I'm struggling with my weight, and when I go jogging, my knees start hurting after a short while. My current shoes are pretty old already, and I'm thinking maybe that's the reason. Are there special running shoes that are better for people who are overweight?
with knee pain, i'd really recommend going to a doctor or orthopedist first - they can check if it's a biomechanics issue or just too much strain 🦵 good running shoes definitely help, look for models with proper cushioning and stability (lots of manufacturers have special lines for that), but the training itself is probably even more important - doing too much too fast is a classic trap. maybe start with walking or use a treadmill with good suspension, that's easier on your joints than asphalt 😊
Shoes with good cushioning and stability control (so-called "Neutral" or "Stability" models) are important for your weight because they reduce the impact stress on your knees. What a lot of people miss: before you get new shoes, try lowering your training intensity first - instead of jogging daily, go every other day, but take longer breaks between sets. The old rule of thumb about "10% increase per week" is even more important when you're carrying extra weight, otherwise you'll overload your joints no matter how good your shoes are. A visit to an orthopedist would obviously make sense to rule out that something's structurally wrong, but often just a patient buildup plus the right shoe choice is enough.
Shoe choice is actually a factor, but honestly, I'd approach the problem differently. The key thing is that your knees don't get overloaded from the start - when you're jogging with extra weight, the impact is just significantly higher. Maybe you're making it harder for yourself than necessary if you jump straight into running. A lot of people underestimate how effective walking, swimming, or cycling are - you avoid all those tons of impact per step and still build endurance and lose weight.
If you really want to run, then you do need decent shoes, not some worn-out pair from years ago. But not because "overweight shoes" exist, rather because good cushioning and stability matter. Get advice when you buy - a lot of sports stores do gait analysis, and that quickly shows whether your foot turns inward or if something else is off with your running. That's way more useful for you than guessing on the internet.
And yeah, like someone mentioned before: if your knees really hurt, you should get that checked out before you start training without a plan. An orthopedic checkup might save you months of problems down the line.
Have you thought about starting with walking or elliptical instead of jumping straight into jogging? I'd take the orthopedic thing seriously too (the others are right about that), but even more important: when you buy new shoes, go to a specialty store and have them analyze your running gait - they can see whether you're overpronating or where the stress is actually sitting. Good cushioning is obviously standard, but a shoe that actually fits you is just not the same as some generic "overweight shoe."
How long have you been jogging regularly, or are you just getting started? If you're new to it, that's important to know - a lot of people underestimate that your knees just need time to adapt to the strain, no matter how good the shoes are 😅 Of course, shoes with decent cushioning help (Stability or Neutral models are good for that), but make sure you test them at a specialty store and have someone check your running form - there's no point in having perfectly cushioned shoes if you're landing wrong. What a lot of people forget: at the beginning you should really start with shorter distances and a slower pace, and throw in some walking days in between. Your knees need this gradual buildup, otherwise you'll just get better shoes and still end up running straight into pain 💪
The problem probably isn't primarily with the shoes, but with the fact that you've put too much stress on your knees too quickly and too hard. New running shoes can help, but they're not the solution for knee pain - that's more of a symptom that your body is overwhelmed. The good tips about seeing an orthopedist and doing less intense forms of training are right, but there's one practical point I think is important: your training intensity needs to start with your current weight, not with what you want to weigh someday.
Concretely, that means you probably went too fast or for too long. Start with very short distances - really just 5 - 10 minutes - and make sure you walk slowly, not jog. Alternating between walking and easy jogging is often the best beginner program. As for the shoes themselves: find something with good cushioning (neutral or slightly stabilizing) at a specialty store where they can analyze your running form - they'll be able to see whether you tend to overpronate or not.
One thing a lot of people forget: also train the muscles around your knees, especially the front thigh muscles and the hip muscles. That takes a huge load off your knees when running. Simple exercises like lunges or leg raises at home help a lot with that. And honestly, if the pain shows up after just a few minutes, then jogging is simply still too demanding for you right now - walking or a cross-trainer are really better options for getting started.
Good news: shoe quality really does make a huge difference here, especially if your current shoes are old. But not because there's such a thing as "special overweight shoes" - it's that with higher impact you need to focus on good cushioning and stability. Look for shoes with proper padding (maximal cushioned) - that absorbs the shock and significantly reduces the impact load on your knees. Stability-control models also make sense if you tend to roll inward when running.
The key point I'd add: get advice from a specialty running store before buying, don't just order online. They can analyze your gait and see whether you're overpronating or underpronating. That's probably even more important for your problem than the shoe brand itself.
But honestly, the others are right that you should get this checked out medically. If your knee pain doesn't go away despite new shoes, it could be down to how hard you're training or your technique. Some people just need lower-intensity starts - walking or at least running with breaks is completely fine to begin with. It's about consistency, not going all-in hardcore right away.
When you're jogging with extra weight, you quickly realize that the wrong shoes can really do a number on you. I switched to trail shoes at some point because they're just more stable - wider, better heel cushioning, and that helped me a lot initially. But honestly, that's only half the battle.
The bigger problem is probably that your knees aren't getting used to the stress gradually enough. If you're having pain after a short time, it could be because you're starting too intensely. An orthopedist can tell you whether it's a biomechanics issue (overpronation for example), but until then I'd just start with slower pace and shorter distances - really slow jogging or even more walking than running. New shoes with good cushioning help with that, but they're not a magic cure. If the pain persists, get it checked professionally before something gets damaged.
The right shoe shape is definitely important, but before you spend a lot of money - get analyzed at a good running shoe specialty store, they have treadmill analysis and can see how your foot strikes. Depending on whether you overpronate or run neutrally, your shoe needs different features. And honestly: if your knees start hurting after a short time, that's a signal that you should reduce the load first - maybe start with shorter distances or other training methods before you injure yourself.
New shoes are honestly just part of the solution - the core problem is probably that your knees aren't used to regular training yet. Before you invest in expensive specialty shoes, I'd actually start by drastically cutting back your training intensity: much shorter distances, slower pace, and do it more often during the week instead. Good cushioning helps of course, but it doesn't replace smart training progression. If the pain doesn't improve within two or three weeks, you really need to see an orthopedist - it could be a misalignment issue that a new shoe won't fix either.
The thing is: new shoes are important, but they're not the whole solution. A lot of people make the mistake of jumping straight in at full speed and thinking good shoes will just fix it. That's not how it works. If your knees are hurting after a short time, you need to get real about what's actually going on first - whether it's your movement pattern, you're ramping up too fast, or the ground you're running on just isn't right for you. A orthopedist or sports medicine doctor can really help with that and save you a lot of frustration.
As for the shoes themselves: look for models with decent cushioning (most of the big manufacturers have something in their lineup) and lean toward the more stable side - meaning not too much flex in the sole, so your foot doesn't have to work so hard. A closed heel and good midfoot support are worth their weight in gold for this. But here's the thing other people miss: running shoes are really individual. What works for one person can be useless for someone else. It's honestly worth going to a good specialty store where the staff can watch you run and see where your foot is overpronating or where it isn't getting enough support.
And real talk? Maybe start with walking or brisk walking instead of jogging - it's way easier on the knees and still gets you results. You can work your way up from there once things start feeling better.
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