The BEST Advice For Heavier Runners (200lbs+)

Here are 4 things to consider for those of us wanting to improve our running whilst maintaining a higher bodyweight.
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TIMESTAMPS:
00:00 - Intro.
1:49 - Context on myself.
2:53 - Have a plan, don't go too hard too soon.
3:27 - Practical considerations.
5:39 - Understand and analyse your technique.
7:27 - Vivobarefoot HACK/drill.
7:57 - Z2 training is king.
9:50 - Outro/conclusion.
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[@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!

[@user-zq2fw4gk9s]

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

[@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

[@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 😁👍

[@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!

[@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.

[@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?

[@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

[@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.

[@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!

[@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.

[@dikeledimokone1924]

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

[@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!

[@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.

[@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!

[@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.

[@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!

[@urbanadventurer5]

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

[@rustyobollox2489]

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!

[@miamidolphinsfan]

Happy New year Fergus ! I've already started my change from just lifting to power walking and as I get my mobility better to running by Valentine's day, is the plan !

[@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.

[@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.

[@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

[@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.

[@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!

[@martinhalsall8629]

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

[@brucea7990]

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

[@30somethingmike]

Fantastic and informative. Thanks so much. I’m a thicker set runner and this has helped me no end ❤ subbed and looking forward to seeing your other videos 💪🏼

[@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.

[@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!

[@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

[@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!

[@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.

[@TheGbrown86]

This was helpful. Been just over 200 for years. This is not a topic that I’ve found a tonne of great info on. Thanks again Fergus.

[@fletche19]

Very informative and engaging - thanks for the excellent video

[@trrivard]

Thank you for the Zone 2 primer! Great video!

[@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.

[@730prime5]

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

[@c0wb0yk1dd]

Thanks for the advice! Great video.

[@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!

[@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.

[@finn_english]

Superb video thanks, just what I would have need when getting into running. I've just been working on this exact overstriding problem even though I only started using "regular" shoes recently (previously had been running in vivo barefoot). Zero drop and high cadence are my main aims for the gait retraining phase I'm currently in now. Cheers and more content like this please!

[@glennkirkpatrick1093]

Hey Fergus, Happy New Year. This video was timed perfectly for me. I'm getting back into running with some seriousness after years, and I'm at least 20kg heavier. I struggle to run in zone 2, I end up walking fast, so most zone 2 work for me is on a bike or rower for now. I love the channel, thanks for these tips and short inspo videos.

[@ferguscrawley95]

Great to hear man! Best of luck with your training - and there is nothing wrong with doing a lot of work walking fast/uphill to improve efficiency on your feet!

[@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!

[@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

[@peenhead9938]

The shorter stride with a faster cadence is what helped me. It made running easier and allowed my body to recover faster. I had no clue how badly I was overstriding. Im so upset no one told me that earlier in my life.

[@hughdavies5209]

Same. My quads and knees would be sore for days afterwards when I used to overstride and I just thought I had to run more to condition them

[@Thelazypandadesign]

Love this! Thanks Fergus

[@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.

[@cheesepie4ever]

Thanks Fergus. I had to stop running after getting a tibialis injury from gaining weight and not building up volume gently enough. I'm planning to get back into it so I'll take extra care of that after watching your video!

[@EBoone503]

Loved this-- every body is a capable running machine.

[@kadewhitts059]

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

[@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.

[@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 🎉

[@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.

[@SoulQuJo]

Very cool, very helpful, super informative

[@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.

[@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.

[@matthewwhittington7722]

Super helpful, thank you!

[@suffolk.candles]

Nice video just gotten into hybrid style training, running and strongman style stuff. Useful tips!

[@saintvino1772]

Strongman is probably the most compatible strength sport with endurance training.

[@Parceloader]

Thanks for making this man! I've been struggling recently with running because of my build/weight, and a lot of the advice online is geared for leaner folk, so I'm super happy to see something that'll help me keep going!

[@ferguscrawley95]

Great to hear man hope it’s useful!

[@sneekylinux]

Just found your channel and now know I'm not alone, ta bud (subbed)

[@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!

[@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.

[@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

[@devonallie]

Watching this at around 175lbs and still finding it quite informative!

[@jeffinthesnow]

Man, I love Fergus’ content

[@RandolphRunningClub]

Great video and much appreciated content. At 6'4" and 215 lbs, a lot of the advice out there is not so applicable, especially the nutrition portion. Getting that right was probably the biggest success to helping me in the marathon!

[@user-tq3ud9zi7w]

Thank you for this video.

[@ferguscrawley95]

🤝

[@sonyskywalker9508]

Finally a video for us

[@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 😂

[@sjmheron]

Great video. I have flirted with running through my life but get horrible and unrelenting shin splints that inevitably derail my progress no matter how slow I start and what other activities I try to do to help. I've moved to a part of the world where I want to be out more (probably trail running rather than print/timed running), and will try again at 40+.

[@breezeboxing3249]

Yess 👍🏿 the video i needed 😊

[@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

[@donshipman8441]

Great shite bro Subscribed

[@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.

[@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.

[@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.

[@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

[@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.

[@musaed007]

Really good video. I started running as a heavier bloke but ran 8km on my second run and herniated a disc. Going to slow recover but I will give this a go again. Zone 2.

[@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.

[@leodinho1914]

Great vid 🤙 thank you

[@krxahfb]

I am down to about 211 and have run 5 half-marathon’s training for a 6 and thinking about running a full. It’s been a fun adventure getting to this point and I am just looking for ways to continue to push myself.

[@bikesandlaces]

Thanks for sharing!

[@htkcade]

Great video thank you

[@flashsgarage]

195cm and 100kg here. Always used to be a keen - if not very good - runner, but since breaking my femur in a motocross accident 4 years ago, have struggled to get back to it. Barefoot shoes definitely help force a more efficient style, just need to stop my brain trying to run as a 44 year old like I once could as a 24 year old!

[@Ruben14Elias]

Thanks this is pretty helpful there aren't many videos targeted for larger guys

[@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.

[@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.

[@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 ..

[@BegravelseinBrussels]

I haven't been under 200 since I was 18, and I have ALWAYS run. This video is great!

[@wheaties1435]

Wow. Thanks for this !!

[@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.

[@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.

[@gentlegiant3533]

Great video. Thank you. Looking forward to using some of these when I finally get rid of my plantar fasciitis. By the way, I love the music in this video. Is this something you came up with or is there a track I can find online?

[@2jmajjic]

Really cool to see so many people in the comments that have transformed their bodies and health

[@Good100]

The advice on breathing is a big help. I didn't realize that I could actually do more improving my cardio by keeping at a nose-breath pace. I thought you had to go harder.

[@everythingbutthegym6130]

Hell yeah. I'm 6'1" and 230, so running feels tough but im getting better !

[@j-sammys5549]

Great video