Running - what next

luvbwfc

My stats - Male, 5' 10" 240 lb

I am again comfortably making 5 miles in 50 minutes and am wondering how to progress. I go to the Gym ay lunchtimes so cannot increase duration. Would I be best adding a slight incline, increasing the speed, or doing intervals? My goal is fat loss.

Art63

Wow, 5 miles! Man, that's impressive. I can walk two or three but haven't even considered jogging that far. May I ask how you worked your way up to that? I mean when you went out running the first day - how far (and how long) were you able to go? I'd like to think I could jog once again like I did when I was young but have been reluctant to try.

(Sorry, I didn't even attempt to answer your question because I don't have a clue as to the answer. I'll be just as interested as you in what people suggest.)

luvbwfc

I started off with the C25K program which is basically jog a while walk a while with the jogging increasing over time whilst the walking falls.

3dogsrunning

A, B or C. Anything that makes you work harder than you are now will burn calories.

I would suggest doing a mix of interval training, which can be speed intervals, or hill intervals, and steady pace workouts. For speed intervals, the shorter you do them, the faster you go. You can mix up 30 second sprints with 2 minutes slower, or do longer slower pickups of the paces. Google interval training on treadmill and you can find tons of suggestions for workouts with guides on pacing. You can also do hill intervals, you will likely find them under treadmill running workouts.
Here are a few
http://runningtimes.com/Article.aspx?ArticleID=15260

vmclach

INTERVALS. period. Also, if possible try running outside. I know, I know... "it's cold". I live in northern Wisconsin, I run outside

outdoor running is more beneficial because it allows variations in inclines and to run at your own pace instead of treamill pace.

--My brother can run 5 miles in 40 min on a treadmill
--he can only run 5 miles in 48 min outside !

When I made the transistion, I was able to find my true running pace, and it kinda made my life.

MissFit0101

Any of the above would benefit you. I think the most beneficial would be intervals though.

3dogsrunning

Intervals are not the be all end all. They are great, I use them, but its not the only option.
http://www.bodyrecomposition.com/fat-loss/steady-state-and-interval-training-part-2.html
http://stronglifts.com/hiit-interval-training-fat-loss/

Art63

You all are making me anxious for my next walk. I think I may try and little jogging today along with the walking.

luvbwfc

Thanks for input everyone

BobbyDaniel

That is a great pace! I started running with C25K last fall and I've worked my way up to running my first half marathon next Saturday...so the program works! If you want to pick up pace try intervals, but I have also been able to pick up speed by speeding up my shorter runs; like trying to run 2-3 miles as fast as possible. And of course, if you start adding mileage you need to slow your pace down too. Great job on getting this far!

therealangd

All of the above. Mix it up.

Bamacraft

mix it up and add some weight lifting. Google HIIT training and you'll find plenty of work out routines and schedules but dont do these more than 3x per week. You can use the following running advice and use the HIIT for weight training to get best of all 3 worlds; running, weights, and weights with cardio. As far as the running just mix it up; 1 long day 5-6m, one day of 1/2m repeats, one day of Farleks or Tempo runs. Stationary bike is good to add in to reduce the pounding on the joints.

robpett2001

More kudos to you for your distance and pace! I'll catch up with ya someday...

To add to the suggestions, make sure you're also doing weight training to build muscle mass all over your body. The more muscles your body has to feed, the more calories you will naturally burn through the day. You can alternate running days with resistance-training days.