Hi Jeff. I am 100 pounds overweight. At what time is it safe on my knees and ankles to begin your program? Should I drop a few pounds through diet first, before beginning, or just walk until I drop so much weight?
Dear Jon: I commend you for wanting to take on a goal that can change your life for the better.
I recommend that you start by walking using a gentle stride. Build up gradually to 30 minutes, every other day.
When you have achieved that amount, use a gentle "shuffle" jog of 5 seconds, followed by 55 seconds of walking. Start with 10 minutes of the 5/55 with 10 minutes of gentle walking before and after. Add 3-5 more minutes of 5/55 on each workout, every other day until you are up to 30 minutes.
Then do the same with 10/50. Start with 10 minutes, and increase by 3-5 minutes each time, every other day until you reach 30 minutes.
If there are no issues, you can start with the 5K program.
P.S. Here is a great product to help you with your walk/run ratios.