Sprinting and the Fat Guy (PN5K workout thread)

**PirateJon** · Posted On: 4/01/2005 10:53am

How big is too big to do sprinting? I'm still pretty horribly out of shape, 6'4" and 330lbs (and falling thanks to advice from here). I'm built thick - wide shoulders and hips and very long legs for my size. My knees are good (afaik) and I'm almost fully recovered from my back surgery.

My gym (http://www.musc.edu/hsc/index.html) has a cushioned indoor running track and I'd was wondering if I could do sprinting without being a risk to myself. I used to do sprints during football practice and I was thinking sprinting would be good to help me burn fat and increase my cardio. Yeah i said the c-word, but I want to be able to do more before becoming winded. Like even before my recent back problems, when I got back into lifting I could feel power left in the muscles even though I was too winded to use it. I'm not sure what that's called specifically, but it doesn't have the same muscles-are-rubber feel as training to failure did back when I was in shape.

If no one says "omg you'll nevar walk again!" my plan is to do "straights and corners" sprinting 3 days a week for as long as it takes to wear me out until I handle a full 100m sprint and consider myself a sneaker-fu blue belt. In the beginning, I'd think that I'd be tanking with a quickness. The other training I'd be doing will be weight training 3x weekly as well. Just the big three at first - Squats, DL, BP and all 3x8's. I figure since I'm so out of shape I won't be really able to over train at first and those big compound lifts will hit pretty much everything I need in the beginning.

My goal is to get down to a normal bodyfat sometime this year while building or at least keeping as much muscle as possible. If this plan is crap or I'm an idiot, please lemme know in detail.

Also, if I'm going to be sprinting do I need running shoes? I have normal cross-trainers and my super comfy samba's but if I need special running shoes I can get them.

And in case it's important, my back prob was genetic (small sciatic nerve passageway) and they opened my lower back and drilled through part of a disk and the spine to widen the nerve passage. Doc has no clue why it started bothering me.

Thanks much guys.

**Matadon** · Posted On: 4/01/2005 12:54pm

Oh, no, you can still overtrain. *grin*

First, you don't get your Nike-Fu Blue Belt until you can run two miles in fifteen minutes or less. *grin*

Personally, I'd lay off on the spriting if you're that heavy, because you could really screw up your joints. After you get down, sure, take up running if you like it, and do learn how to run, because it's very practical self-defense.

Running shoes are mandatory, and buy them from a store that specializes on running, not at Foot Locker -- if the employees all look like twigs and have weird tans, you're at the right place. Not only will they help you find the right shoe, but you'll spend about the same amount of money, and have a knowledgable runner check your form out.

I'd recommend something more like cycling or hiking for the time being, but if you're already doing heavy MA training (sparring, whatnot), then don't even worry about doing cardio.

**PirateJon** · Posted On: 4/01/2005 2:38pm

Actually at the moment I'm not supposed to bend too much or lift more than 20lbs so not only no MA training, no nothing. Zip. In fact I just got back from my back doc and he says I have another 4 weeks like this THEN I can start with exersizing other than walking. :qright2:

**Bang!** · Posted On: 4/01/2005 3:01pm

There are many people on here better qualified to offer advice, but I'm going to chime in . . . well, because I want to.

First of all, I'm not a fan of running. I believe its value to be more mental than physical, as so many injuries are a result of it. I don't care how strong you are, knees and lower backs are fairly universal. In other words a 300+ pound dude is going to wreck some **** (and not in the good way). I would stay away if I were you.

But what about your cardio? What about losing weight? Sprinting isn't going to do much for the former anyway (unless you're using it as part of interval training) and it's certainly not going to help you with the latter, as it's aerobic.

Anaerobic exercise, which you need to burn fat, has to be sustained for at least 15 minutes before you even start to melt away extra bits of chins and bums. I recommend either swimming or cycling, as they're both much easier on the body.

Dig?

**Equipoise** · Posted On: 4/01/2005 3:15pm

For the love of your joints do NOT sprint. You need to lose alot of weight first. I'd suggest light jogging and power lifting. Along with this I'd alternate power days with circuit days. You also might run the risk of a stroke if you try to bust your ass with sprinting. It's going to be a long arduous process to lose that weight and you have to start off moderately. Your diet also needs some serious work if you hope to lose weight.

http://www.recserv.ecu.edu/index.cfm?load=factur

My rec center with 8 year old pictures :-/

**The Train** · Posted On: 4/01/2005 4:00pm

The only way you're going to loose fat is to burn more calories than you take in. Track your food intake and activity on fitday.com. To save your good knees, work on the elliptical or stationary bike. I just tried these the other day
http://www.t-nation.com/readTopic.do?id=490160
They made my legs turn to jello.

**PirateJon** · Posted On: 4/01/2005 5:14pm

Well considering last year I was a pizza away from 400lbs I think I'm not too bad on the diet part since I wasn't really exersizing hard. I eat low cal, high fiber, high protien. I fucking HATE veggies so I do the v8, vitamins, and eat stuff where I can't hardly taste them. Mainly I eat rice and beans and kashi GoLean crunch with skim or 2% milk. And fresh fruits when I spot them. Mmmm fruity.

I guess I just feel much smaller and better in shape I than I am. So i'm going to keep on with the diet and lifting, but add jogging/circuit training once i can do anything.

Damnit. I love the feeling of running flat out. Probably just some genetic memory of when whales lived on land...

**Equipoise** · Posted On: 4/01/2005 6:36pm

70lbs is great progress. Since you're a well-bred giant, I'd suggest power lifting. =-)

**AthleticGirl** · Posted On: 4/02/2005 12:34am

Sprinting is better for weight loss than jogging because it burns calories long after the exercise, however, at your size and apparent lack of fitness, I would not suggest starting out doing it. The main focus is going to be your diet. Which is really simple math, eat less calories than you take in. The best way to do it is to spread it out over 5 or 6 meals, usually calorie counting isn't necessary unless you want to be really picky. A rule of thumb is to never sit down and eat until you are full. You should always be a little hungry as you'll be eating in two or three hours anyway. You should also cut out simple sugars, usually these are contained in manufactured products and sweets, white or wheat breads, white pastas... you get the idea. Personally, if I'm looking to lose a little fat, I also cut out all liquids besides water, you'd be surprised at how much of a calorie deficit just doing this alone can create.

There's just a few guidelines off of the top of my head.

**Matadon** · Posted On: 4/02/2005 12:38am

Also, avoid sugar like the plague; it doesn't make you feel full, and that insulin spike from sugar consumption promotes both fat storage and makes you feel hungry faster.