I want to run again

I'll be 45 next week. Over the past 7 years I've put on maybe 50 pounds working at an insane job - I'm now about 210lbs at 5'8'. I've got to admit I love the job and actually love the long hours, so I have only myself to blame.

I used to run a lot. Not particularly long distances, maybe 35 to 50 miles per week at 7:00 to 8:00 pace. My weight then was between 135 and 150lbs. Not due to the running per se, just general lifestyle (rock climbing, biking, running). I haven't run much at all in the past 10 years.

I've felt that the maximum weight that I could comfortably run at was maybe 175lbs. Years ago I experienced some shin splints and knee pain when I overdid it and wasn't resting properly. At the time the injuries laid me off from running for up to six months (knees) but were always recoverable. This is the main reason I've not gotten back into running for the last couple of years. I've been hoping to get my weight back to where I don't hurt myself, but haven't had much success. I've been biking a lot, but just can't get the same CV workout that running seemed to give and it hasn't done much for the weight.

Now I (literally) dream about running again. I need to change my lifestyle dramatically and I feel there's nothing like looking forward to an evening run and setting time/distance goals to keep you focused and eating right.

Are there any exercise gurus or medical professionals out there that can comment on whether it's at all wise to begin running again at my weight? I see some amazingly 'hefty' folks running and can't help but wonder if those guys are doing themselves good or bad by attempting this. They're not too gracious, but my hat's off to them just the same. I'm thinking that even if I can get in just two short runs a week, over time I can gradually regain some fitness - maybe even drop a couple dozen pounds.

You'll be more vulnerable to injury because of the extra weight. This doesn't mean that you can't run, it means that you need to train smart and not try to do too much too soon. Diet is also very important, probably more so than exercise at this stage.

My story is similar to yours: 15 months ago I hit 217 pounds (I'm 6 feet even, or 1.80 meters) and decided to get serious about training again. My specific strategy was to join a gym so I'd have a place to cross-train and access to treadmills for bad-weather days (thunderstorms, ice storms, 90-plus degree days). I got some sessions with a personal trainer, and we focused on nutrition & diet at first, then got serious about working out.

I was running from the start. Took it easy and cross-trained a lot, but then the weight started coming off, and I was able to run more. I dropped to 182 pounds within a few months, where I've been for nearly a year now; I'd like to get below 170 but for now I'm happy to have consolidated the loss. More to the point my 10K times have dropped from 55:20 around Thanksgiving 2002 to 42:00 last month. My goals for this year are a sub-40 10K and a 3:05 marathon.

You probably need to watch what you eat at least as much as your workout regimen; it's easy to eat enough calories to make up what you burn off and not lose any weight. And pay attention to your running form.

But the bottom line is, I got back into running and did fine. My only injuries have been a couple of strained muscles during a high (for me) -mileage marathon buildup.

Good luck!

Ignore him, he's a dainty little treadmill jogger.

But you can't ignore us! Our ranks are growing day by day. Even the president of the worlds most powerful country is a treadmill jogger. Treadmill joggers control the world, and we're coming for you Bill. You will be assimilated. One morning, you'll awake from your usual drunken slumber to find your lovely elliptical replaced by a horrid monstrosity of a treadmill. But the worst part is, you'll love your treadmill, the same way Winston Smith loves Big Brother at the end of 1984.

If you dream about jogging, it means that even your own mind has given up on you.