How Much Should I Run If My Weight is High

Question:

Unknown author

Unknown author

I have lots of weight. At the moment I run 5 km every two or three days, plus I train in the gym. I limit my food consumption but sometimes I can break my diet and begin to eat a lot.     

I would like to take part in a marathon.        

How many times a week do I need to run (how many times a week and how long should my running training be)?

Answer:

Кульков Олег Сергеевич

Kulkov Oleg

Master of Sports of International class in track and field athletics, winner of the Zurich marathon, participant of the Beijing 2008 Summer Olympics, multiple European Cup and Russian championships medalist, coach of the school “I Love Running”

Good afternoon,

Let's take the points in order.  First of all, we should understand what you mean by talking about your desire to take part in a "marathon".  If you mean a distance of 10 or 21 km included in a marathon competition is one thing, but to run a full marathon's distance (42 195 m) is quite another.

If we consider the first case, I think that even people with increased body mass index can take part in a competition provided that their training plan is arranged properly. In this case 3-4 trainings a week at a stable heart rate (not higher than 145 bpm) with duration of 30-60 min is optimum number of training. Distance of 21 km requires special attention during preparation which should last at least 2-3 months depending on an initial fitness level.

But if you're very ambitious and your goal is to run a classical marathon (42 195 m), I wouldn't recommend you to run such a distance in the near future. The thing is not so much in increased body mass index mentioned above as in the lack of enough experience to go to the starting line of a marathon right now. I mean, for instance, total running experience and experience to cover distances close to marathon ones.

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