There seems to be a lot of people interested in putting on running shoes after surgery. I did some research to see what might be the best way to tackle this endeavor.

https://www.ncbi.nlm.nih.gov/pubmed/23790819/

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Considerations for initiating and progressing running programs in obese individuals.

Vincent HK¹, Vincent KR.

...gradual weight loss, avoidance of injury...

Pre-emptive strengthening exercises can improve the strength of the foot and ankle, hip abductor, quadriceps, and trunk to help support the joints bearing the loads before starting a running program...

intensity or mileage increases should be slow and consistent to prevent musculoskeletal injury... at a rate not exceeding 5%-10% of weekly mileage or duration... pain should neither carry over to the next day nor be increased the day after exercising. Rest days in between running sessions may help prevent overuse injury. Patients who have undergone bariatric surgery and are now lean can also run, but special foci such as hydration and energy replacement must be considered. In summary, obese persons can run for exercise, provided they follow conservative transitions and progression, schedule rest days, and heed onset of pain symptoms.

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Week / Distance / Speed
-------------------------------------------
1.............. 0.67mile............. 2.00mph
2................ 0.74 .............2.22
3.................. 0.81................... 2.43
4. ................0.89.................... 2.67
....................................................
5 and 6:....... 1 mile ................3.0 mph
7 and 8: .......1.10 ...................3.30
9 and 10: .....1.21 ..................3.63
11 and 12: ....1.33 .................3.99
13 and 14: ....1.46 ................4.38
15 and 16: ....1.61 ...............4.83
17 and 18: .....1.77................ 5.31
19 and 20: .....1.95 ...............5.85
21 and 22:.......2.14............... 6.42
23 and 24: ......2.33 ...............7.00

---------------------------------------------

25 and 26: ........2.56.............. 7.00

27 and 28:........ 2.81 ...............7.00

29 and 30: .........3.10 ...............7.00 (Congratulations! You are now running a 5k at 7mph.)

Alright, so I created this chart based on the recommendations in the article. This seems like it could be a very reasonable progression.. a bariatric couch to 5k, if you will. In approximately 7 months, a person following this plan can go from walking 2/3 of a mile at 2mph to running over 3 miles straight.

The chart above shows a 10% progression (and indicates the quickest we should advance. More slowly is fine). Time allotted is 20 minutes. A 5 minute warmup and 10 minute cool down are not included.

Walking or running should be undertaken every other day, and if you are sore the day after running, then go back to the previous week's plan. The goal is to have a pain free experience (especially joint pain. A bit of muscle soreness is to be expected).

Once we reach 5k at 7mph, then we can work up either speed or distance, gradually, from there.

And, as mentioned, weight lifting is also a great thing to start to go along with the running. Weights can be super simple. Twice a week go to the gym. Do 12 reps on each machine, trying to make sure to work each main muscle group. Start at the lightest weight. Each week increase the weight one level (usually 5-10lbs). The first few weeks will feel like a joke. And it should be. Make it fun, make it a habit.. and you won't mind going back.

"Fast" is also relative. For me a 30 min 5k doesn't feel fast.

I'm used to the way runners phrase their speed so the mph doesn't mean much to me. I easily run a 10 min mile forever, but I can run a 8 min mile! Some others like to run 12 or 13 minute mile. It's all relative!

1 minute ago, jess9395 said:

"Fast" is also relative. For me a 30 min 5k doesn't feel fast.

I'm used to the way runners phrase their speed so the mph doesn't mean much to me. I easily run a 10 min mile forever, but I can run a 8 min mile! Some others like to run 12 or 13 minute mile. It's all relative!

Yes!! I am used to thinking in terms of pace. My easy pace is 12:30-13:30. I could run forever at that pace, but I could bust out a much faster mile if I want or need to.

I haven't really tested my limits lately. I may do a test this weekend and see how fast I can run a mile just for fun.

I started running about 7 weeks ago and can run for 22 mins straight (doing the couch to 5k) My first 5k is next weekend and it's so addictive. The app is great and really knows how to get you going!

I watched From Fat to Finish Line too, and it was quite interesting. However, the first thing I would remind you is always - before trying anything - consult your physician. He knows best.

On ‎10‎/‎18‎/‎2017 at 5:09 PM, Berry78 said:

I picked 7mph because 6mph is jogging (and I thought we were talking about running), and an Army PT test (for a 45 year old soldier) has him running 2 miles at 6.5mph. I just rounded up.

But sure.. jogging 4mph is awesome too

My heart rate is around 80ish and walking 3mph gets me almost breathless.. so.. yeah....

My inseam is 24 in long. 7mph is a dream. For someone with short legs, 4mph is absolutely running.

I so want to get back to running. I actually miss it, even though I hate running.

I want to compete, do triathlons, half marathons, even 5k again, but my neurosurgeon has said no. I hope it's not a ban for life, but it's a ban for now.

For now, I do Nordic walking. I have even done a half marathon Nordic walking competition, and it was so much fun.

My first year of surgery I completed a 5K - This year completed my first full marathon. 26.2

On my 50th birthday, my goal is -Ultra marathon 50K (30 mike) http://saltflats100.com/ltptx3f0eimync5mvtvzhkf276mf66

I agree with the above. Start at a slow pace. I love couch25K. Don't forget to stretch and foam roll. Interval training (Jog 3 mins walk 3 mins repeat) This will build you up to sustained runs.

My pace is improving. I added sprint intervals and strengthening my legs, glutes, abductors, itband and hip flexors with weight lifting. (I also do upper body work)

Suggestions for bariatric runners: (not plugging products)

• Running hydration vest. The water holds tight to your body with less bounce. It has a bite straw to slowly drink water throughout your race. It's better than gulping down a styrofoam cup of water handed to runners along the route. Pockets to hold car keys, cell phone, debit cards and food to fuel your run. Click to see vest examples
• Running belt for shorter runs: hold car keys, cell phone, debit cards and food to fuel your run. Running belt example
• Never eat anything new to your system before or on the route. You may be racing to find each porta potty on the route due to an upset stomach.
• Running gels - Test them out to see if you can tolerate them. They are thick like molasses and sweet. Directions are to drink plenty of water with them. I don't use them.
• You will reach a point in your running that you will need to fuel you body like an athlete. ( I used a sports medicine dietician) Getting extra calories and carbs in can be interesting with a small stomach
• On the route foods - This will be trial and error to figure out what works for you.

1. Meal bars. They may sit heavy on your stomach and bog down your run.
2. Check your race event information. My last race handed out fruit and muffins along the route. May sit heavy
3. Don't laugh. Baby food squeeze pouches. The tops twist on and off. Easy to carry no mess.
4. Die hard nutrition runners make their own pureed recipe and use refillable baby food squeeze pouches.
5. Hydration: I use nuun hydration tabs. https://nuunlife.com/

In regards to pace

For me I adjust my pace based off the distance I am running. I will run 1 mile faster than 3.1, 6.2, 13.1.. etc

My 5K pace is easily 8 to 8:30min, but like this past weekend I ran my 10K at a 11 min pace and my half-marathon the follow day average out to to just below 13min.

You have to be comfortable with YOUR pace. The only competition is you and your mind. It's good to push yourself now and then so long as you aren't pushing yourself into an injury. You will naturally pick up speed with the more running you do. However there are guys I know that have run their whole life and said as they get older they just aren't as fast and when they do push they get injured. Their days of sub 6min miles are over.

Interval running has been a huge key to increasing speed and stamina.

15 hours ago, OneDollarBill said:

In regards to pace

For me I adjust my pace based off the distance I am running. I will run 1 mile faster than 3.1, 6.2, 13.1.. etc

My 5K pace is easily 8 to 8:30min, but like this past weekend I ran my 10K at a 11 min pace and my half-marathon the follow day average out to to just below 13min.

You have to be comfortable with YOUR pace. The only competition is you and your mind. It's good to push yourself now and then so long as you aren't pushing yourself into an injury. You will naturally pick up speed with the more running you do. However there are guys I know that have run their whole life and said as they get older they just aren't as fast and when they do push they get injured. Their days of sub 6min miles are over.

Interval running has been a huge key to increasing speed and stamina.

I agree with all of this...I was able to pick up the pace on my long runs this week to 4.5 mph thanks to the increased stamina from my interval runs on the short days.