running to lose weight, improve fitness, how fast should i run

[madlerhome]

i have just lost almost 40 pounds, and still have another 20 - 30 to go to get to a normal weight. i am running on a treadmill and can do about 5.1 miles in an hour. i typically start slow for 10 - 15 minutes (under 4 mph) , run the bulk at 5.0, and then the last 20 minutes or so i increase about .1 mph every 4 or 5 minutes, and then finish at about 6 mph for 2 minutes. if i am trying to maximize weight loss and fitness, does this make sense or should i perhaps run faster at first and then decrease pace as i go, and then "burst" (everything is relative ) at the end.

any thoughts would be appreciated. my goal is to get to 6 miles in an hour as i figure i will need to have lost more weight to make that a reality.

mike

 

[tsilcyc]

i have just lost almost 40 pounds, and still have another 20 - 30 to go to get to a normal weight. i am running on a treadmill and can do about 5.1 miles in an hour. i typically start slow for 10 - 15 minutes (under 4 mph) , run the bulk at 5.0, and then the last 20 minutes or so i increase about .1 mph every 4 or 5 minutes, and then finish at about 6 mph for 2 minutes. if i am trying to maximize weight loss and fitness, does this make sense or should i perhaps run faster at first and then decrease pace as i go, and then "burst" (everything is relative ) at the end.

any thoughts would be appreciated. my goal is to get to 6 miles in an hour as i figure i will need to have lost more weight to make that a reality.

mike

Stick with your current plan. You've remained uninjured, and you've managed to lose a significant amount of weight... btw... that's awesome. It sounds like you're in your "fat burning" zone and that is going to be a good way to lose weight. Increasing your speed or doing anything else could get you injured and then you won't be able to run at all. Be patient and remain consistent.

 

[g8r80]

The faster you go and the longer you go, the more fit you will become and the more fat you will lose. But, you need to build up progressively and consistently. Since you have already had great results, just continue with what you are doing, but speed up a little each week and soon you will be where you thought you wanted to be, but by then you will have set new goals...

 

[Dallen]

The rule in general is never increase both speed and distance. Ex. attempt to run 6.0 for 45 minutes is a big no-no if you are unable to maintain 6.0 for the original 30 minutes.

If you want to run faster, use the same amount of time you are using now, but increase the speed at certain points. For example, if you normally go in total for 30 minutes with 10 minutes at 4.0 and 20 minutes at 5.1, then what you can do to increase your speed is go 5.5 for about 5 minutes of that time. For example, 5 minutes 4.0, 4 minutes at 5.1, 1 minute at 5.5, 4 minutes at 5.1, 2 minutes at 5.5, and top it off at 7 minutes at 5.1, 2 minutes at 5.5, then 5 minuts at 5.1 with a five minute cool down.

The goal should be increase your speed at about 5-10% per week or every other week. Don't stress out if you spend weeks at one particular speed. Just keep running for X amount of time at whatever speed you can then you will eventually increase speed and distance.