50 year old, 250 lbs, starting to run again

[blakesq]

Hi all,

I am 50 Years old 250 lb, doubles tennis player. Had arthroscopic meniscus surgery on left knee 3 years ago . Little history, in high school played on tennis team, was 5'10.5" and about 128 lbs my senior year. Took up running in college, ran houstoun marathon in 4:11, 24 years ago. Went to law school and first got over 200 lbs, stopped running regularly.

Last week an old friend of mine who runs in his 70's said i should take up running again, and i felt it is time! For the last two years i have been walking about 45 minutes twice a week, playing doubles tennis once a week, and go to gym about once week ( elliptical and weight training).

So yesterday during my 45 min walk, i included 5 one minute runs. I plan on doing this for two weeks, and every two weeks increase the running amount by 2 and half minutes, until i am running for a full 45 minutes, like i was in the 1990's when i weighed about 165 lbs. assuming me knee holds up. What say you all? Any advice, comments, stories? Thanks!

 

[comeback]

you said it yourself..You were good at 165..That's a 85 lb difference..Running with the extra pounds puts tremendous pressure on EVERYTHING..Start slow like you did your running and try to lose 1 or 2 lbs a week

 

[esgee48]

I would try to avoid running long distances on concrete. Tracks, dirt or grass are easier on the joints. Doing 1-3 miles every few days is better than trying to do it every day. Give your body time to recover by doing something else to burn calories. 2 cents.

 

[ollinger]

Dumbest thing I've ever read. The force on your knees when you run is a function of your weight SQUARED. For a guy with a history of meniscus surgery who's about 250 pounds to be running is simply begging for more knee problems. You should be riding a bike instead.

 

[BorgCash]

Hi all,

I am 50 Years old 250 lb, doubles tennis player. Had arthroscopic meniscus surgery on left knee 3 years ago . Little history, in high school played on tennis team, was 5'10.5" and about 128 lbs my senior year. Took up running in college, ran houstoun marathon in 4:11, 24 years ago. Went to law school and first got over 200 lbs, stopped running regularly.

Last week an old friend of mine who runs in his 70's said i should take up running again, and i felt it is time! For the last two years i have been walking about 45 minutes twice a week, playing doubles tennis once a week, and go to gym about once week ( elliptical and weight training).

So yesterday during my 45 min walk, i included 5 one minute runs. I plan on doing this for two weeks, and every two weeks increase the running amount by 2 and half minutes, until i am running for a full 45 minutes, like i was in the 1990's when i weighed about 165 lbs. assuming me knee holds up. What say you all? Any advice, comments, stories? Thanks!

That's a good wish to begin run again, I support you. Yes, bike and swim are better for an injured swim but it's another story if you like to run.
Start small, progressing small, don't rush your results, it's always better a little under than over, I think you got it.

 

[BorgCash]

And also try to choose softer ground to run on, buy a right running shoe with correct supination/pronation/neutral type of your feet and good shock absorbing. Maybe also add special insoles.

 

[BorgCash]

Maybe also you can contact doctor but it should be sports one, the regulars will advice you to avoid most of the activities.

 

[crosscourt]

Or you could consider using a rowing machine. I've been using one regularly in the gym and it has very low impact on your knees, hips and ankles and gets you much fitter very quickly. It also exercises more of your body than running. Once you regain some of your old fitness you can start to run again.

 

[Disgruntled Worker]

Get a nice cushioned pair of shoes. Brand is largely irrelevant. Most companies offer a wide range of cushioned versus thin soles. A good shoe for a person with knee issues needs to have excellent shock absorption. This is generally determined by the sole, which includes: the insole, the mid-sole and the out-sole.

Depending on the surface on which you're planning to run the out-sole needs to have either a very thick material (for surfaces like concrete), a moderately tough material (for grass or sand) or a soft material (for indoors). Going from out-sole to insole, the insole should be cushioned yet still offer good support for your arches. The best insole I've ever used - and I'm a guy with knee issues too - is Skechers' Air-Cooled Memory foam. The material compresses during heavy steps so your joints are cushioned, but unlike other foams it retains its shape so they last months and months if not years.

I'm not advising you on what shoes to use. But some shoes that have helped my knees immensely are:

• the Skechers Energy Afterburns (outstanding foot support, unbelievable durability, and pretty good for the knees)
  
• the Skechers GoRun 4 (a lighter shoe that is good for walking on any surface and can double as a treadmill runner)
  
• the Skechers Equalizer Game Point (a shoe that offers excellent knee protection but is somewhat rough on the arches and shouldn't be used on concrete)
  
• the Skechers Go Run Ultra R (a Hoka-like shoe that is tailor-made for concrete)
  
• and for indoor gym work, the Skechers Fit Knit (my personal favorite shoe which is great for a rubber-floor gym or walking indoors)

If you have any questions, feel free to ask. My father had knee replacement surgery when he was only 30 back in 1994. He's dealt with sore knees for over 25 years. I've made an effort as a former employee of Skechers to find the absolute best shoes which pass every test, from value to comfort to durability. He's in his 50s now and like you needs something that makes work and life in general easier. Skechers changed my life and are allowing me to walk and run again. And I think they can help you too.

 

[movdqa]

I've been there.

I would go for a pair of shoes with decent cushioning and then add an aftermarket insole. I stick with New Balance running shoes because they're easy to get in 4E and there's a local Factory Outlet in my town along with a very good online outlet store. I use the New Balance Ultra-Arch Insoles but there are lots of brands for aftermarket insoles like Superfeet. My aftermarket insoles last about three to four pairs of shoes.

Keep track of the mileage on your shoes and replace them around 300-400 miles or when you start to feel more sore after a run.

I use a Garmin Forerunner 610 GPS Watch to track mileage and time. I used to hook up the chest strap to do HRM but haven't done that in a long time. I'd recommend a GPS watch or using your phone to track your mileage so that you can see your progress over time, set goals and see how you're doing towards those goals and generally have an idea as to how much you're running. I run indoors, either on a track or on treadmills in the winter, and it's a nice option to have when the weather isn't all that great for running outside.

If you run outside most of the time, watch the weather like a hawk as you may have to adjust the time of the day to run so that it isn't too hot, too cold, too humid, too wet or too slippery. Sometimes the day has gone by and I want to get in a run so I walk over to the parking lot of a healthcare clinic and run in their lit parking lot. There are those that run with their own lighting but I asked a friend that does this if he falls and he said that he does fall from time to time running in the dark. I really don't like to fall while running so I'll just run when there's sufficient light.

The right clothes can make running a lot more fun and safe. One minor headache with a lot of running clothes is the lack of pockets. I usually buy shorts at RoadRunner Sports as they are usually generous with pockets. I sometimes need to carry things like keys, phone, iPod, keycard and/or money and having a lot of pockets makes this easier.

I like to listen to podcasts or music while I run and use a Bluetooth Headset (Jaybird X2s) paired to either an iPod Nano or my iPhone. I don't always bring my iPhone on runs because I only have two shorts with pockets big enough to hold it without it bouncing around.

I have an array of shorts from light to heavy to long-sleeve to sweatshirts for when it's in the 30s. Tights and warmups can be layered for running in the 30s and below. I will use a fleece, hat and running gloves when it's cold out as well.

Learn what the Big Five running injuries are and do the appropriate core workouts to avoid them. I've had Plantars Fasciitis and Chondromalacia. These are also common to tennis players. Cushioned shoes help as does core work. I have use knee sleeves to alleviate the pain from the latter - it helps but it doesn't solve it long-term.

Use appropriate safety precautions when running outside. There are issues like traffic, curbs, things to trip on, dogs, bicycles, people (likely less of an issue for you as I'm assuming that you're a large male). It's sometimes handy to plan where you can get water (if you don't bring your own) or bathroom stops.

It's nice to be able to talk about running with other people so there may be others in your neighborhood or at work or family that you can chat with.

Chafing may be a problem if your skin isn't used to it. I wear compression shorts most of the time on longer runs to deal with it. It can be a problem with cotton shirts too. I've used bandaids in the past but wear poly shirts these days which don't have the problem.

 

[onehandbh]

I agree with ollinger.

No way would I run if I were you. Not until you lose quite a bit of weight first. Cartilage, ligaments, knees, and hips are not easy to replace or fix.

I recommend getting your diet under control first, low impact exercises, and weight training in the gym to strengthen your core and legs.

The force on your knees when you run is a function of your weight SQUARED. For a guy with a history of meniscus surgery who's about 250 pounds to be running is simply begging for more knee problems. You should be riding a bike instead.

 

[r2473]

Be careful. I'd strongly suggest having a professional assess your form/stride. Most people who run, irrespective of weight, get injured. At your age and weight and history of knee problems it is even more imperative to have good form.

But in general I agree with ollinger. You are probably an injury waiting to happen

 

[BorgCash]

Get a nice cushioned pair of shoes. Brand is largely irrelevant. Most companies offer a wide range of cushioned versus thin soles. A good shoe for a person with knee issues needs to have excellent shock absorption. This is generally determined by the sole, which includes: the insole, the mid-sole and the out-sole.

Depending on the surface on which you're planning to run the out-sole needs to have either a very thick material (for surfaces like concrete), a moderately tough material (for grass or sand) or a soft material (for indoors). Going from out-sole to insole, the insole should be cushioned yet still offer good support for your arches. The best insole I've ever used - and I'm a guy with knee issues too - is Skechers' Air-Cooled Memory foam. The material compresses during heavy steps so your joints are cushioned, but unlike other foams it retains its shape so they last months and months if not years.

I'm not advising you on what shoes to use. But some shoes that have helped my knees immensely are:

• the Skechers Energy Afterburns (outstanding foot support, unbelievable durability, and pretty good for the knees)
  
• the Skechers GoRun 4 (a lighter shoe that is good for walking on any surface and can double as a treadmill runner)
  
• the Skechers Equalizer Game Point (a shoe that offers excellent knee protection but is somewhat rough on the arches and shouldn't be used on concrete)
  
• the Skechers Go Run Ultra R (a Hoka-like shoe that is tailor-made for concrete)
  
• and for indoor gym work, the Skechers Fit Knit (my personal favorite shoe which is great for a rubber-floor gym or walking indoors)

If you have any questions, feel free to ask. My father had knee replacement surgery when he was only 30 back in 1994. He's dealt with sore knees for over 25 years. I've made an effort as a former employee of Skechers to find the absolute best shoes which pass every test, from value to comfort to durability. He's in his 50s now and like you needs something that makes work and life in general easier. Skechers changed my life and are allowing me to walk and run again. And I think they can help you too.

Usefull information. Can be Skechers Equalizer Game Point use for tennis?

 

[BorgCash]

I've been there.

I would go for a pair of shoes with decent cushioning and then add an aftermarket insole. I stick with New Balance running shoes because they're easy to get in 4E and there's a local Factory Outlet in my town along with a very good online outlet store. I use the New Balance Ultra-Arch Insoles but there are lots of brands for aftermarket insoles like Superfeet. My aftermarket insoles last about three to four pairs of shoes.

Keep track of the mileage on your shoes and replace them around 300-400 miles or when you start to feel more sore after a run.

I use a Garmin Forerunner 610 GPS Watch to track mileage and time. I used to hook up the chest strap to do HRM but haven't done that in a long time. I'd recommend a GPS watch or using your phone to track your mileage so that you can see your progress over time, set goals and see how you're doing towards those goals and generally have an idea as to how much you're running. I run indoors, either on a track or on treadmills in the winter, and it's a nice option to have when the weather isn't all that great for running outside.

If you run outside most of the time, watch the weather like a hawk as you may have to adjust the time of the day to run so that it isn't too hot, too cold, too humid, too wet or too slippery. Sometimes the day has gone by and I want to get in a run so I walk over to the parking lot of a healthcare clinic and run in their lit parking lot. There are those that run with their own lighting but I asked a friend that does this if he falls and he said that he does fall from time to time running in the dark. I really don't like to fall while running so I'll just run when there's sufficient light.

The right clothes can make running a lot more fun and safe. One minor headache with a lot of running clothes is the lack of pockets. I usually buy shorts at RoadRunner Sports as they are usually generous with pockets. I sometimes need to carry things like keys, phone, iPod, keycard and/or money and having a lot of pockets makes this easier.

I like to listen to podcasts or music while I run and use a Bluetooth Headset (Jaybird X2s) paired to either an iPod Nano or my iPhone. I don't always bring my iPhone on runs because I only have two shorts with pockets big enough to hold it without it bouncing around.

I have an array of shorts from light to heavy to long-sleeve to sweatshirts for when it's in the 30s. Tights and warmups can be layered for running in the 30s and below. I will use a fleece, hat and running gloves when it's cold out as well.

Learn what the Big Five running injuries are and do the appropriate core workouts to avoid them. I've had Plantars Fasciitis and Chondromalacia. These are also common to tennis players. Cushioned shoes help as does core work. I have use knee sleeves to alleviate the pain from the latter - it helps but it doesn't solve it long-term.

Use appropriate safety precautions when running outside. There are issues like traffic, curbs, things to trip on, dogs, bicycles, people (likely less of an issue for you as I'm assuming that you're a large male). It's sometimes handy to plan where you can get water (if you don't bring your own) or bathroom stops.

It's nice to be able to talk about running with other people so there may be others in your neighborhood or at work or family that you can chat with.

Chafing may be a problem if your skin isn't used to it. I wear compression shorts most of the time on longer runs to deal with it. It can be a problem with cotton shirts too. I've used bandaids in the past but wear poly shirts these days which don't have the problem.

You've almost write a runner's book!

 

[BorgCash]

[QUOTE"r2473, post: 10616418, member: 12491"]Be careful. I'd strongly suggest having a professional assess your form/stride. Most people who run, irrespective of weight, get injured. At your age and weight and history of knee problems it is even more imperative to have good form.

But in general I agree with ollinger. You are probably an injury waiting to happen[/QUOTE]
Maybe it will be betyer to start with treadmill at the gym?

 

[movdqa]

Perhaps a C25K approach would work here.

 

[BorgCash]

I've heard a lot of good replies on Adidad Boost running shoes

 

[Disgruntled Worker]

Usefull information. Can be Skechers Equalizer Game Point use for tennis?

Umm...they can. But I would definitely try them out at a Skechers outlet before shelling out the 40 bucks to get them.

To me a good tennis shoe has cushioning, lateral stability (to protect the ankle) and court grip. The Equalizer has cushioning in spades. However, the ankle support is a little iffy. It's sort of like wearing low-tops to play basketball. Some people (Kobe Bryant, Kyrie Irving) can do it. But for me, personally, I need a high-top when playing basketball so I don't roll my ankle.

Two shoes that are stellar for me on the tennis courts are the Skechers Forza and the Energy Afterburns. The former has decent cushioning, pretty good court grip and absolutely awesome lateral stability. The Afterburns, on the other hand, are like a tank - super grippy, incredibly stable, and ultra responsive despite their rock solid feel and mass. So those are better than the Equalizers. But again it's personal preference.

 

[BorgCash]

Umm...they can. But I would definitely try them out at a Skechers outlet before shelling out the 40 bucks to get them.

To me a good tennis shoe has cushioning, lateral stability (to protect the ankle) and court grip. The Equalizer has cushioning in spades. However, the ankle support is a little iffy. It's sort of like wearing low-tops to play basketball. Some people (Kobe Bryant, Kyrie Irving) can do it. But for me, personally, I need a high-top when playing basketball so I don't roll my ankle.

Two shoes that are stellar for me on the tennis courts are the Skechers Forza and the Energy Afterburns. The former has decent cushioning, pretty good court grip and absolutely awesome lateral stability. The Afterburns, on the other hand, are like a tank - super grippy, incredibly stable, and ultra responsive despite their rock solid feel and mass. So those are better than the Equalizers. But again it's personal preference.

Thank you very much. Never considering Skerchers as serious athlete shoes

 

[onehandbh]

Your outfits went from loose-casual to retro big pimpin' in 9/10/2011

 

[Disgruntled Worker]

Thank you very much. Never considering Skerchers as serious athlete shoes

A lot of the people I've helped at my outlet store were older people with a melange of injuries. Everything from plantar fasciitis to flat feet to low arches to lower back pain. Two shoes I consider to be particularly special are: the Energy Afterburns and the Fit Knit.

The Fit Knit in particular is a great shoe for people on their feet all day as well as anyone with knee pain. Cashiers, retail workers, restaurant workers and plenty of others could all benefit from the Fit Knit. It's a lightweight shoe that has sponges in the arch area so that the knee is shielded from impact. And the other areas of the out-sole also have a material known as Go Pillar which is also quite soft and cushioned.

The Energy Afterburns, by contrast, are what I would consider the quintessential outdoor, concrete shoe. I use to do pizza and package delivery. And you would pound pavement at those jobs for hours. A softer, lighter shoe can't withstand those conditions and that abuse for more than a couple of weeks. The Energy Afterburns, however, are so thick and substantial in the out-sole that they're guaranteed to last most people at least a full-year of continuous use. It is Skechers' most popular shoe and has remained unchanged since its release in the early 2000s. A must-try for anyone.

 

[BorgCash]

A lot of the people I've helped at my outlet store were older people with a melange of injuries. Everything from plantar fasciitis to flat feet to low arches to lower back pain. Two shoes I consider to be particularly special are: the Energy Afterburns and the Fit Knit.

The Fit Knit in particular is a great shoe for people on their feet all day as well as anyone with knee pain. Cashiers, retail workers, restaurant workers and plenty of others could all benefit from the Fit Knit. It's a lightweight shoe that has sponges in the arch area so that the knee is shielded from impact. And the other areas of the out-sole also have a material known as Go Pillar which is also quite soft and cushioned.

The Energy Afterburns, by contrast, are what I would consider the quintessential outdoor, concrete shoe. I use to do pizza and package delivery. And you would pound pavement at those jobs for hours. A softer, lighter shoe can't withstand those conditions and that abuse for more than a couple of weeks. The Energy Afterburns, however, are so thick and substantial in the out-sole that they're guaranteed to last most people at least a full-year of continuous use. It is Skechers' most popular shoe and has remained unchanged since its release in the early 2000s. A must-try for anyone.

Thank you, will look to their web. Do you still selling Skerchers?

 

[Mongolmike]

Good luck to you, make the effort now.... before you can't!

 

[Raul_SJ]

The force on your knees when you run is a function of your weight SQUARED.

I thought the force on the knees from running on flat ground was 4X body weight. A linear relationship. How is that a squared function.

 

[blakesq]

Is it dumb not to know force = mass X acceleration?

Dumbest thing I've ever read. The force on your knees when you run is a function of your weight SQUARED. For a guy with a history of meniscus surgery who's about 250 pounds to be running is simply begging for more knee problems. You should be riding a bike instead.

 

[darrinbaker00]

Dumbest thing I've ever read.

I take it you don't read your own posts.

 

[onehandbh]

Is it dumb not to know force = mass X acceleration?

Not sure if it is squared, but the stress and force is not linear because it isn't applied in a linear fashion and the parts in the knee are smaller so things are multiplied.

The knee and are legs are a complex joint and not a singular object like accelerating a car. For that F=ma is more accurate.

Sort of like a knife or ice skate blade, but cartilage is not as strong as steel.

 

[blakesq]

Ahhh, so we need a different type of physics to describe forces on the knee! Gotcha!

Not sure if it is squared, but the stress and force is not linear because it isn't applied in a linear fashion and the parts in the knee are smaller so things are multiplied.

The knee and are legs are a complex joint and not a singular object like accelerating a car. For that F=ma is more accurate.

Sort of like a knife or ice skate blade, but cartilage is not as strong as steel.

 

[movdqa]

As someone that has gone through it, my observations are as follows:

- More weight means more shock coming through your feet and legs.
- I've found that shoe technology increased considerably from around 2007-2011 in terms of cushioning available.
- The number of miles you run matters. More distance, if you have minor technical issues, add damage and you accumulate damage over time which your body repairs. You just don't want to create damage faster than your body can repair it
- The speed that you run at matters (for you F=ma fans). If you're 250 pounds, you'd probably start out around 12 Minutes/Mile and then improve your time. The thing is that your cardiovascular system can improve far faster than your joints can to handle faster running. So this is an area for potential injury. There are some guidelines where you shouldn't increase your speed or distance by more than ten percent over a given period of time (don't recall the time part of it).

- Diet is a bigger factor than exercise for losing weight unless you're a professional athlete (or have more than three hours a day to workout).
- The above things apply to tennis as well as running. I've always found that an hour of tennis puts more stress on the knees and ankles than an hour of running. That's likely due to the sudden starting and stopping and the rotational forces in hitting groundstrokes.

 

[Aretium]

The exercise bike is your friend. Great for the knees. Forget running, it hurts. At least lose some weight before running.

 

[onehandbh]

Ahhh, so we need a different type of physics to describe forces on the knee! Gotcha!

Same physics and same F=ma from the total mass of your body, but there is more to the equation. Yes force is force, but how is it distributed and is it in a linear, direct way? For example, depending on how you run, there could be greater or less shear forces on your knee joint.

F=ma is the simple middle school/high school formula for force in the most simplest situations. As you move up to university level and then into applying this information into the real world in a complex movements and structures, the formula and calculations get increasing complex to calculate how it affects each part of the structure, which in our case is our body. For example, as the body makes contact with the ground, each joint has different ways and rates of deceleration while moving in a different ways.

The more overweight you are and out of shape you are, the worse it can be for you if will decelerate in a non-optimal way towards the end of your run, when you are tired.

 

[movdqa]

Same physics and same F=ma from the total mass of your body, but there is more to the equation. Yes force is force, but how is it distributed and is it in a linear, direct way? For example, depending on how you run, there could be greater or less shear forces on your knee joint.

F=ma is the simple middle school/high school formula for force in the most simplest situations. As you move up to university level and then into applying this information into the real world in a complex movements and structures, the formula and calculations get increasing complex to calculate how it affects each part of the structure, which in our case is our body. For example, as the body makes contact with the ground, each joint has different ways and rates of deceleration while moving in a different ways.

The more overweight you are and out of shape you are, the worse it can be for you if will decelerate in a non-optimal way towards the end of your run, when you are tired.

C25K is a pretty successful system for getting couch potatoes to running a 5K in eight weeks. It's a slow and gradual program and works to prevent injuries.

The goal is to finish the 5K, not to win it.

 

[Deleted member 307496]

Forget running. Just walk. Running will risk irritating your injury, walking at a steady pace will insure you get adequate fitness -- and to make it interesting, stop driving/using public transport for a while if you can to give you an incentive to keep walking. And I don't mean a leisurely 45 minute walk around the park twice a week, I mean walking every day, miles even, just to get to places you need to be.

The weight will fall off you in no time. Don't bother with changing your diet if it's already decent, exercise is all you're going to need to get back to where you want to be.

 

[BorgCash]

The exercise bike is your friend. Great for the knees. Forget running, it hurts. At least lose some weight before running.

I know that swimming is good for knees, can you tell me a little more about biking for knees, maybe some training schedules, thank you.

 

[movdqa]

Biking is a big area too. It doesn't have the impact potential that running does but it does have injury potential too.

Our fitness center manager was in a race and hit a pothole at 30 MPH and went over the handlebars and wound up with a neck brace for six weeks and she couldn't do much because there was some damage in her spinal column. Her face had all kinds of bruising on it for several weeks. It's definitely a lot safer to cycle indoors on machines or rollers.

It's important to adjust the seat to the right height or else you can place a lot of stress on certain areas of your leg.

You can just buy yourself a stationary bicycle or something like an Airdyne or do spinning classes in a gym or use virtual racing stationary bicycling. There is a lot out there in bicycling for exercise or for enjoying the open road or trails and the equipment options are dizzying and potentially really expensive. I know folks that spend four to five figures for their equipment.

 

[Aretium]

I know that swimming is good for knees, can you tell me a little more about biking for knees, maybe some training schedules, thank you.

Errr, I'm no expert. Just stick on the tennis and cycle for the whole match hehe. You can try sprinting at full pace for like a minute or 2 for a hiit workout but could be too much to begin with

Sent from my XT1032 using Tapatalk

 

[BorgCash]

Errr, I'm no expert. Just stick on the tennis and cycle for the whole match hehe. You can try sprinting at full pace for like a minute or 2 for a hiit workout but could be too much to begin with

Sent from my XT1032 using Tapatalk

Thank you! Actually i'm planning to use stationary bike at the gym.

 

[Raul_SJ]

Ahhh, so we need a different type of physics to describe forces on the knee! Gotcha!

Everything I have read indicates approximately 4X-5X forces on the knee joint while jogging on flat ground, so I would go with that rather than the squared force claims.

If you do not do anything extreme, like trying to slide on hard courts, the forces on the court should be similar to jogging, provided you play conservatively and avoid excessive twisting and jerking.

 

[moonballs]

Ahhh, so we need a different type of physics to describe forces on the knee! Gotcha!

You are right. I think the other folks are saying the force on the knees is 4-6 times of the body eighth when running. But thats still a linear relationship.

In op's case I think there are safer ways to get the body weight down. Swimming is great if there is access to a pool. HIIT on a stationary bike is also pretty good.

 

[GuyClinch]

Diet first. You can track your calories and lose 1 pound a week easy. Do that for a year - any low impact exercise you do will make it easier to lose weight. So swimming etc. Use something like this

https://www.myfitnesspal.com/

Track your calories in (food) and any exercise.. Also consider getting a fitness monitor. If you do this you will lose weight quickly and be able to run again safely.

You want to get in shape to run or play tennis - not run or tennis to get in shape. This is less fun but way more effective.

 

[TimeToPlaySets]

Another vote for running being idiotic.
It's UNHEALTHY and detroys your body.

Fix your diet. Focus everything there.
Then start doing HIIT conditioning. Google it.

 

[heninfan99]

Maybe do more elliptical instead until you get much lighter

 

[Ronaldo]

Or go for it, http://honolulumarathonclinic.org/about/dr-jack-scaff/

 

[Mongolmike]

Hi all,

I am 50 Years old 250 lb, doubles tennis player. Had arthroscopic meniscus surgery on left knee 3 years ago . Little history, in high school played on tennis team, was 5'10.5" and about 128 lbs my senior year. Took up running in college, ran houstoun marathon in 4:11, 24 years ago. Went to law school and first got over 200 lbs, stopped running regularly.

Last week an old friend of mine who runs in his 70's said i should take up running again, and i felt it is time! For the last two years i have been walking about 45 minutes twice a week, playing doubles tennis once a week, and go to gym about once week ( elliptical and weight training).

So yesterday during my 45 min walk, i included 5 one minute runs. I plan on doing this for two weeks, and every two weeks increase the running amount by 2 and half minutes, until i am running for a full 45 minutes, like i was in the 1990's when i weighed about 165 lbs. assuming me knee holds up. What say you all? Any advice, comments, stories? Thanks!

So blakesq, the sidetrack about physics aside... how are you doing? Been about 3 weeks, any progress? Found something that has or has not worked for you?

 

[blakesq]

Got bronchitis and pharyngealitis about 3 weeks ago and was awful sick for about 7 days, so i had a big set back on my walking/running. Playing tennis tonite though.

And around the time i originslly posted, i took my 6 year old to a trampoline park, and hurt my knee. So not sure if my knee aches from the little running i did do, the trampoline, tennis, or my normal gym routine (25 minutes elliptical and weight training).

So blakesq, the sidetrack about physics aside... how are you doing? Been about 3 weeks, any progress? Found something that has or has not worked for you?

 

[Mongolmike]

Got bronchitis and pharyngealitis about 3 weeks ago and was awful sick for about 7 days, so i had a big set back on my walking/running. Playing tennis tonite though.

And around the time i originslly posted, i took my 6 year old to a trampoline park, and hurt my knee. So not sure if my knee aches from the little running i did do, the trampoline, tennis, or my normal gym routine (25 minutes elliptical and weight training).

Well that's not helping out with the plan.... injuries suck and they get suckier as we get older. Good luck.

 

[Ronaldo]

Got bronchitis and pharyngealitis about 3 weeks ago and was awful sick for about 7 days, so i had a big set back on my walking/running. Playing tennis tonite though.

And around the time i originslly posted, i took my 6 year old to a trampoline park, and hurt my knee. So not sure if my knee aches from the little running i did do, the trampoline, tennis, or my normal gym routine (25 minutes elliptical and weight training).

That trampoline misadventure probably rules out the Kangoo Jumps,

 

[Bluefan75]

That trampoline misadventure probably rules out the Kangoo Jumps,

What on earth are those things supposed to do? I see a lady moving(can't call it running) around our neighborhood in those things.

 

[Ronaldo]

What on earth are those things supposed to do? I see a lady moving(can't call it running) around our neighborhood in those things.

More bounce to the ounce. Like volleyball practice

 

[movdqa]

Probably to decrease shock to the legs.