big runners

Any tall or big people out there running? If so, do you have any problems with back or knees? I'm 6'5 235lbs and I love to run, but after a couple of hours the extra size takes a toll on the ol' body. Anyone have any suggestions or tips to help. Much Mahalo!

Three things- Gentics, Prevention, and Slow Build up.

While I have never run an ultra (Wife said NO) I have done three Ironmans

Slow Build Up- you have to build up the miles slowly and give yourself recovery time between long runs. Your body will adapt if you do it right, but it takes time. The general rule I have heard is to not increase your milage by more than 10%.

Prevention- Know your shoes. Big People have to change their shoes more often. Look at where you are running, softer surface is better, concrete is BAD-EVIL. Its a toss up on suppliments, but I do take Glucosamine, MSM and Fish Oil (go Omega 3!!!). When you are sore go to RICE (Rest, Ice, Compression, Elevation).

Gentics- What can I say, no one is built the same and there isn't much you can do about it.

Mahalo (Thanks) Clydesdale for that information.

Fellow Big Guy,

I am one myself; not tall, just big (205 lbs.). I have 3 50's, 10 marathons, and an ironman. Knees hurt a bit (I'm running around DC now), but know that it's all doable.

Stick to trails as much as possible. Softer the ground the better. That being said, if you're going for an ultra, look for a trail run, or at least mostly on trails. Beach is great too, good for ankle strength.

Most important (besides shoes as was mentioned above): WATCH YOUR FORM. A lot of people, when going slow, tend to do a kind of jog-march. Make sure you are stepping out with proper form and trying to take as much direct pressure off of your knees as possible. If you need to see it, try googling it or go to a running store for proper form.

Best of luck.

I began ultra running after 10 years of serious bodybuilding. When I ran my first 100K race, I looked more like a professional wrestler than a runner. I still look sort of "linebacker"ish, even though I have low body fat. I am six foot two, and six years ago I weighed 265 at my bodybuilding peak. Now I weigh 175.

I would like to absolutely confirm what big-guy-long-distance says above- stick to the trails. Far less pounding on your feet, knees, and joints. I have run about 15 ultras, and it is the road ones that have really delivered a pounding to my legs, and caused problems with my feet and ankles (my knees seem to be indestructable on any course).

Also, one more piece of advice, if you must run on a road, run UPHILL, not flats or downhills. Your footfalls while running uphill are far lighter than on flats or when running downhill on a road. This goes for treadmill work as well- run on an uphill incline to avoid pounding your joints. A good strategy outdoors is to run uphill on a road (such as a forestry road) and then run downhill on a trail. A downhill run on a trail delivers far less pounding than one on a road (as counter-intuitive as this seems to non-trail runners).

But heck, my advice to everyone is to never run on the flats.....

I stopped running for years due to swelling and pain in my knees, even on short 1.5 mile runs. I decided to try and train for an ultra, so I started researching alternative running methods. Though it is very embarassing for me to admit, I am quite overweight now and was having a lot of knee issues 40 pounds ago (lighter).
You may want to look into "Chi-running". I read an article by an ultr runner, and even though he didn't call it chi running, that's basically what it was. 8 weeks ago I jogged 4.5 miles and waited for 2 days for the swelling and pain. It never came. I've been jogging steadily since, and even a 14 mile jog did not cause me any knee discomfort.
I have to conclude that this style works. The hardest part was focussing on the proper technique for the first few runs, now it's pretty natural.