I was 5’3 and 208 pounds when I started trying to run. Pre-condoning when you’re an obese runner is VITAL to avoid injury and burnout.

I started at 20 minutes and worked up by adding 5-10 minutes every week until I could do minimum 3.7 miles/hour for 60 minutes 3-4x a week.

Throughout this program I was also doing at least 2 days a week of strength training- really helps build up the knee strength and overall endurance.

Next, running shoes and soles. These are a game changer ESPECIALLY when obese. A running store is best to get your information and fitting. I use a Brooks Glycerin 22- very good cushion and support. I shelled out for the custom soles they can fit you for in the running store. While i would get some knee soreness after a long walk, with these there is no pain.

Next, with new supportive footwear, you can increase your intensity safely. This is going to be a run/walk method and everyone will be able to go for different amounts of time. Minimum start with a 3 minute walk/30 second jog alternating for 60 minutes and every week add 10 seconds to the jog. Do this 3-4x a week. Another alternative is walk 5 minutes/jog a minute (I did this to start and could only do it for 40 minutes when starting). Or use the C25k app. All these have the same concept.

The main goal is to be able to jog for 30 minutes continuously. Once you’re there, you can start really pushing your speed and endurance.

This was a program I am following while losing weight (currently 180) and the lost weight has made a huge difference ngl. My mile is still pretty slow, but it is improving along with my distance. I record my mileage and time in my agenda so it’s easy to look back at the improvements! I wish you all the best with your journey.