Treadmill Running Help

joesmith910

To Whom it May Concern:

I have never posted on here before, but figured I might as well give it a shot!

I am trying to lose weight and am running 5 times a week.
I run for 40 minutes and burn between 400-415 calories per run (I am using a treadmill).

When I go on the treadmill, I am doing a pre-planned routine.
The speed goes from 3.5 to 4 to 4.5 to 5 to 5.5 then back down from 5.5 to 3.5 (miles per hour).
It stays on each speed for 30 seconds.

The last 90 seconds I run at 7 Miles per hour, before doing a 4 minute cool down.

Is this a good running routine?

I started a month ago burning 190 calories per workout, and going much slower (max speed of 4.5), and I have now worked up both time and speed (and calories lost in a workout)!

My question is: Should I be running at a constant speed? Or is intervals good for weight loss?

Or, should I be running at 1 speed, then increase directly to a higher speed, then back down to the previous speed (Ie. 4 to 6, back down to 4)?

Is 400 calories lost in a work out good? Is 5 times a week enough?

I really like using my treadmill, but would be open to doing different programs on it.

What type of running is best for weight loss?

I currently weigh 190 pounds and would like to be at 160 pounds... Any tips on how to lose weight fast?

Would running 7 times a week help lose more weight?

Any advice is greatly appreciated.

Regards.

LKArgh

First of all, do not overdo it. I have been running for 20 years, upped my speed and freequency recently after a more relaxed period, and now my knee is paying the price So, to give you the advice I wish I had followed myself, take it easy, do not increase speed before you are ready and give yourself some rest days from running
Regarding intervals, usually, yes they are a good thing, especially on the treadmill, since if you run outdoors your speed is never really constant.
What I have found a good plan for a 40-50 minute run on the treadmill is this:

- 5-10 minute walking at a brisk pace or very light jog
- 2 minutes run, 1 minute walk , repeat 3 times
- 3 minutes run, 1 minute walk, repeat 3 times
- 4 minutes run, 1 minute walk, repeat 3 times
- back to 2 minutes run and 1 minute walk, again repeat 3-4 times

I usually start at a comfortable speed and increase, but like I said, I am paying the price for increasing speed too fast right now, so be careful and let your body catch up.

I try to alternate this with days of shorter runs of about 20-30 minutes or so with no intervals and just increasing speed as I go, mostly for variety and not getting bored.

To add: Forget losing weight fast, unless the plan is to exhaust yoursef and hurt yourself from too much exercise before building up the muscles for it. Calculate your TDEE, aim for a calorie deficit of 10-15%, and give yourself some rest days from exercise. A steady "slower" weight loss is something you can keep up with and maintain.