Not to mention I find it embarrassing to try to run in public. I'm overweight and struggle with my running. I'm trying to train my mind to not care what people think because my health is important. I want to start this and continue with this training. Thank you for this post.
We all have a tendency to think that everyone is watching and judging what we're doing, but I think it's safe to say that no one is really paying much attention to you when you run by! Are you judging the runner next to you? Do you even remember that runner a few minutes later? Probably not! Focus on yourself and enjoying the run, whether it's a struggle or you're in that wonderful endorphin-flow :) you've got this!
The same people who would look down on you for running overweight would look down on you for doing anything overweight. More often than not I have people smile, give a thumbs up or completely ignore me because they don't care at all about my weight. :) Get it, girl!
I was 215lbs 4 years back. I practised running on my threadmill each day for 30 mins.i am now 150 lbs i just finished my 5k run in 38 mins.i am Absolutely happy
When I see bigger people running or working out in the gym, I have NOTHING BUT respect for them. If you are ripped and jogging, or in good shape.... good for you.. but you are not grinding as hard as the big people... this takes so much mental and physical effort. So, keep on grinding... results will follow, and your heart will thank you.
doesnt matter if they are in shape or "bigger" both run and the one in shape runs more often and works to mantain the fitness so they work the same tbh they dont wake up and be in shape both are = one been doing it and one starts it. but both need to continue to do it or else it doesnt matter
Sure, but as someone who has a gut he is working on, let me tell you it is much harder for vigger people to get out there and jog man. Lot more weight to carry around. @@Not_Manuel_
@@twitchy_bird you must be "bigger" and need the justification to keep going for you to think you are working harder than others doing the same thing as you talk to people in shape that eat well and been doing what your just starting they struggle everyday with same temptations and family/friends eating whatever they want around you etc.
So I am waking up at 4am tomorrow and starting the first day of the rest of my life. This isnt about losing weight. This is about more energy for my kids. This is for me. This is my Christmas present for myself.
Incredible ! I did this last year and was successful in changing my life but didn’t loose weight. 2020 is my year that it’s purely about weight loss tbh because last year I gained the knowledge and routine. You can do this !! Early morning workouts are so amazing people that don’t do them don’t understand. Have a blast 💪
How are u doing now i started a week ago now knee is in pain I think I did to much for a beginner paying for it now I always had a problem with being easy starting off
I started running over a 100lbs. ago, and it was one of the most difficult things I've done physically. I started with a goal of 1 mile, and I would run for 1 minute and walk for 2 minutes. Even if I hadn't caught my breath at the end of those 2 minutes I would force myself to run for that next minute - nonstop. I would work on that for a week. The next week I would bump that run up 15 seconds longer, until eventually I was running and walking for 2 minutes at a time. I began lowering my walking time, and upping my running time until finally I ran a continual 1 mile. Then I started adding distance, just the other day I ran a sub 2 hour half marathon...the patience and consistency paid off. Your channel was instrumental in getting my form correct, and keeping me injury free. Thank you for the wonderful coaching, I love you guys!
If you’re embarrassed to go running because of your body try wearing the biggest hoodie you own and try working out early mornings when most ppl are still sleep this helped me tremendously when i was bigger n conscious about my size
Have you lost weight I just started and hurt my knee I think because I didn't warm up what the heck I was thinking knowing I hadn't done It in a min. I loved how it makes me feel so I'll be back on it real soon
I think the main thing to remember is that it can take a long time to build up your muscle/tendons to the point where you can run more than once or twice per week for 2-3 miles. I was only 17lb overweight but after a year of more or less complete sedentary lifestyle, it was 2 months before I could even manage a sustained run of 3 miles. The problem was not cardiovaslcular - it was the incredible pain and stress put on my joints and my tendons. I needed 5-6 days to recover between runs. I had pain just walking for days after. Its not something you can just do in 3-4 weeks. Overdoing is worse than underdoing it too. Take your time. Set achievable daily/weekly targets. If you have pain, don't train. Cycle or swim instead!
300 lbs already down 40 lbs through strength training and improved diet. Started an interval training program a week ago. I really can run! Never thought I could propel my large body. Now to improve form and and length of time running. Thank you for your videos!
Have you tried run/walk intervals? I have the same problem if I try to just run, I am slower than a lot of walkers. But if you do walk/run intervals, your overall pace will probably increase. I am pretty sure TRE has some videos about this, but it's not complicated. I do 1:00 run and 1:00 walk, but you can change those intervals up. You want to be pushing yourself a bit on the run, but you want to have time to recover on the walk. So you just find what works for you. Give it a try. Warmup with walking first.
@@TarasSkyJourney That's how I started. I walked a little then jogged. I made goals for myself to get past a certain point near a tree or Bush and everyday I pushed myself. I can run around a track only once. And again I feel like I walk faster than I run. So running disappoints me lol. But I do run better and faster on a machine than I do outside.
Just keep running, as long as you are not going backward, you are going forward! Don't give up- and don't gauge your performance by others. I used to try to get my wife to run faster to run with me, instead of running slower with her. Now she doesn't run at all. I blame myself for trying to push too much.
I want to try this. I'm 259.6 pounds, down from 285 pounds in a month. I so want to get back in shape so I can get out and run. I used to run in my youth, I'm 38 now and I believe I can do it, so I'm going for it!
I'm also in the same boat. I was in 285 1 month ago and running or walking isn't my thing since I'm not a outdoorsman so I bought me a spin cycle. Less impact on my joints while building my cardio. I haven't even checked my weight but I can feel myself getting stronger. Also I'm losing inches off my thighs because pants are not fitting as tight. What works for me may not work for you but variety of choices are set for you to hit that fitness sweet spot. Whatever you do good luck and stay positive. 😁
I started running with a bmi of 33 and am now down to 29. it gets easier on my legs with every kg I drop. I started out 2 months ago and would run 3km in 30min Today I did my first sub hour 10k :)
Just completed this workout & it was AMAZING! I feel AMAZING . I went from 286 to 240 and still in progress so of course the joint hurt ... but this was so helpful and encouraging. Thank you!
I want to run because I never thought I could but I get so jealous seeing ppl run...but in a good way. I got really sick a couple years back and nearly died so now with other things I used to be afraid to try/do, I am determined to become a runner. I can sprint and I enjoy that but this is great video.
Hiii am a certified personal trainer and martial artist, I provide virtual training, and I teach Taichi online ..! if intrested plz Reply, I can help you👍
Keep it easy guys and take lots of walk breaks. Lose the walking is cheating mindset will allow your body time to slowly adapt and progress from there! Great video as always, you guys are the go-to for running help!!
About 8 years ago, I was in love with running. But then I met my husband and I stopped... yesterday was the first day in years that i put on my running shoes and went out for a job... bc let's be real, I cant run anymore... I lost my shape and endurance 😬🤣 hopefully I will be able to run soon.
Interesting... I found that I love running because I am learning self love. I understood that my inner child likes to run. From your words it seems like you met your husband and you forgot loving yourself. Then something happened in your life and you finally are paying attention to yourself. I hope you are back to your running... Peace and love
Fantastic! I'm 6'2" and a touch over 300lbs and have run three 5ks in the last few months with a goal of a half marathon in November. Thanks for the encouragement and advice!!!
I don’t know how I’ve missed these comments, but I did finish my half marathon in November 2019. I fell of the wagon during COVID, but I’m getting back after it.
I was 315 pounds when I started to run, well slow jog! I found the Couch to 5k app really good. Coach Holly is bang on with stretching and mobility work, daily is a must. I also included strength work with barbell squats, deadlift and upper body work. I did this 3 times a week and it improved my running. Stretching, Rolling out your muscles is a must, it made a huge impact with recovery, flexibility and overall body felt good.
i had never run much but just decided to start one day in May. I just ran a 33 minute 5k a few hours ago! it was super hot so my time was a bit slower than i wanted it since i was STRUGGLING but i made it the whole way and im proud of that! next goal is 4 miles.
I was born a big baby 10 lbs 8 oz so I've always been a curvy girl. Running is like my best favorite exercise, growing up in the Caribbean I've always loved to run. Even though I might be over my weight I run I never care what people think because my health is wealth. I started back running back 5 months now and I have to do intervals, run, jog, walk, but I always aim to do at least 3 Miles at least 3-5 days , I Combined that with doing Zumba also. But I love running it makes me feel strong, and empowered, as well as it gives me the confidence to accomplish anything I choose to do in life. Thanks coach Holly for the awesome tips.
3 days run/walk/combination 2 days Strength training Everyday stretch/mobilize Strength training 10 air squats 10 elevated plank hold (legs together, butt squeezed, navel sucked in)/ dynamic with alternate shoulder tap 10 Glutes bridge raises ( push heel down and raise hip) 5 Elevated push ups 1 round take rest 2-3 minutes and repeat 3 to 5 rounds. Increase rounds when it gets easy
If you are overweight, please walk first until you get about at least 15 lbs overweight. Then run. If you run while overweight you can seriously injure your knees.
Just starting back running after about 3 tumultuous years. Stopped when my mother died didn't have the energy to go on. Now 20 pounds heavier I'm starting back and I feel so defeated. Thank you for the encouragement.. Today I ran 3.1 miles in 48 minutes.
Was just recommended channel, I am 59 grandma, not healthy, today is the 3rd day on treadmill, starting baby steps, 30 min. Walk 1st day, yesterday 40 min. Walk, today hope I will do a bit better, & then when I feel better, am going to try your walk/run in the next week or so🤗
Great advice. I’ve learned the hardest part of running is the anticipation of the running. If I just get out the door and start my run, I enjoy my workout a lot more. Keep up the great vids 😎🙌
So freaking true. LOL. Even when I don't want to do it, once I'm doing it it's all good. Getting out of be and out the door is the hardest part of the workout. So I try to remember that the next day when I don't want to get up and do it. :D
Joe Chenzo Art - This is why I love to wake up at 4 am to workout. By the time I’m really “awake” I’m already at the gym and starting my workout. I’m way too tired to talk myself out of going. It’s all muscle memory getting up, dressed, and ready to go. When I use to try to workout after work, I had all day to make excuses on why I shouldn’t go.
I use to run 6 miles a day over 11 years ago and many pounds lighter. Today I am back up to 4miles at a speed of 5.0 on the treadmill. I have a long way to go to get where I was BUT it feels amazing to get the runners high again ❤️love your video and tips!
I’m coming out on the other side of this after doing it for a few years. I’ve got to the point where I am running 3.25 miles a day, m-f. The advice in this video is really great advice. I wanted to add just a few key points that helped me, and I only want to add on to the advice in this video, I’m not saying to do something different. Measuring something almost automatically brings improvement. I experimented with running outside and while I really enjoyed it, I found that using the treadmill was a much better way of monitoring and measuring my workouts. These days I use an Apple Watch which gives me a lot better measuring and tracking and also gives me the same monitoring and tracking outside. When I started I was really overweight, and being overweight puts a lot of stress on your joints. Being 40 years old also put me at a disadvantage because my body couldn’t recover like when I was younger. The whole key was to find a balance between giving myself constant progress, while not overburdening my joints. My feet would go through the occasional periods of arthritis. If I tried to push through the pain it would just get worse. Instead of pushing through the pain, I would switch to cycling or rowing and that helped a lot. Eventually my feet would feel better and I’d get back on the treadmill. Progressive improvement is very important but the most important thing is adhering to your schedule without skipping. Some days it’s very very hard. Extremely hard. You’ll have those days where you just aren’t feeling it, and you’ll think it’s okay to take a day off. This is a mental trap. Don’t do it. One thing I’ve discovered over these 2 years, is that those feelings are not any indicator of how you will be able to do your workout. Especially if you’re measuring your heart rate and pace, you’ll realize that some days when you think you’re just not feeling it, those are the days when you will have the best workouts. Sometimes not, but the point is that there’s really no connection. It’s a mental thing, not a physical thing. The way I get through those days is just say to myself: okay, I’m not going to do my best, I’m just going to go to the gym. That’s all I’m committing to. Then when I’m at the gym, sitting in my car in the parking lot, I’m like: okay, I’m just going to walk inside. I’m already here, I might as well go inside and just walk on the treadmill. Once you start walking on the treadmill you start thinking: well this isn’t so bad, I guess I can pick up the pace a little. Before you know it, you’re completely finished with your workout. I’ve been tricking myself into a working out that way a lot, and I still do it from time to time. It’s pretty interesting how just showing up is almost a guarantee to getting a workout. You won’t always get the best workout, but you’ll make way more progress than if you take days off.
I’m going to learn to run a mile nonstop. I commenting this because I want to be held accountable for it. And so that I don’t give up because so many people are going to know I failed if I give up so I’m going to push through! I’ll give updates :)
Started running about 3/4 weeks ago. And im glad I finally did. I may be pushing myself a little too hard, I started with just a mile the first week. Now im at 2 miles, running a 9m30s mile and then combination of run/walk the second mile. Started at 230lbs at 6’0 now down to 215! It has helped me so much with just having more energy, overall happiness. It’s addicting wanting to come home and run and just feel good. I really have been focusing on my breathing thanks to you guys! I hope to improve and maybe even run a marathon some day!
Just starting out after having 7 babies in 8 years and my 8th baby five years later. Thank you for the tips and helping give us a way to get started. Starting is the hardest part.
I dedicate 20 minutes a day to run training. First, 1-5 is warm up to include treadmill incline variance. 6-10 incorporates 30 sec -1 minute runs with walk rotation. And 11-20 is 1.5 minute run with walk rotation and incline variance as if outside. Still working on form and breathing.
I just began running in december and for the first time I've been running 2-3 times every week since then. I couldn't even run 30 meter the first time I ran. Now I can run over 800 meters without a pause, but I mostly do intervals with sprints. I know 800 meter isn't that long at all, but we all have to start some place, and I can't wait to be able to run for longer! I haven't done any strenth training, but after watching this video, I will start to incorporate it around twice a week. I also just found your channel today and subsribed. I can't wait to see more videos from you. Thank you.
Another teacher and I will hopefully (the kids gotta show up) be launching a couch to 5K club at school next week. This is timely for us with a lot of great language and concepts that articulate what we are trying to do with the teens! Thanks for your hard work with all the content!
There's a ton of excuses I could come up with at 180cms and 120 kilos..... Everything seemed to say. .." Don't ever run ! " Thank you so very much Holly for this video and getting me out there and starting. No more excuses . .... I'm running !!
-Have a workout checklist. (Heartrate, sweat-rate, etc.) Be out of your comfort zone. -Have at least 3 days where you move your body, along with at least 2 strength training days. Stretch daily. Walk-Run days: -Workout 1: 10 minutes total - alternating 90 second walk and 10 second jog. -Workout 2: 1 minute power walk uphill, then walk/jog down for 6-8 rounds. Strength training days: -10 air squats, 30 sec. elevated plank hold, 10 glute bridge raises, then 5 elevated pushups. -Have a training journal or calendar and check the days off as you go. -Get motivation through people to keep you going.
Took a screenshot of this! Thank you! Just started jogging at 3.8 speed. Can do a mile in 20mins. I can comfortably run for 5mins, at 10mins I am like okay I made it and by 20mins I feel like I was running for my life and can’t keep doing this. 😅 my goal is to get to a 10min/mile by the end of next year ❤
literally was watching bojack, saw that quote and it made me want to start running so i looked this video up. Your comment is more of a confirmation that this is time for me to do it.
@@javierav8930 If it has been a while, just one piece of advice: you will not be able to run as fast as you did when you were running regularly. Some people swear by run/walk/run, but I can never get a rhythm that way. Slow jogging is a much better way to get started if you're returning.
Where has this video been all my life? Every time I begin working out, I'll do it every day constantly, then there'll be a day or two I have to stop, and then I never start again. Thank you!
I am 61 and I just started running again a year and a half ago… I still feel like a beginner and your tips for training are very helpful. Thank you for sharing your expertise!
Really great video, keeping it achievable, love it. I started with a walking programme last August after I was told I had developed liver problems from eating too much sugar. I was 20lb heavier than I am now, and couldn’t face running. I just walked 10,000 steps a day, some days on the treadmill watching Netflix (!) but that meant I could keep it up even when I really didn’t fancy getting sweaty. I also quit eating sugar and started a tiny daily yoga practice, just ten mins, but it stretched me out in the morning. After five months I had lost that weight, and my body wanted to run, so I am now doing a couch to 5k, taking it really slowly. In the past I have gone really hard for three weeks then burnt out / got injured / fell off the wagon. This is the longest I have ever stuck with a programme, and it has also been the gentlest - and most consistent - and I have got the best results. Slow and steady!
Hey Coach Holly, thank you so much. I'm a powerlifter switching to running. I'm tired of injuries and going to the doctor's (torn pec, shoulder, knee and back injuries). I truly want to be healthier. I'm 6 feet 329 pounds and right now I run two miles in just over 24 minutes. I'm going to follow the running of this video and get back to you in a month to show my improvement. Once again thank you for the video I truly appreciate it. Also I'm seeking a job that measure the 1.5 mile run. Thank You.
I'm also switching from many years of weight lifting/bodybuilding and almost no cardio back to running as my shoulders, hips, and knees are shot from heavy lifting and my weight skyrocketed to 250lbs. I miss being 190lbs 12+ years ago and effortlessly running 3 miles in 27 minutes for pleasure. I can barely manage a mile in 11:30 mins now and can barely make it 1.5 miles. It's only been a month of 1-mile runs so far but my breathing while sleeping is much better and I can walk up a flight of steps without gasping.
Hey, I'm checking in with my progress: I'm down to 288 pounds from 329 pounds...the weight was dropping off fast at first now it's starting to slow down a bit...this week I'm also increasing my running from 2.25 miles a day to 3 miles a day... Coach Holly, keep up the great work I enjoy the channel...
There is nothing better than running, period. If that sounds crazy, just remember "Easy... Light... Smooth..." 1) Run slowly enough that you don't get out of breath, even if that's just above a walking pace. IF YOU ARE OUT OF BREATH, SLOW DOWN. 2) Run with good shoes that aren't worn out, and learn just enough about running form to land correctly on your foot. This is particularly important if you're a bit heavy, as it reduces stress (and pain!) on your joints. ... 3) Eventually, you'll start optimizing your run with smooth motions that take less energy, increase speed, and put you in a sort of meditative state -- but don't worry about this if you're a beginner. That's literally all there is to running. I lost 45 lbs in my first year of running (212 -> 167), and got hooked. I've been at it for 14 years, now. Also... EVERY runner was a beginner and remembers what it took to make it a habit and find the joy in it.
I've been going on 1-2 mile walks at 5 am in the morning. I've been overweight all my life. It has been a big factor in my depression. I'm 14 and decided it was time to make a change. I hope to join track in the spring this year, so I've been eating better and only when I'm hungry. I now want to start running.
I started running last year after years of telling myself and other, “I’m not a runner!”. I ended up hurting myself because I went 1000%. I ended up competing in about 2 5km running events a month which further irritated it. I find I still get very stiff so I’ll have to start stretching again! Thanks for the tips.
Starting out slowly and carefully with training can definitely be hard when you're feeling really excited and motivated to get into it! Make foam rolling and mobility work a consistent part of your training routine, and you'll have the benefit of doing something really good for your body and also feeling productive without overdoing the mileage :)
Today is my 3rd day of walking/running as a total beginner. The first day it felt like I've been hit by a train. My whole body hurt but I forced myself to run again the next day and stretching helped a lot. Today wasn't so bad. I feel like I can go on and make this a daily routine.
300 lbs, former athlete that has been mostly lazy 10 months out of the year for the past 5 years, and starting over. Going to start documenting my process of getting back into today.
I have gotten two major things from this video that I haven't gotten from any other workout advice. And its SO personalized I think it makes the whole thing feel so much more accomplishable. 1. Listen to your body and do something to the point where it's uncomfortable and puts you to the edge of wanting to quite but not quite yet. - I highlight this because I've always been told you have to push past the discomfort and in the beginning it just becomes this huge wall for me because its painful its uncomfortable and it doesn't adjust for my bodies needs and limitations like prexisting injuries 2- having small measurable goals. There's always this vague goal of exercising for a certain amount each week. But what juat seems so much more doable for me is the individual daily goal, starting with 10 minutes of elevated heart rate exercises. Honestly no where have I seen it broken down into such small digestable pieces before and I feel like it recognizes just how DIFFICULT the beginning stages of a routine is and figuring it out blind or having a program that isn't customized to your beginner needs with your individual body. Thank you.
Try drinking this stawberry and kiwi electrolyte drink. It’s in a little box with little packets and you add it to a bottle of water, you can get it at Walmart
I have a chronic illness, two years ago i could only take 7 steps which was an improvement from being bedriden for 6 months. After not giving up i now jog/walk for 35 minutes, and walk later in the day for another 40 minutes. Im a beginner jogger but pressing on. If you are just starting out, dont give up! Sharon california
I love the way to try to encourage people. I truly identify with your scenarios. Started one week ago and feeling kinda’ giving up, but your video motivated me to go at it again today. I just hate it because sometimes I get back pain, and is really uncomfortable. That a great tip on keeping a journal! Love the idea. Keep up the good work! ❤️
We love reading that this helped, even in some small way! Way to get back out there and check out some of our other videos on ways to help mitigate the back pain :) happy NY!
I'm a new subscriber, I'm 42, I used to run a lot in my middle-school and high-school years then became a father and and quit running. I am overweight and dealing with kidney failure and heart disease simply because of the way I've treated my body over the years I want to get back into shape not only to feel better but to see my grandchildren be born and grow up. I have started to walk to work which is 1.3 miles and adding a lil jogging in. My goal is to complete the Virginia 10 miler this year. Thank you for your videos.
I just started jogging beginning of August 2019. I am in the obese category as I'm 1.59m weighing 80.6 kg then. I started jogging non-stop with 1 km for the 1st week, 2km the 2nd week. And currently am able to jog 3km in the 3rd week. In the past, I couldn't even run 0.5km w/o stopping for air. Coming from a hot & humid country, I opt for a night jog as the air is cooler. 1 thing I came to accept. There are going to be good & bad days. There are days that I have to cut down the 3km daily goal as my body could not take it for the day. Listen to your body & don't overdo. Most importantly, enjoy the process. It will keep you motivated in the long run. I'm still in my 3rd week. So far I've lost 3kg at 77.5 kg. Hopefully I can continue this as a lifestyle for a better health. Wish me luck.
This is the best advice!!! When you start to run I would run on a treadmill, back in my running days I thought it wouldn't be helpful when you got outside on the street, but the muscle memory kicked in and it really wasn't much different. Asphalt is much softer that concrete sidewalks.
I recently lost 144 lbs but still have 100 to go. I weight 250 still. When I attempt to jog I get so out of breath so quick however can do other cardio fine. Just wanted some advice about how to improve this. Thanks for the video
The first tip I’d give is to start with walking if running is too much to start with . Build up yourself and your body, and then once you’re able to walk for a good distance, then you can start running. Walking builds a good foundation for you so that once you start running , yes it will be hard but no where near as difficult as if you went from nothing straight into running.
I used to love running and that’s how I lost weight the first time I was on a weight loss journey 7 years ago. Hit a plateau 2 years ago and stopped running, stopped exercising overall and gained a ton of weight. I’m at the heaviest I’ve ever been. I just started walking a couple weeks ago, hoping to start jogging soon and eventually fully running again, as I miss it. Thanks for this video! Great advice.
I am trying to get back to running after 2 years. Used to do regular 10-15 k @ 5-5.5 min/k, at ease once. But, seems my body has lost the strength due to prolonged inactive lifestyle. I started slowly training myself 3 weeks back, using mixture of walk and run. This video has helped me with some vital information, to add upon that. Adding more strength training sessions between my runs now. I am able to reduce my walk and increase the run times, and hope to get back to previous form soon. Appreciate the energy of Coach Holly. My best wishes 🙏!
16 June - Walk/Run combo 17 June - strength training 3 rounds. Unelevated Plank and pushups not up to mark and count 18 June - circuit training 3 rounds. Walk/run combo, air squats, 5 elevated pushups, stepups. Couldnt engage glutes as much. 19 June - walk/run combo. Strength training post run. 3 rounds elevated plank, airsquats, elevated pushups 5 each
Running and being in shape used to be easy, but injury, age, and being overweight has made what used to pretty easy, a daunting task. So after a decade, I'm having to start over again, and start slow. I'm hoping consistency will be the key this time. Thank you for the tips.
I run 3.5 miles 3 days a week , 2 years ago , I was 35 lbs heavier and smoked a pack and a half a day . Running is the best thing ever , I feel great .
Thanks. I ran a little for the very first time since I was forced to in school. I was eighty pounds overweight, and I’m still fifty pounds over, but I ran periodically during my walk today.
I’m 63 and overweight, watched this video yesterday morning so This morning , I walked on track 6 laps, on the half mark I tried running 10 steps, the first two laps I managed 5 and I was at 10 on the last two laps. I also remembered to warm up and listen to my body,the school kids where all outside playing frisbee and pickle ball I was a bit self conscious, so I said to myself, if anyone says anything, I’m going to say, make sure you take care of your body so your not here like I am trying to fix it! I felt great afterwards. I don’t have anyone to encourage me but me. So any cheering on I’ll take❤️🥰💕 I got out the note pad and took down notes. I’ll be making a check list for an 8 week plan. Thank you for this video!!🙏😘
I’m 5 foot 6 inches, and 187 pounds. I’m gonna start trying to run as I want to make it to the police academy in Australia hopefully in the next 2 years
I really needed to see this. I'm starting my running journey today & I've not run in yrs. I'll be sure to take it easy (somewhat lol). Thank you for taking time to create & share this!💞
I used to run 3 miles a day...loved it! I stopped got too busy with my arts and crafts. But I still do lift weights, but I miss running. Now I went to get back to running that's why I'm here.
Not to mention I find it embarrassing to try to run in public. I'm overweight and struggle with my running. I'm trying to train my mind to not care what people think because my health is important. I want to start this and continue with this training. Thank you for this post.
I hope you are wildly successful. Stick with it!
Stick with it dear! It will get you where you need to go ✌️👍
We all have a tendency to think that everyone is watching and judging what we're doing, but I think it's safe to say that no one is really paying much attention to you when you run by! Are you judging the runner next to you? Do you even remember that runner a few minutes later? Probably not! Focus on yourself and enjoying the run, whether it's a struggle or you're in that wonderful endorphin-flow :) you've got this!
The same people who would look down on you for running overweight would look down on you for doing anything overweight. More often than not I have people smile, give a thumbs up or completely ignore me because they don't care at all about my weight. :) Get it, girl!
@@CarlyWrites this is much needed encouragement. Thank you
I was 215lbs 4 years back. I practised running on my threadmill each day for 30 mins.i am now 150 lbs i just finished my 5k run in 38 mins.i am Absolutely happy
Thats good to know, I'm 219 n its difficult.
This is happen when skip diet don't cheat low carb take protein more
We're u diagnosed with some health issue like diabetes at that weight?
@@Taurusvnes no thankfully no diabetes but high blood pressure
@@Pannakoppala I know your comment was so long ago but did you change your eating habits ?
When I see bigger people running or working out in the gym, I have NOTHING BUT respect for them. If you are ripped and jogging, or in good shape.... good for you.. but you are not grinding as hard as the big people... this takes so much mental and physical effort. So, keep on grinding... results will follow, and your heart will thank you.
doesnt matter if they are in shape or "bigger" both run and the one in shape runs more often and works to mantain the fitness so they work the same tbh they dont wake up and be in shape both are = one been doing it and one starts it. but both need to continue to do it or else it doesnt matter
Sure, but as someone who has a gut he is working on, let me tell you it is much harder for vigger people to get out there and jog man. Lot more weight to carry around. @@Not_Manuel_
@@Not_Manuel_You've let the point fly right over your head my dude.
@@twitchy_bird you must be "bigger" and need the justification to keep going for you to think you are working harder than others doing the same thing as you talk to people in shape that eat well and been doing what your just starting they struggle everyday with same temptations and family/friends eating whatever they want around you etc.
@@Not_Manuel_ keep assuming and feeding your ignorance lol
I'm on week 3 of noom, week 2 of couch to 5k. I'm down to 313 lbs, I started at 326 a month ago! Wish me luck yall!
Please give an update of your journey❤
How are you doing? How’s your progress?
How's it going
Hey! Just know that someone is still cheering on you, even if I am a stranger.
It’s been 11 months- how’s it going??
So I am waking up at 4am tomorrow and starting the first day of the rest of my life. This isnt about losing weight. This is about more energy for my kids. This is for me. This is my Christmas present for myself.
love it!! well done.
Incredible ! I did this last year and was successful in changing my life but didn’t loose weight. 2020 is my year that it’s purely about weight loss tbh because last year I gained the knowledge and routine. You can do this !! Early morning workouts are so amazing people that don’t do them don’t understand. Have a blast 💪
Soooooo I've been doing 3 miles a day. The shin split pains are real....LoL.
@@justpassingthrough3166 3 miles is pretty far!
How are u doing now i started a week ago now knee is in pain I think I did to much for a beginner paying for it now I always had a problem with being easy starting off
I started running over a 100lbs. ago, and it was one of the most difficult things I've done physically. I started with a goal of 1 mile, and I would run for 1 minute and walk for 2 minutes. Even if I hadn't caught my breath at the end of those 2 minutes I would force myself to run for that next minute - nonstop. I would work on that for a week. The next week I would bump that run up 15 seconds longer, until eventually I was running and walking for 2 minutes at a time. I began lowering my walking time, and upping my running time until finally I ran a continual 1 mile. Then I started adding distance, just the other day I ran a sub 2 hour half marathon...the patience and consistency paid off. Your channel was instrumental in getting my form correct, and keeping me injury free. Thank you for the wonderful coaching, I love you guys!
Jason Aberly what a badass story! Well done and thanks for sharing.
Thanks, your story is encouraging!
How long ago was it that you started that?
I'll have been running now going on 2 years in May@@thehonkening1
@@Abes523 That's a pretty amazing transformation for that shory of a time :o
When this pops up in your recommendations lol its probably a sign
AL3X !S K!NG I know! 😂😂😂
I agree lol
Bwahahaha I'm dying because it's true!!!
That’s why I subbed 🤣🤣🤣
Yup
200lbs and training for a half marathon in July wish me luck
Good luck! 👏
⭐
The Run Experience thanks so much!
Cholo Boy Good luck dude, I got it when I was 250lbs. If I did it, I’m certain you can do it!
Rocky // Docky that’s awesome!
If you’re embarrassed to go running because of your body try wearing the biggest hoodie you own and try working out early mornings when most ppl are still sleep this helped me tremendously when i was bigger n conscious about my size
6:25 actual running info begins.
Grey Matters thank you
A true hero
Ty it was dragging
I'm clearly both fat AND impatient
Grey Matters thanka
I’m finally able to run for 1.5 miles without stopping and I’m down by 11 lbs, I’m so happy with that :))
nice work!!!
The Run Experience correction I ran over 2 miles yesterday
edit: oh wow I’ve come so far, I can run 2 miles in under 16 minutes and I can run over 10 miles without stopping
HOW? TIPS PLS
Good for you, congratulations!
I started running a couple months ago, could barely do 10 minutes but now I can proudly do a whole hour
our favorite type of story! that's awesome.
@@TheRunExperience thanks!
Have you lost weight I just started and hurt my knee I think because I didn't warm up what the heck I was thinking knowing I hadn't done It in a min. I loved how it makes me feel so I'll be back on it real soon
271pounds right now.
Tomorrow morning, I go running.
Wish me luck
Good luck
256pounds
Keep going man
Zach, just got back for my first 10km. I'm not stopping. Failure is not an option.
Ben Spiessens 💚
I think the main thing to remember is that it can take a long time to build up your muscle/tendons to the point where you can run more than once or twice per week for 2-3 miles. I was only 17lb overweight but after a year of more or less complete sedentary lifestyle, it was 2 months before I could even manage a sustained run of 3 miles. The problem was not cardiovaslcular - it was the incredible pain and stress put on my joints and my tendons. I needed 5-6 days to recover between runs. I had pain just walking for days after. Its not something you can just do in 3-4 weeks. Overdoing is worse than underdoing it too. Take your time. Set achievable daily/weekly targets. If you have pain, don't train. Cycle or swim instead!
Love this! Thanks for sharing the additional tips.
No literally its all ankle and shin soreness. I do cycling to get cardio in while recovering
Yup I made this mistake very recently
Yeah... that's why I find elliptical cross trainers, air walkers, or bikes to be so beneficial. They have very low impact, even compared to walking.
300 lbs already down 40 lbs through strength training and improved diet. Started an interval training program a week ago. I really can run! Never thought I could propel my large body. Now to improve form and and length of time running. Thank you for your videos!
Keep it up.
I swear I walk faster than I run. I feel like I'm going nowhere.
@高哥哥 who has three spare hours a day to run? I have a full-time job and two kids. I would be lucky to get out of the house for 30 minutes
Have you tried run/walk intervals? I have the same problem if I try to just run, I am slower than a lot of walkers. But if you do walk/run intervals, your overall pace will probably increase. I am pretty sure TRE has some videos about this, but it's not complicated. I do 1:00 run and 1:00 walk, but you can change those intervals up. You want to be pushing yourself a bit on the run, but you want to have time to recover on the walk. So you just find what works for you. Give it a try. Warmup with walking first.
@@TarasSkyJourney That's how I started. I walked a little then jogged. I made goals for myself to get past a certain point near a tree or Bush and everyday I pushed myself. I can run around a track only once. And again I feel like I walk faster than I run. So running disappoints me lol. But I do run better and faster on a machine than I do outside.
Just keep running, as long as you are not going backward, you are going forward! Don't give up- and don't gauge your performance by others.
I used to try to get my wife to run faster to run with me, instead of running slower with her. Now she doesn't run at all. I blame myself for trying to push too much.
I feel the same way but I just keep pushing.
I want to try this. I'm 259.6 pounds, down from 285 pounds in a month. I so want to get back in shape so I can get out and run. I used to run in my youth, I'm 38 now and I believe I can do it, so I'm going for it!
We believe you can do it, too!
That’s a great first month! Can I ask how you did it?
Congrats on your progress! Go for it. Be sure to get a checkup/physical with your doctor. Happy training!
How are you coming alone now
I'm also in the same boat. I was in 285 1 month ago and running or walking isn't my thing since I'm not a outdoorsman so I bought me a spin cycle. Less impact on my joints while building my cardio. I haven't even checked my weight but I can feel myself getting stronger. Also I'm losing inches off my thighs because pants are not fitting as tight.
What works for me may not work for you but variety of choices are set for you to hit that fitness sweet spot. Whatever you do good luck and stay positive. 😁
I started running with a bmi of 33 and am now down to 29. it gets easier on my legs with every kg I drop. I started out 2 months ago and would run 3km in 30min
Today I did my first sub hour 10k :)
Nice work!
I cant wait to start doing this. Im 4’10 and 210lbs. I want to get in shape and feel more comfortable in my skin for my wedding next fall.
Good luck girly your body sounds soooo cute
I'm 5'4 and 250. Im so ready to get better!
How r u doing now
Madison Sharp If running hasn’t helped in your weight loss, check my Facebook page to see how I lost my weight! I can help you!
cham 😂😂😂 nope
Just completed this workout & it was AMAZING! I feel AMAZING . I went from 286 to 240 and still in progress so of course the joint hurt ... but this was so helpful and encouraging. Thank you!
I want to run because I never thought I could but I get so jealous seeing ppl run...but in a good way. I got really sick a couple years back and nearly died so now with other things I used to be afraid to try/do, I am determined to become a runner. I can sprint and I enjoy that but this is great video.
2006glg If you enjoy sprinting you will LOVE running slow; it’s so much easier! You just have to convince your mind it’s easier! 😂 You’ve got this! 👊🏼
I just started working out not too long ago. That endorphin rush after cardio is what keeps me going back to the gym. Its one of the greatest feelings
It really is! Keep it up :)
Omg yes 🙌🏻
Hiii am a certified personal trainer and martial artist, I provide virtual training, and I teach Taichi online ..! if intrested plz Reply, I can help you👍
Keep it easy guys and take lots of walk breaks. Lose the walking is cheating mindset will allow your body time to slowly adapt and progress from there! Great video as always, you guys are the go-to for running help!!
Ok!
I’m addicted to running. If the weather permits, I spend about 1-2 hours running/fast walking everyday at the track at my community college.
About 8 years ago, I was in love with running. But then I met my husband and I stopped... yesterday was the first day in years that i put on my running shoes and went out for a job... bc let's be real, I cant run anymore... I lost my shape and endurance 😬🤣 hopefully I will be able to run soon.
You can get it back don't give up on something you want
Interesting... I found that I love running because I am learning self love. I understood that my inner child likes to run. From your words it seems like you met your husband and you forgot loving yourself. Then something happened in your life and you finally are paying attention to yourself. I hope you are back to your running... Peace and love
Fantastic! I'm 6'2" and a touch over 300lbs and have run three 5ks in the last few months with a goal of a half marathon in November. Thanks for the encouragement and advice!!!
Damn my dad is 6/2 and 267lbs and can’t even run down the street all he eats is cupcakes and pizza his belly is huge
update?!!
Yeah when i was 70 to 80 pounds lighter 2 years ago I was running heaps, I'm 6'8 and 380 pounds just starting, the 2 km struggle is real.
I don’t know how I’ve missed these comments, but I did finish my half marathon in November 2019. I fell of the wagon during COVID, but I’m getting back after it.
How did it go? I ran my first 5k last month and now going for my first half.
I was 315 pounds when I started to run, well slow jog! I found the Couch to 5k app really good. Coach Holly is bang on with stretching and mobility work, daily is a must. I also included strength work with barbell squats, deadlift and upper body work. I did this 3 times a week and it improved my running. Stretching, Rolling out your muscles is a must, it made a huge impact with recovery, flexibility and overall body felt good.
👊👊👊
How are you doing now?
Omg I requested this video and I’m so happy they decided to actually make it! Thank you so much for considering different types of runners 🏃♀️ 💕
we're so glad to make those requests happen! enjoy :)
Good luck!
Good luck with your progress, you got this!!
Agreed.
Health Over Hubris -Thank you
i had never run much but just decided to start one day in May. I just ran a 33 minute 5k a few hours ago! it was super hot so my time was a bit slower than i wanted it since i was STRUGGLING but i made it the whole way and im proud of that! next goal is 4 miles.
I was born a big baby 10 lbs 8 oz so I've always been a curvy girl. Running is like my best favorite exercise, growing up in the Caribbean I've always loved to run. Even though I might be over my weight I run I never care what people think because my health is wealth. I started back running back 5 months now and I have to do intervals, run, jog, walk, but I always aim to do at least 3 Miles at least 3-5 days , I Combined that with doing Zumba also. But I love running it makes me feel strong, and empowered, as well as it gives me the confidence to accomplish anything I choose to do in life. Thanks coach Holly for the awesome tips.
Sandra Williams this is awesome. Good for you! 👏
Love u girl
I suggested running on a track, the cushioned floor is more forgiving on your joints
3 days run/walk/combination
2 days Strength training
Everyday stretch/mobilize
Strength training
10 air squats
10 elevated plank hold (legs together, butt squeezed, navel sucked in)/ dynamic with alternate shoulder tap
10 Glutes bridge raises ( push heel down and raise hip)
5 Elevated push ups
1 round take rest 2-3 minutes and repeat 3 to 5 rounds. Increase rounds when it gets easy
If you are overweight, please walk first until you get about at least 15 lbs overweight. Then run. If you run while overweight you can seriously injure your knees.
Just starting back running after about 3 tumultuous years. Stopped when my mother died didn't have the energy to go on. Now 20 pounds heavier I'm starting back and I feel so defeated. Thank you for the encouragement.. Today I ran 3.1 miles in 48 minutes.
Was just recommended channel, I am 59 grandma, not healthy, today is the 3rd day on treadmill, starting baby steps, 30 min. Walk 1st day, yesterday 40 min. Walk, today hope I will do a bit better, & then when I feel better, am going to try your walk/run in the next week or so🤗
glad to have you here! stick with it in the beginning, and slow down where you need to :)
This could not have come at a better time for me! I need to move into the next stage of my weight loss goal. Your figure is aspirational!
The background landscape makes me want to run. It’s so beautiful. It’s a fresh environment and I can do so many exercises there not just running.
Yes the background is really beautiful....it will be a pleasant experience..to run in that environment....
Great advice. I’ve learned the hardest part of running is the anticipation of the running. If I just get out the door and start my run, I enjoy my workout a lot more. Keep up the great vids 😎🙌
Joe Chenzo Art Nicely put! If you can muster the motivation to get out the door, you’re more than half way there. 💪🏼
So freaking true. LOL. Even when I don't want to do it, once I'm doing it it's all good. Getting out of be and out the door is the hardest part of the workout. So I try to remember that the next day when I don't want to get up and do it. :D
Joe Chenzo Art - This is why I love to wake up at 4 am to workout. By the time I’m really “awake” I’m already at the gym and starting my workout. I’m way too tired to talk myself out of going. It’s all muscle memory getting up, dressed, and ready to go. When I use to try to workout after work, I had all day to make excuses on why I shouldn’t go.
Joe Chenzo Art truly
Same!
Thank you for this, I startedwalking and running last month and I already lost 20lbs! Your amazing!
Great job! So happy to be a part of your journey!
Great advice. Run/walk is probably the best advice for anyone starting out. No pressure to not stop in those early days.
I agree
I use to run 6 miles a day over 11 years ago and many pounds lighter. Today I am back up to 4miles at a speed of 5.0 on the treadmill. I have a long way to go to get where I was BUT it feels amazing to get the runners high again ❤️love your video and tips!
I’m coming out on the other side of this after doing it for a few years. I’ve got to the point where I am running 3.25 miles a day, m-f. The advice in this video is really great advice. I wanted to add just a few key points that helped me, and I only want to add on to the advice in this video, I’m not saying to do something different.
Measuring something almost automatically brings improvement. I experimented with running outside and while I really enjoyed it, I found that using the treadmill was a much better way of monitoring and measuring my workouts. These days I use an Apple Watch which gives me a lot better measuring and tracking and also gives me the same monitoring and tracking outside.
When I started I was really overweight, and being overweight puts a lot of stress on your joints. Being 40 years old also put me at a disadvantage because my body couldn’t recover like when I was younger. The whole key was to find a balance between giving myself constant progress, while not overburdening my joints. My feet would go through the occasional periods of arthritis. If I tried to push through the pain it would just get worse. Instead of pushing through the pain, I would switch to cycling or rowing and that helped a lot. Eventually my feet would feel better and I’d get back on the treadmill.
Progressive improvement is very important but the most important thing is adhering to your schedule without skipping. Some days it’s very very hard. Extremely hard. You’ll have those days where you just aren’t feeling it, and you’ll think it’s okay to take a day off. This is a mental trap. Don’t do it. One thing I’ve discovered over these 2 years, is that those feelings are not any indicator of how you will be able to do your workout. Especially if you’re measuring your heart rate and pace, you’ll realize that some days when you think you’re just not feeling it, those are the days when you will have the best workouts. Sometimes not, but the point is that there’s really no connection. It’s a mental thing, not a physical thing. The way I get through those days is just say to myself: okay, I’m not going to do my best, I’m just going to go to the gym. That’s all I’m committing to. Then when I’m at the gym, sitting in my car in the parking lot, I’m like: okay, I’m just going to walk inside. I’m already here, I might as well go inside and just walk on the treadmill. Once you start walking on the treadmill you start thinking: well this isn’t so bad, I guess I can pick up the pace a little. Before you know it, you’re completely finished with your workout. I’ve been tricking myself into a working out that way a lot, and I still do it from time to time. It’s pretty interesting how just showing up is almost a guarantee to getting a workout. You won’t always get the best workout, but you’ll make way more progress than if you take days off.
So true. Consistently really is key.
I’m going to learn to run a mile nonstop. I commenting this because I want to be held accountable for it. And so that I don’t give up because so many people are going to know I failed if I give up so I’m going to push through! I’ll give updates :)
So how is it going?
@@HerreDePerre 🧐
Up date?
?
Now she runs nonstop. Since 1 year, she hasn't stopped for a while. What a win!
Started running about 3/4 weeks ago. And im glad I finally did. I may be pushing myself a little too hard, I started with just a mile the first week. Now im at 2 miles, running a 9m30s mile and then combination of run/walk the second mile. Started at 230lbs at 6’0 now down to 215! It has helped me so much with just having more energy, overall happiness. It’s addicting wanting to come home and run and just feel good. I really have been focusing on my breathing thanks to you guys! I hope to improve and maybe even run a marathon some day!
Just starting out after having 7 babies in 8 years and my 8th baby five years later. Thank you for the tips and helping give us a way to get started. Starting is the hardest part.
I dedicate 20 minutes a day to run training. First, 1-5 is warm up to include treadmill incline variance. 6-10 incorporates 30 sec -1 minute runs with walk rotation. And 11-20 is 1.5 minute run with walk rotation and incline variance as if outside. Still working on form and breathing.
I just began running in december and for the first time I've been running 2-3 times every week since then. I couldn't even run 30 meter the first time I ran. Now I can run over 800 meters without a pause, but I mostly do intervals with sprints. I know 800 meter isn't that long at all, but we all have to start some place, and I can't wait to be able to run for longer! I haven't done any strenth training, but after watching this video, I will start to incorporate it around twice a week. I also just found your channel today and subsribed. I can't wait to see more videos from you. Thank you.
Another teacher and I will hopefully (the kids gotta show up) be launching a couch to 5K club at school next week. This is timely for us with a lot of great language and concepts that articulate what we are trying to do with the teens! Thanks for your hard work with all the content!
i know im a little late to this party. I was inspired by this video. I used to be in good shape but have fallen off over covid. Thanks
You got this!
There's a ton of excuses I could come up with at 180cms and 120 kilos..... Everything seemed to say. .." Don't ever run ! "
Thank you so very much Holly for this video and getting me out there and starting. No more excuses . .... I'm running !!
-Have a workout checklist. (Heartrate, sweat-rate, etc.) Be out of your comfort zone.
-Have at least 3 days where you move your body, along with at least 2 strength training days. Stretch daily.
Walk-Run days:
-Workout 1: 10 minutes total - alternating 90 second walk and 10 second jog.
-Workout 2: 1 minute power walk uphill, then walk/jog down for 6-8 rounds.
Strength training days:
-10 air squats, 30 sec. elevated plank hold, 10 glute bridge raises, then 5 elevated pushups.
-Have a training journal or calendar and check the days off as you go.
-Get motivation through people to keep you going.
Took a screenshot of this! Thank you! Just started jogging at 3.8 speed. Can do a mile in 20mins. I can comfortably run for 5mins, at 10mins I am like okay I made it and by 20mins I feel like I was running for my life and can’t keep doing this. 😅 my goal is to get to a 10min/mile by the end of next year ❤
"It gets easier every day. But that's the hard part. You have to keep doing it every day." Unnamed jogging babboon, "BoJack Horseman
Love this quote ❤️
such a great show..it had a lot of feeling, sometimes too much
@@Daniel-xu6kd Indeed. It was IMO the greatest show of the last decade.
literally was watching bojack, saw that quote and it made me want to start running so i looked this video up. Your comment is more of a confirmation that this is time for me to do it.
@@javierav8930 If it has been a while, just one piece of advice: you will not be able to run as fast as you did when you were running regularly. Some people swear by run/walk/run, but I can never get a rhythm that way. Slow jogging is a much better way to get started if you're returning.
I'm 5ft and 165lb and I can't feel my legs after running I hope I'll be 130 lb by summer
Eric Man you got this! 💪🏻
Good luck! I’m starting my journey too
Omds same
But I’m 5ft7
Your not overweight, it depends on ur age if you can tell me then I can tell u whether ur overweight ur prob know tho but you got this! ❤️👏👏
Where has this video been all my life? Every time I begin working out, I'll do it every day constantly, then there'll be a day or two I have to stop, and then I never start again. Thank you!
I am 61 and I just started running again a year and a half ago… I still feel like a beginner and your tips for training are very helpful. Thank you for sharing your expertise!
Really great video, keeping it achievable, love it.
I started with a walking programme last August after I was told I had developed liver problems from eating too much sugar. I was 20lb heavier than I am now, and couldn’t face running. I just walked 10,000 steps a day, some days on the treadmill watching Netflix (!) but that meant I could keep it up even when I really didn’t fancy getting sweaty. I also quit eating sugar and started a tiny daily yoga practice, just ten mins, but it stretched me out in the morning. After five months I had lost that weight, and my body wanted to run, so I am now doing a couch to 5k, taking it really slowly. In the past I have gone really hard for three weeks then burnt out / got injured / fell off the wagon. This is the longest I have ever stuck with a programme, and it has also been the gentlest - and most consistent - and I have got the best results. Slow and steady!
Great job! Keep it up! Every day is a gift and it sounds like you're making the best of it! Good job!
Stephen thank you 🤗
Bravo, Lucy! You sound motivated and dedicated- a great combination! Slow and steady, you've got this :)
Currently sitting on a bench watching this video because my heart was going to implode, holy jesus learning to run is hard
Hey Coach Holly, thank you so much. I'm a powerlifter switching to running. I'm tired of injuries and going to the doctor's (torn pec, shoulder, knee and back injuries). I truly want to be healthier. I'm 6 feet 329 pounds and right now I run two miles in just over 24 minutes. I'm going to follow the running of this video and get back to you in a month to show my improvement. Once again thank you for the video I truly appreciate it. Also I'm seeking a job that measure the 1.5 mile run. Thank You.
downdirty97 keep it up! Let yourself progress at a pace you can handle and watch your body and mind change. Good luck!
I'm also switching from many years of weight lifting/bodybuilding and almost no cardio back to running as my shoulders, hips, and knees are shot from heavy lifting and my weight skyrocketed to 250lbs. I miss being 190lbs 12+ years ago and effortlessly running 3 miles in 27 minutes for pleasure. I can barely manage a mile in 11:30 mins now and can barely make it 1.5 miles. It's only been a month of 1-mile runs so far but my breathing while sleeping is much better and I can walk up a flight of steps without gasping.
Hey, I'm checking in with my progress: I'm down to 288 pounds from 329 pounds...the weight was dropping off fast at first now it's starting to slow down a bit...this week I'm also increasing my running from 2.25 miles a day to 3 miles a day... Coach Holly, keep up the great work I enjoy the channel...
There is nothing better than running, period.
If that sounds crazy, just remember "Easy... Light... Smooth..."
1) Run slowly enough that you don't get out of breath, even if that's just above a walking pace. IF YOU ARE OUT OF BREATH, SLOW DOWN.
2) Run with good shoes that aren't worn out, and learn just enough about running form to land correctly on your foot. This is particularly important if you're a bit heavy, as it reduces stress (and pain!) on your joints.
...
3) Eventually, you'll start optimizing your run with smooth motions that take less energy, increase speed, and put you in a sort of meditative state -- but don't worry about this if you're a beginner.
That's literally all there is to running.
I lost 45 lbs in my first year of running (212 -> 167), and got hooked. I've been at it for 14 years, now.
Also... EVERY runner was a beginner and remembers what it took to make it a habit and find the joy in it.
I've been going on 1-2 mile walks at 5 am in the morning. I've been overweight all my life. It has been a big factor in my depression. I'm 14 and decided it was time to make a change. I hope to join track in the spring this year, so I've been eating better and only when I'm hungry. I now want to start running.
I started running last year after years of telling myself and other, “I’m not a runner!”. I ended up hurting myself because I went 1000%. I ended up competing in about 2 5km running events a month which further irritated it. I find I still get very stiff so I’ll have to start stretching again! Thanks for the tips.
Starting out slowly and carefully with training can definitely be hard when you're feeling really excited and motivated to get into it! Make foam rolling and mobility work a consistent part of your training routine, and you'll have the benefit of doing something really good for your body and also feeling productive without overdoing the mileage :)
Today is my 3rd day of walking/running as a total beginner. The first day it felt like I've been hit by a train. My whole body hurt but I forced myself to run again the next day and stretching helped a lot. Today wasn't so bad. I feel like I can go on and make this a daily routine.
Are you still running and walking?
I just started back running 3 weeks ago I started off with long walks and then jogging now I'm running
awesome! keep it up
Hey I followed your tips and i've been doing really well! On my 3rd month now! Thank you for the guidance. God bless you!
300 lbs, former athlete that has been mostly lazy 10 months out of the year for the past 5 years, and starting over. Going to start documenting my process of getting back into today.
You've got this!
Hii sir I am a personal trainer and taichi instructor, am doing virtual training, if u like to join reply me
I have gotten two major things from this video that I haven't gotten from any other workout advice. And its SO personalized I think it makes the whole thing feel so much more accomplishable.
1. Listen to your body and do something to the point where it's uncomfortable and puts you to the edge of wanting to quite but not quite yet. - I highlight this because I've always been told you have to push past the discomfort and in the beginning it just becomes this huge wall for me because its painful its uncomfortable and it doesn't adjust for my bodies needs and limitations like prexisting injuries
2- having small measurable goals. There's always this vague goal of exercising for a certain amount each week. But what juat seems so much more doable for me is the individual daily goal, starting with 10 minutes of elevated heart rate exercises.
Honestly no where have I seen it broken down into such small digestable pieces before and I feel like it recognizes just how DIFFICULT the beginning stages of a routine is and figuring it out blind or having a program that isn't customized to your beginner needs with your individual body.
Thank you.
I jog for like 2-5 minutes and it feels like I'm going to vomit.
Try drinking this stawberry and kiwi electrolyte drink. It’s in a little box with little packets and you add it to a bottle of water, you can get it at Walmart
You can put intervals in between. You just have to nake sure your heart rate is up. Make sure to breath and you will form a better habit when running.
@@earlcastro1126 I second this. I do intervals to help me run and it is really helpful!
Right 🤣
Slower your pace, start walking longer distance if jogging is too much
Coach Holly just keep looking better and better 😍
I have a chronic illness, two years ago i could only take 7 steps which was an improvement from being bedriden for 6 months. After not giving up i now jog/walk for 35 minutes, and walk later in the day for another 40 minutes. Im a beginner jogger but pressing on. If you are just starting out, dont give up! Sharon california
Hii I am a personal trainer and taichi instructor, if u like virtual training, I can help
Thanks for not making this about weight loss, but rather making changes in your day to day, and just accepting positive changes as they come.
My mile time average 2 years ago was 9:40. Now my average is 7:50. Not the biggest change but I’m still proud. Hoping to get around a 7:30 mile soon.
That's a HUGE change! Way to go! 👏
As a Clydesdale runner that is just getting back on the road after several years, video is appreciated.
I'm a Clydesdale runner too. This vid rocks.
I love the way to try to encourage people.
I truly identify with your scenarios.
Started one week ago and feeling kinda’ giving up, but your video motivated me to go at it again today.
I just hate it because sometimes I get back pain, and is really uncomfortable.
That a great tip on keeping a journal!
Love the idea.
Keep up the good work! ❤️
We love reading that this helped, even in some small way! Way to get back out there and check out some of our other videos on ways to help mitigate the back pain :) happy NY!
I'm a new subscriber, I'm 42, I used to run a lot in my middle-school and high-school years then became a father and and quit running. I am overweight and dealing with kidney failure and heart disease simply because of the way I've treated my body over the years I want to get back into shape not only to feel better but to see my grandchildren be born and grow up. I have started to walk to work which is 1.3 miles and adding a lil jogging in. My goal is to complete the Virginia 10 miler this year. Thank you for your videos.
I just started jogging beginning of August 2019. I am in the obese category as I'm 1.59m weighing 80.6 kg then. I started jogging non-stop with 1 km for the 1st week, 2km the 2nd week. And currently am able to jog 3km in the 3rd week. In the past, I couldn't even run 0.5km w/o stopping for air. Coming from a hot & humid country, I opt for a night jog as the air is cooler. 1 thing I came to accept. There are going to be good & bad days. There are days that I have to cut down the 3km daily goal as my body could not take it for the day. Listen to your body & don't overdo. Most importantly, enjoy the process. It will keep you motivated in the long run. I'm still in my 3rd week. So far I've lost 3kg at 77.5 kg. Hopefully I can continue this as a lifestyle for a better health. Wish me luck.
simple
.......start walking first
This is the best advice!!! When you start to run I would run on a treadmill, back in my running days I thought it wouldn't be helpful when you got outside on the street, but the muscle memory kicked in and it really wasn't much different. Asphalt is much softer that concrete sidewalks.
@@geraldwoodard2993 👌
Yeah rite I started full blasted and messed up my knee
Motivated. Used to run 3 times a week, but let it slip due to work excuses. Time to put my health first again. Thanks for the great tips here👍
Absolutely! Good luck!
I recently lost 144 lbs but still have 100 to go. I weight 250 still. When I attempt to jog I get so out of breath so quick however can do other cardio fine. Just wanted some advice about how to improve this. Thanks for the video
The first tip I’d give is to start with walking if running is too much to start with . Build up yourself and your body, and then once you’re able to walk for a good distance, then you can start running. Walking builds a good foundation for you so that once you start running , yes it will be hard but no where near as difficult as if you went from nothing straight into running.
I used to love running and that’s how I lost weight the first time I was on a weight loss journey 7 years ago. Hit a plateau 2 years ago and stopped running, stopped exercising overall and gained a ton of weight. I’m at the heaviest I’ve ever been. I just started walking a couple weeks ago, hoping to start jogging soon and eventually fully running again, as I miss it. Thanks for this video! Great advice.
I'm 18, 6'8 and around 480 pounds. I'm taking control back!
So awesome!
Ahhhhh everyone’s so motivated in the comments! Then there’s me: “ugh I need to start running” but ends up not doing it🤣🤣
Thank you! This took the mental load off for a beginner such As myself.. not as intimidated 😊
That's great to hear!
The Run Experience ✊🏽
Ari Kristina Take a deep breath and just do you! Stay consistent! You’re going to be an awesome runner!
I am trying to get back to running after 2 years. Used to do regular 10-15 k @ 5-5.5 min/k, at ease once. But, seems my body has lost the strength due to prolonged inactive lifestyle. I started slowly training myself 3 weeks back, using mixture of walk and run. This video has helped me with some vital information, to add upon that. Adding more strength training sessions between my runs now. I am able to reduce my walk and increase the run times, and hope to get back to previous form soon. Appreciate the energy of Coach Holly. My best wishes 🙏!
16 June - Walk/Run combo
17 June - strength training 3 rounds. Unelevated Plank and pushups not up to mark and count
18 June - circuit training 3 rounds. Walk/run combo, air squats, 5 elevated pushups, stepups. Couldnt engage glutes as much.
19 June - walk/run combo. Strength training post run. 3 rounds elevated plank, airsquats, elevated pushups 5 each
I’m gonna give running another try thanks
nakea simone go for it! Remember, start slow and short and stay consistent! Consistency is the secret sauce of being a good runner! 💪🏼
Please do! Look up the JEFF Galloway method, that is how I started running.
:)
I'm 5'2" and 155 pounds.
☹ I feel the weight and inflammation in my body. It hurts. I want to run to reverse my pain. I plan to start today!
Me too but a little less (15 minutes)
I'm 5'4 and 250. I'm so ready to do this
Running and being in shape used to be easy, but injury, age, and being overweight has made what used to pretty easy, a daunting task. So after a decade, I'm having to start over again, and start slow. I'm hoping consistency will be the key this time. Thank you for the tips.
go for it, you can do it!🤗👍
I run 3.5 miles 3 days a week , 2 years ago , I was 35 lbs heavier and smoked a pack and a half a day . Running is the best thing ever , I feel great .
Super excited. I recently decided to do a 5k. I was going to walk it but part of me keeps beckoning to run it. Hence the journey begins....
*googles how to run when your overweight *
*clicks video *
*sees swol ass Amazon woman *
I just started running a couple days ago and this channel really helped me start and still does help to this day thank you The Run experience 😀
Keep it going, it's worth it! I started about 3 months ago and I assure u you'll eventually love it.
that's awesome! so glad you found us! keep it up.
Wow, thanks for making this video.
I so needed this. Now I will plan to do this now. I am overweight right now :(
Thanks. I ran a little for the very first time since I was forced to in school. I was eighty pounds overweight, and I’m still fifty pounds over, but I ran periodically during my walk today.
I’m 63 and overweight, watched this video yesterday morning so
This morning , I walked on track 6 laps, on the half mark I tried running 10 steps, the first two laps I managed 5 and I was at 10 on the last two laps. I also remembered to warm up and listen to my body,the school kids where all outside playing frisbee and pickle ball I was a bit self conscious, so I said to myself, if anyone says anything, I’m going to say, make sure you take care of your body so your not here like I am trying to fix it!
I felt great afterwards. I don’t have anyone to encourage me but me. So any cheering on I’ll take❤️🥰💕
I got out the note pad and took down notes. I’ll be making a check list for an 8 week plan.
Thank you for this video!!🙏😘
We are so glad this video helped you!
Keep up the great work! and feel free to reach out with any questions while devising your 8 week plan! ❤️ 🤗
I’m 5 foot 6 inches, and 187 pounds. I’m gonna start trying to run as I want to make it to the police academy in Australia hopefully in the next 2 years
I needed this, recommendation👌🏽. I like how you moved a little, and the background was different. Just beautiful ♥️
Thanks for the feedback, glad you enjoyed the video 😊
I really needed to see this. I'm starting my running journey today & I've not run in yrs. I'll be sure to take it easy (somewhat lol). Thank you for taking time to create & share this!💞
I used to run 3 miles a day...loved it! I stopped got too busy with my arts and crafts. But I still do lift weights, but I miss running. Now I went to get back to running that's why I'm here.