Running strategies
- Thread starter Bob
- Start date
My goal is to lose a bit of weight and improve my general fitness. I'm no marathon runner or 'fitness nut' 
, I just want to be healthier.
I don't know how far I run in 20 minutes, but I usually do a pace of 5-6 MPH, though my speed is increasing.
My running hasn't been as rugular as it should be, but usually 2-4 times a week.
As for other physical activity, I work out on my home gym equipment every other day for about 30 minutes.
, I just want to be healthier.I don't know how far I run in 20 minutes, but I usually do a pace of 5-6 MPH, though my speed is increasing.
My running hasn't been as rugular as it should be, but usually 2-4 times a week.
As for other physical activity, I work out on my home gym equipment every other day for about 30 minutes.
I'd recommned that you do some HIIT (high intensity interval training) 2-3 days a week and one LSR (long slow run) a week. A few different ways to do HIIT:
1. sprint 100 yards, slow jog for 2 minutes or the remainder of a 1/4 mile track, repeat 6-8 times.
2. Sprint up a steep hill for 100 yards, walk back down, repeat 6-8 times
3. run up a few flights of stairs or stadium steps (as far as you can go in around 30 seconds), walk back down, repeat 6-8 times
This is the best way to burn fat and increase heart-lung function and overall fitness with an investment of only 20 minutes time. Then once a week do a LSR of 20-40 minutes, as far as you can go and as fast as you can go and keep runnning the whole time.
1. sprint 100 yards, slow jog for 2 minutes or the remainder of a 1/4 mile track, repeat 6-8 times.
2. Sprint up a steep hill for 100 yards, walk back down, repeat 6-8 times
3. run up a few flights of stairs or stadium steps (as far as you can go in around 30 seconds), walk back down, repeat 6-8 times
This is the best way to burn fat and increase heart-lung function and overall fitness with an investment of only 20 minutes time. Then once a week do a LSR of 20-40 minutes, as far as you can go and as fast as you can go and keep runnning the whole time.
what dswithers has said is essentially correct but I feel it may be a bit to intense for someone who has only been running for 2 months and base level of fitness is not very good. i.e. he runs at 5-6mph for 20 mins thats about 2 miles at most. Asking him to do high intensity running like the hill sprints with no rest would bust an exeptional athlete. To burn fat or lose weight you need to invest more than 20 mins 3 times a week. minimal you sould be doing 1hr 30 mins a week to lose fat or weight. Try running until you can't run no more, walk for 5 mins and jog for another 5. try to do that 3 times a week and and your fitness will improve and you will hopefully(diet permiting) lose fat.