help for running

matthewsq

question about running. I wanted to start running and I just do 4.5 miles per hour. I'm not obese, I just don't like pushing myself. I did it for two weeks and then stopped. Should I continue running 4.5-5 miles per hour for 30 min OR should I run like 6-7(use to run 6-7 when I was normal weight) and then try and hold it for 2-3 minutes then stop then run till like 30 min.

my bmi is 26-27 not that bad. I'm just asking on a runner's point of view on how I can lose more weight and how can I improve my stamina

Elzecat

Yes, I think you should definitely try intervals--run at your normal 4.5 then bump up the speed a few notches, try that for 30 seconds-1 minute, back down to 4.5. Repeat multiple times...you will get your heart rate up a bit more and ease back into running without injuring yourself.

SoulNeedsBeauty

i'd suggest to listen to your body and run outside ( if you are not doing that yet). Believe me, I never thought I could run and actually enjoy it. But now I do, I even ditch my friends sometimes because I want to go running haha. When I started, I ran for about 30 minutes, slow pace ( prollly 5 mph). I didnt push myself tooo hard because I didnt want to burn off. And guess what- I started to get the famous "runners high" . Its truly amazing. Just listen to your body, make sure you have good gear and enjoy yourself. Also, try to think about something else when you are running, dont focuse on time. I like to plan my day, meals or just enjoy the view. Good luck!

tbloor

When I started running last May, I used couch 2 5 k to slowly build stamina. Now that I can comfortably run a 5 k in under 30 minutes, I mix it up. Sometimes I do a longer run (1 hour) at 5 MPH. If I am doing a short run (30 minutes) I bring it up to 6 MPH. If my run is in addition to another workout such as yoga, 30 Day Shred, etc. I will set the time for 20 minutes and then run 32 minute intervals, starting with 5 MPH and working my way up to 8 MPH.

From the reading that I've done about running (starting to train for my first half marathon in April) it is good to incorporate all of these different running styles, as well as strength training, if you want to increase your stamina, pace and distance.

srp2011

High intensity interval training (HIIT), where you alternate running at a slow recovery pace with faster intervals, is the best for burning calories. For building stamina, slow and steady is the way to go - you then want to gradually increase the distance that you run at a slower pace, no more than 10% each week, until you get to the distance/time you want to stay at (like a 1 hour run or 4 mile run or whatever). Runners who are training for races (and some who aren't) usually incorporate a combination of these strategies - 2-3 days of interval training or speed work, 1-2 days of slower recovery runs, and 1 long run each week. You can google training programs for 5K, 10K, half- or full marathons, depending on what you are most interested in, and find some sample training programs (beyond C25K, which is just basic to get you running that distance).