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General Fitness & Nutrition: This ones for all the big guys out there!

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  1.  
    • CommentAuthorFree MemberRobhutt
    • CommentTimeFeb 4th 2008 edited
     
    Robhutt
    I weigh 18.2st or 240ish pounds, I'm 6'3" and have a muscular build. Although i carry a bit of excess fat this is mainly down to the fact I've got big rugby player legs, broad shoulders and have been weight training on and off for 5 years. I want to turn my build from heavy muscular to athletic muscular and am aiming to get down to 16.5st. I've started doing 3 mile runs on my lunch breaks at work 5 times a week. I'm also trying to lower my calorie intake. I've bought some good running trainers which help but I'm sure like other heavy guys it's not easy going and i can feel the strain on my knees occasionally. Has anyone got any good advice please or is in a similar situation? Cheers Rob
  2.  
    LadyFingersFred

    Hi Rob:

    I'm of like-build (6 foot and now 220lbs) and also a former rugby player of 13 years. I stopped  playing rugby about 8 years ago after a severe neck and back injury that required a year of rehab and PT.  When I was healthy enough to take on some athletic pursuit, I opted to take up running. 

     After the year of rehab, however, I weighed in at about 250 lbs, so I faced my share of knee and ankle pains getting started. To lessen the burden, I took on more cross training like swimming and boxing/sparring.  I tried to do some spinning classes too, but something about a beefy guy doing spin classes just didn't look right, so I gave it up.  Meanwhile, like you, I focused on nuitrition and low weight-high rep lifting instead of  lifting for bulk.

    I'm now training for my second marathon and still continue to keep two cross training days in my weekly schedule...not to mention a rest day.  A typical week is Mon-weight training & abs; Tue- Cross training or slow short run & abs; Wed- Med length run & abs; Thur-Speed work at track & abs; Fri-Rest; Sat-Cross Training (usually boxing/sparring) & abs; Sunday-Long Run with running club.  The abs are important to build up strength in the midsection and ensure good running posture. I tend to get more aches and pains when my running form is out of whack.

    So far, mixing it up like this is keeping my legs, knees and ankles fresh and also working to help trim down.  Hope that helps. I'm interested to see what other "Clydesdales" think.

     

     

  3.  
    dan.keeler
    Rob, I'm 6'1", and started running in October 07 at 230 lbs.I'd suggest starting really slow and short and steadily building up to a good long run. I started doing 100 yard "intervals" for two miles. I'd jog 100 yards, then walk 100 yards. I did this three times a week, then upped it to jogging 200, walking 100, and slowly added distance to the jogging portion and taking away walking distance. I am up to 7 mile runs now with little or no knee pain (and down to 216 lbs!!)  It seems really  really easy at the beginning, but it conditions your joints.
    • CommentAuthorFree Membergmmog1
    • CommentTimeMar 9th 2008
     
    gmmog1
    I have been running for five years. I started out 6'1" and 275 lbs. I would run one mile/five days a week. Every September our community has a 5 mile race. I did finish but nothing to be proud of. Through the winter I ran two miles five times per week. The next race in Sept. I did better. This next winter I ran three miles three times per week. Better race time. I've progressed up a mile each year in the off season. This winter I am running six miles three times a week. I still plan to run the 5 mile in Sept., but I am signed up to do a Half Marathon in May. I feel better than ever. The rest days help keep the pains down. Well, that and a hot bath after the running. Oh, by the way, the weight is down to 230. gmmog
    • CommentAuthorFree Memberbigsection
    • CommentTimeMar 10th 2008 edited
     
    bigsection

    Rob,

    I'm in my second year of running after giving up football.  I'm 6'5" and 280, when I started in Dec '06(325lbs) I ran on a treadmill and just took my time adding distance, finally 4 months into my running I ran a 5K and loved it, running outdoors was just what I needed to push my distance.  I then climbed a 1 mile a month and eventually ran a 1/2 marathon in June '07, I hadn't run more than 9 miles before trying the 1/2 but I knew it was mostly downhill and flat, so I'd be able to finish.  I did it 2:18, but my knees were feeling it!  So, that was the only time I really jumped into a longer distance and I paid the price. 

    Now, I'm pretty consistent with 5 miles about 3 times a week.  The weather here in Minnesota is finally warming up, so I'll be able to push a little harder and up my distance.  But as the others suggest, take it slow, get your rest, and if you can find a lower impact alternatives, that's a huge help.  I'll be getting the bike out soon too, that's my low impact alternative.

    I think some of the problem can lead to your history and genetics as well, I've had a long history of football (o-line - nearly 20 years) and never had any major injuries, but when I started running I figured I would run into some knee pain.  I was lucky, I didn't have major knee pain until I push myself too fast & too far.

    Alright, I've rambled too long.  Good luck, good rest, good times!

    Marc 

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