trot home to work out what I needed to do to overcome the niggle. Shoes too narrow was one surprise and hands prone to being cold was another. Once they were addressed that resolved other issues. I think having comfy feet & hands left me with more resilience to apply elsewhere, overall I was in a good place. If you can bring joy to your running then you’ll keep at it because, overall, it stays fun.

[@Stealthoneill]

Love the video - I was one of those heavy guys who got the idea to do a 5k during lockdown, succeeded but then just stopped so while I’m heavier (350) there’s some good reminders here for me starting slowly again!

[@TrashPandaAct]

Thank goodness I found this in time for my PT test. I never knew why my knees hurt or why it felt like I was always running too fast for me. I’m 5’10 at 215 and I never understood why I would be out of breath so bad but now I’m going to focus on not overstriding and keeping the nose breathing in mind

[@jeremywhite779]

Awesome inspiring video yet again. As a larger runner, I felt like you were talking to me.

[@ferguscrawley95]

Glad to hear it! Thanks for watching!

[@loganolcott8199]

Started at 310 now 224 started working out to get in better shape now I have the reason because I want to become a firefighter this helped a lot

[@georgev1005]

I was 365 in Jan 2022, I'm 270 now. I just walked my first half marathon. I'm 5 foot 10. My goal now is to get down to 240 in four months and be able to run a 5K. I have started run/walk training following Jeff Galloway's methods. Thanks for the video!

[@danielswaim5566]

1.5 years ago I was about 250 lbs. Now down to 195 or so. I spent about 6 months only doing easy zone 2 running on the treadmill. Started hitting the roads and trails about a year ago. Last month ran my first marathon in 3:25. Two weeks ago raced a 5k in 18:41. Next marathon in December, with a decent chance at running a BQ. It's all about the grind.

[@hightechredneck8587]

6ft peak weight was 390 and 54 waist. Now 310 with a 40 waist. My personal best on my last cycle was 1.5km run without stopping. Just starting a new cycle with significant weight training and cardio on alternating days. We'll see how it goes.

[@martinhalsall8629]

As a bigger boy getting back into running, this is bloody brilliant 👍

[@markmcfadden7428]

Good advice, btw I am a heavier and older runner and when I trained and ran marathons, I switched to thicker HOKA running shoes, it really helped.

[@wngmv]

second on hokas. they also have different level of cushions so you can find a level you are happy with. I trained for and run a marathon in a hoka and it is still going strong after 7 months.

[@kadewhitts059]

Watching this and realising you’ve filmed this at my school is a cool experience

[@hastingsknox6582]

As a “heavy” someone who competes the portion on stride length and body control are essential but breathing is one of the most difficult aspects to master. That and getting off the couch and just doing it. Great video glad you covered all aspects.

[@Tcoldsteel]

My budget suggestions: Couch 2 5K (Free NHS app) C25K Most importantly; shoes- please look around. I suggest cushioned shoes for new or larger runners to start with but each to their own. Cheapo running undershorts/ ‘technical t-shirt & ‘trail shorts’ - lots of stretchy pockets. Really no need to spend an area and leg on named brands. Decathlon and sportsdirect will become very familiar. ‘body’ anti chafe stick Trail bags- won’t be needing them for a while to start with. Save your pennies and get a good one. You might be buying a few, from ‘vests’ to larger, depending on how far you run Learn about nutrition Stretch before and after any run Just my opinion.

[@jakerowsell8752]

177/5'10 and 98kg/216lbs, just ran my first 10k ever in 1:01:19. Running has never been my thing, but I'm getting into it.. My "base pace" is definitely more than my cardio can support

[@MrWasphantom97]

Great video. This is really helpful, I'm a former basketball player who switched to bodybuilding, and I've found it difficult to run consistently because of some of the mistakes mentioned in this video. I'll definitely be taking on some of these tips and hoping to go injury free all year.

[@frederickknapp5340]

I was 252 lbs. got down to 225 and ran a 5k in 38 mins. I think that's pretty good. Must admit I had 4 other guys keeping me motivated and not letting me know how far we had gone until the end.

[@svendbraender3118]

Go on dude, also, thanks for the weekly input on the streams

[@wherearewe4x442]

im a be perfectly honest with you that is a slow time not discouraging you to keep pushing but a 38 5k is slow

[@frederickknapp5340]

@@wherearewe4x442 at 52 and not a runner I'll take it.

[@Thereal_D3V]

@@frederickknapp5340good job bro! That’s amazing for 52!

[@canadianpatriot2498]

​@wherearewe4x442 how much do you weigh?

[@sfg206]

Squats and deadlifts have helped me massively

[@whocares973]

I ran my first 10k at 278lbs and I'm looking to get back into running shape. I'll be taking your tips along with what I did before!

[@Salt9696]

I'm 28 and I’m 6’2” and 245 lbs, and this video couldn’t have come at a better time. Growing up, I was always athletic-playing soccer, tennis, and volleyball, and I swam regularly. I’ve been lifting consistently for about eight years, but I recently decided to get into running. I started with 10,000 steps daily, maintaining a fast-paced walk on a hilly trail. In the past couple of weeks, I’ve begun incorporating light jogs during my walks, and I’ve noticed I’m gradually improving-the jogs are starting to feel easier. My goal is to build my fitness so I can pace myself well and run a full 5K without stopping. This video will be of great help! Thanks!

[@Art-is-craft]

Have a look at middle distance running such as 1500 meters. It is the perfect event to train for that can be crossed with weight training and so on. It also will involve running 5k to build up the longer duration capabilities.

[@nadavegan]

Those PB's are no joke, good job! For me, the biggest barrier to getting into running as a big guy has always been how much my calves hurt for the first few months. But not necessarily pain, more like my lower legs are filled with concrete, just stiff and dead. It is a fine line to walk between strengthening and preventing injury. Some days the stiffness is just awful. I find it to be a highly unpleasant sensation. Oddly though, the faster I run, the better my calves feel. If I trot along at 11 min/mile, they get very stiff, but if I cruise at 8 min/mile they feel great.

[@josephacker5716]

I think this is great because theres so many benefits to running and most people trying to get in shape shy away from it after only running a few times. Took me about 3 years to get up to running 2 to 3 miles every day, and people really need the correct shoe. Cheap or wrong shoes can lead to injuries or juat being in tons of pain and discourage them from running. Glad thid video is out there.

[@callacrap]

I got into running in 2017, lost 6 stone and maintained it for around 2 1/2 years until lockdown hit. Back up to 250 lbs now but keen to get back into running and looking after my general fitness! Great tips in this video!

[@Fridge-lv4pv]

Very informative and helpful for the "thicker" set amongst us looking to get more into running. Pitched at the right level and explained well. Thank you very much Fergus, keep it up!

[@isitrachelorj3953]

6'1/185 and top 50 at US Cyclocross Champs after a comeback season. Going to make a comeback to 5k/10k racing this year in order to crosstrain. Big difference for me is being 62 years old - and that makes injury-free disciplined training a priority. Bit different also that I am a former 4:24 miler, maybe not "elite" but good enough that I've won some races in my day. Love this video. You are spot on just about every aspect, especially about technique and efficiency. How you run can determine how fast you run and will determine how injury free you remain. Big guys can indeed run, ride and race with some careful planning and discipline. If you're a newbie, get a coach as you suggested. Bravo, you got a new subscriber.

[@anthonycarreira8045]

Great video, new subscriber. 200 pound lifter here and I used to run very often (50-100km per month). Going to get back into it as the weather improves and 100% agree with the shorter stride length reducing pain

[@rodrigomedina142]

Last time i ran i was 140lbs and just finished basic training. Got very complacent and 5 years later im 278lbs. My first run was a reality check on how comfortable i let myself get. after a month and a half ive gone from being barely able to jog a 1/4 mile to comfortably doing a 5k in 36:45 and 241lbs Im far from where i want to be but dedication and relentless discipline will get me there.

[@NLGriffin3]

5'11" 240lbs, always been athletic-played soccer, baseball, ran sprints and polevaulted in HS. Never been able to do long distance well so this video has been really helpful

[@jpinpdx]

I’m pleased to have found this video in my feed. I had run regularly up until several years ago, then couldn’t/didn’t find a way to keep that in my regular daily life. Now looking to get back into it again and this is a motivator. Thank you.

[@cupich92]

I'm 277 5'11'' and started this past Sunday I can barely jog a few hundred yards before I have to walk again. I have been walking around 3 miles this week so I've been looking for tips like these, thank you!

[@durandus676]

I went from 155lbs running and gained just 15 pounds from lifting, and decimated my nerves in my calves. My stretching and maintenance didn’t keep up with my increased running regiment and my increased weight, so as I was running more and faster I was just building damage. I PR’d my 2 mile at 11:51… a chain of unhealing shin splints turned out to be a crushed nerve from swelling not splints. Part of my issue is if I get busy I put off my normal runs, then I get right back into my old pace, forcing myself to do high knee miles of 30/60s helped cut that bad habit out.

[@darint07]

I'm commenting before even finishing this video. I was always a runner. Weighed 160lbs and was fast as could be. Started a job where my boss was a professional power lifter when he was younger. I spent Oct to about March 2 years ago in the gym during the winter and gained 40lbs of muscle. When spring came around and was excited for a run... I could barely move. After a year of depression and feeling sorry for myself for not "being a runner" I am back training again. Thanks for this video.

[@koncsaj]

Was 217lbs, down to 195lbs as of today. Started running again. Always felt over 205lbs just got injured constantly. Focusing on running shorter distances 1-3km and nailing technique. Long term goal sub 20 min 5k, with bodyweight around 185-190lbs.

[@TheBodyFirmATL]

I'm 6'2 230 and I have and still train several guys in the 200-240 range. IMO mile splits and shorter sprint intervals are the best way to build your running stamina. Treadmills are your friend, and multiple pairs of shoes! My guys have run low 5:30's treadmill miles. Probably could run sub 5:20 right now.

[@user-pv1qk4so6s]

Came into this expecting some patronizing presentation ... Came out thinking you gave a lot of really good advice for people early in their running experience. Favorite part was providing a lot of advice that encourages flexibility in finding what works for you, not as some hand wavey comment, but with actual examples of considerations that I've had over my 10+ years of running.

[@DoggletPug]

When I first started running, I was around 380lbs. After doing a constant, 5 days a week run for a few years, I got down to about 250lbs. I did this by running usually 0.25, 0.5 or 0.75 of a mile at 6mph range. However, once I was around 300 I was drifting around and couldn't lose the weight despite drastically changing diet. So I started to dramatically increase my distances and speeds, running 1, 2, 3 and even 4 miles in a single session (always at the same 8mph pace, I had bumped it up there as it felt a lot more comfortable to run). I had just recently gotten down to 250, and I love running. I am actually training for a marathon. But I fear that this constant use of heavy weight running on my legs has screwed my knees up quite a bit. I've gotten runners knee once before and it went away within 2 weeks, but I've been nursing the current runners knee for almost a month now and I haven't been able to run without deep deep discomfort and the feeling that it'll pop out. I also combine strength training with my cardio out of desperation to lose this weight, I've been working out 6 days a week with 2 leg days. My form was substantial for so long, so I fear that the only mistake I have made was severe overuse of my legs. On the road to recovery, any advice helps.

[@capslock9031]

Watch Andrew Huberman here on YT. He has a podcast on fat burning. Looks like you might benefit from picking up fidgeting or shivering practices, maybe, to improve fat burning when not running. Also think about the microbiome in your gut and try some stuff out. I've e.g. ordered original Mate and am looking into more fermented foods. Keep it going, you'll get there!

[@faresBtoush1990]

I'm by no means an expert but I'd say consider introducing other low impact exercises into your regimen that serve the same function such as cycling or jump rope or use gym machines like the elliptical and stair master.

[@ChuckCanada1]

I started wearing barefoot, minimalist, flat shoes with a wide toe box back in 2021. I had very very bad feet. I had bunions and heel spurs, I still have no cartilage in my ankles and right knee. ''not like thats coming back anytime soon lol'' However all that said I did rehab on the bunions, lost 400 pounds and have been doing light jogging mixed in walking twice a day for about an hour a time. Then since I refuse to sprint on pavement I only sprint on the treadmill in the gym because it has suspension and give to it. Unlike concrete. I really like what you went over in this video. The only thing I would add is that if running on pavement/tarmac hurts the body give it a go in the gym on a treadmill and just put the absolute lowest point of elevation on the machine that you can. Ours goes up by increments of 0.5 so i just put it on 0.5. I can't even tell its gone up at all but I can feel the difference since its now being supported by the hydraulics and not just sitting metal on metal. It makes it a lot more springy. And yes if anyone wonders, yes I did lose over 400 pounds on carnivore diet. But it's not so much what you eat as much as what you do not eat. And if your like I used to be weighing in around 550-650 pounds then don't start your weight loss journey with running start with not eating stuff that hurts the body.

[@jonathanfroggatt5865]

You are such a great motivator. I’m a bigger runner/jogger and lots of people say I shouldn’t coz I’m a big lad ….. but I love it and they can bugger off 😂

[@Dani90ZH]

I started running 3 months ago and lost 25 kg in that time. Now I am back to 90 kg / 185 cm and running at least 200 km a month. That means I run about 8-10 KM every day. It's just a mental challenge.

[@Liz-gc6gn]

My son is 6’6’, 280lbs, 14% body fat. He runs a lot. He is very careful to exercise and care for his ligaments and joints. They are the Achilles heel (so to speak) for heavy runners.

[@JR-yt5dq]

About 6 years ago I developed planter fasciitis. It hurt like a mother. I knew it had to do with my stride and remembered watching a documentary on chi running. I started using a zero drop shoe (flat) by Inov 8 and my symptoms resolved. The other issue that is common to me and probably to most is opening up my hips. It’s not an immediate feedback but after a few runs your hip area will let you know. Cleaning that up also made me slightly faster.

[@campeirce4183]

Just found this channel 6”4 102/224 good to see some guys that look more like me running!

[@johnsykes706]

All excellent points you made, if I could add a couple of things as someone who has to do fitness tests every year and used to do a "walk" test rather than a "run" test and used to detest running.I have a short, "choppy" stride but two things helped me immensely, both to do with breathing. Set your shoulders back and ALWAYS keep your head up. Both these things open up your chest and maximise air volume making running much easier. You undoubtedly know this but for someone starting out this is invaluable.

[@AHeroAlmost]

I’m around 15ish stone & 6ft tall.. I come from a weightlifting background but I’ve always been pretty active .. started to try and do some running again and amazing for a 10KM run in the next few weeks … I’ve been splitting my running between the road & air runner and it seems to be working so far ..

[@stevepaul9452]

I get a sense I have to keep going after watching this. I am 95kg...been a runner for over 40years....with that comes the fact that my knees have gone to shit..but I will keep plodding along and as someone said down below as SAF (slow as F) and more like a forced march...my cadence is more like getting it done and no matter discomfort.. Thanks for the inspiration and instruction sir....

[@andersonjray]

I am 73” and when I was 220 I ran a 5:15. (Could regularly hit 5:30/5:44 mile) I am now 279 and running below 9min mile is a near death experience

[@tammyschilling5362]

RE: running vests, as a larger woman with a large bust, the Salomon women's has been great. The moveable bungees across the chest are way better than straps and the flat-wide bottles set down low with longer straws are way better than round bottles up high.

[@arnoldestrada8583]

Great advice. I was at 205, 5'6" running 2.5-3 miles in 30 mins on a treadmill. Never was a runner but I knew by running my heart would benefit from it which my whole body will benefit from it. If I can do it than many others can. Shorter strides are a must for long term.

[@urbanadventurer5]

Needed this right now. Thank you for posting it. 👍🏾

[@CalebSapp]

I'm 6'2", 270lbs at the beginning of my running journey. Very helpful video. Thank you!

[@footballfreak41023]

I have started running after almost 2 years. Though I was never a long distance runner, at max I ran 9 km. Now starting with 88 kg body weight and I can run the first 3 km pretty normally, the next 2 km is a bit challenging. However, I am running 5 km without significantly tiring myself. The goal is to run longer and reduce body weight just by running and skipping ropes.

[@Black_Heart_Defense]

6’ 190-200ish lbs, the part about not over striding is very important as my knees had been killing me for a while until I realized what I was doing. Now I feel I can run on back to back days with no pain what so ever.

[@pjaysantos8037]

Thanks for this. All the way here in Philippines. Im not a runner but I’m starting to love it. 80kg- 6’0 More trainings to go

[@zimmejoc]

I’m a 6’6” guy who will never be light. I’ve been focusing on slowing down and nailing my form to make sure my knees can serve me pain free for years to come. As a side benefit, my slow down has meant my zone 2 training has increased. My watch, however, isn’t as happy with the amount of zone 2 training I’ve been doing. Oh well, form first, then l’ll think speed.

[@730prime5]

This video was something I didn't even realize I needed. Bravo!!

[@aevan8tor]

This is meant for me! I'm a lifter and I once had a doctor tell me I should stop running because I'm (as she gestured to my curves) 'not built for it'

[@scuba6797]

A dr doesn't want anyone to run. If you run and get healthy you wont be coming back to big pharma.

[@steveaguay]

Wow really great video. As someone around 200lb and a runner i agree completely. The netting in the shorts is a big one. The only thing I would add is of you are over 200lb and just starting out, just start running then worry more about some of these small things after a few months

[@jhtyler31]

I started a month ago at 228 now I’m down to 201 with 17 runs logged on my NRC app rough start now after my runs i feel great instead of so sore I didn’t want to move much now this week I’ve started running daily

[@Mu1ty]

I'm 6'3 258 I'm down from 308 in Jan and running has helped me drop a lot. I've gone from 16 minutes to 11 in that and hopefully can get it down with this

[@robertarnold6192]

I appreciate guidance from everyone, but I feel like I finally found a video that speaks to my situation (5’11” with a powerlifting background, about 220lb)

[@hansgrobes5480]

Thank you for this video. I am 186cm and have been sitting at around 100kg for the last 10 years or so. Havbeen on a bit of a body recomposition adventure for the last 6 months. Still weighing around 100kg but body fat is down to almost down to 18%ish. I found some great advice and information in this video.

[@Megacaillou]

A little tip about chafing. I used to work long hours out in the heat and would come home barely able to walk. One of my coworkers told me his solution for it. Use a dry stick of regular deodorant on the affected areas before your day. It might not be the most fancy thing in the world but sure works wonders for me.

[@perelandrauk]

I've been running on and off for years and have always been heavier... this time round I started back up thanks to a diabetes diagnosis at 300lbs. I've lost coming on for 40lbs now, and my running is becoming easier, my 5k times are coming down and I'm able to do longer runs. I've got a couple of slow 10k runs under my (very large) belt, but doing my third today I found it easier to run for longer, though I did have to be conscious of my pace.

[@skiziskin]

Just want to agree with every single point you make here. I am a larger runner but just borderline to this category at 6 feet and 185 pounds (though I have topped 200 in the past). I'm 66 years old now and slow as hell. But I still love the sensations of running and I do it at a much lower volume than I did when I was much younger. I did complete a 50 km ultra at this weight 13 years ago and now I seldom run more than 13 km, mostly on trails but I do enjoy an interval workout on a track from time to time. Biggest thing for me at this point is flat, cushionless shoes. Any drop at all and my knees hate me instantly. Flat shoes never hurt.

[@NMLife22]

Started running 4 months ago after not running for 20+ years. At a weight of 260lbs it hurt to run slower, when I was able to get to a better pase the pain lessened dramatically. I am now at 227lbs. I’d say the one thing that has worked for me is consistency, don’t overdo it too quickly or you will get hurt and will most likely stop running again.

[@tylerroe8323]

My body is build for about 135 - 140. I'm 190 now. This is super helpful.

[@PU1KIT]

I am a former Brazilian rugby player. But my last sport was the Brazilian Jiu-jitsu. Twenty years ago I was a runner and now that's what I wanted to do again. But I had 76kg (20 yo) and now 92kg (40 yo - 1,84m height). Thank you so much for this video. I couldn't find anything on Portuguese. I'm very happy to run again. And that's exactly you said. We must be careful, but that's nothing wrong about our frames.

[@brucea7990]

Great video. Informative and well done. Lots of handy information

[@WillPower46]

Thank you for this video.

[@ferguscrawley95]

🤝

[@Trailrunner1978]

I am 44 years old, and have run for 3 years. 6.1", 224 lbs. Trying to break under 50 min 10 K and 24 min 5 K and 4 hour marathon this spring.

[@coolbrotherf127]

Getting good technique early is really important. Don't want to get shin splints and knee pain from running with bad form. I suggest starting on a treadmill slowly to focus on form first before trying long outdoor runs. Doing want to be two miles away and have to hobble back.

[@metalsylux5939]

This is amazing info. I started running 2 months ago for my cardio and because I haven't done so in so long plus being overweight didn't help much. But ill practice this and see how it goes.

[@bpb210]

6'4" and 245#. I have those exact Vivobarefoot shoes and this is spot on about feeling your stride! (I recommend them.)