Can I increase speed/stamina/endurance while on a calorie de

siren1974

That's it in general really lol

Quick back story. Last July I weighed in at almost 250lbs, decided it was the right time to shift some of it and started on my journey. We bought a treadmill and I started out on the 30 minute weight loss programme 3 times a week.

Fast forward 6 months and at Christmas I started running outdoors. I'm far, far from quick but I can keep going lol. Last week I managed 5 k, with about 3 walking breaks. Took me just under 45 minutes (i know, slow, but a start)

My weight as of today is now 163lbs and I aim to get down to 140 eating 1200 calories a day and running 3 times a week with 40 minutes on the exercise bike on the off days. I really want to get faster but am now wondering whether I'm not going to fuelling myself enough. Should I just plod along until I'm at the weight I want to be and then really start my training?

Thanks all x

Aperture_Science

In short, yes you can.

I can be hard, probably harder whilst on deficit than if maintaining, but I've done it.

What I would recommend is that you consider a structured running plan. One of the pitfalls that people often fall into is trying to increase speed and distance too quickly. This often causes injuries; especially shin splints. So a couple of sensible rules are:

Do not to increase your weekly mileage by more than 10%
Do not try to increase speed and distance on the same run.
Do not expect your increases (speed of distance) to be achieved every week.

A great way to build speed and distance is to follow a published training plan. These are often associated with achieving a specific distance or pace for a race, but don’t let that put you off. Take a look at runners world (either the .com or .co.uk site) and you will find plenty of training plans. Maybe a 10K beginners would be good. At the very least they will give you a good idea of how people train to progress.

Oh and whilst I’m at it... if you are planning to step things up a little double check that your running shoes are not worn out or incorrect for your gait. If in doubt get some advice from your local running shop.

Best wishes

siren1974

I followed the couch to 5 k plan on the treadmill and that got me running for the full 30 minutes before I attempted outside. The plan for the time being is to be able to run 5 k in one go. I have a road route with lots of rememberable walk points. I think when I can do that, I will consider upping the distance. The speed will obviously improve if I cut the walking bits. It was too cold and icy to go outside this morning so did 5 k on the treadmill (first time I've completed that distance). No walking breaks, just intervals of slower running and it killed me! I don't know if my height will come into it at all, being only 5'4 I can't ever imagine my little legs managing 10kph

Givemewings

bump

mikeyrp

Firstly, congratulations on your weight loss - what a fantastic achievement!

Secondly, as you approach your goal weight you need to start thinking about what you might want to do next - because if it involves running for fun (and I personally think it is) then I would take a different approach compared to loosing weight as quickly as possible.

Basically, food = fuel. If you don't provide enough fuel, it will restrict how far and how fast your body can go.

As I understand it, when you are doing CV work you're body burns the readily availably calories first - i.e. carbohydrates. after about an hour of CV you will have depleted your supply and it is hard to keep the same sort of effort going. This is why runners & cyclists take supplements once races get to half marathon distances or equivalent.

When you're walking you can convert fat quick enough to burn that directly, so you don't need extra fuel. That's why weight loss programs tend to be lower impact than fitness programs - the idea is that you do them for longer.

OK, now the important bit - AFTER a short run, your body is out of carbs so it burns fat - which is good the problem is that unless you replace the carbs you wont have them available in your next training session. This is why its important to eat back enough of your exercise calories: its your fuel for the next effort.

In summary - with 40 mins a day I don't think you're going to have a problem as you are in terms of weight loss - but if you want to go further and faster you will start to hit a barrier unless you eat some of those calories back.

Also - Aperture_Scie is spot on with those three golden rules

siren1974

Long term the plan is to be able to run the Hinckley Half Marathon before I'm 40. That's 2 and a half years away so I should be able to hit my goal weight by then and start looking at training (and eating) properly. For now I'd just be happy with being able to do 5k in one go. The route I take is a straight down and back up. It's an ever so slight gradient down so I can make that but coming back is flaming hard.

I think I'm just a bit worried that I'm not going to see any noticable improvements while I'm dieting and that can be deflating. It's too icy to go out today, 5 k on the treadmill for me

Thanks for all the advice xxx

mikeyrp

I lost 30lb whilst training for my first half. I ate back at least 50% of my exercise cals.

siren1974

I lost 30lb whilst training for my first half. I ate back at least 50% of my exercise cals.

Lol, ok, ok!! I know I should be eating more I've promised hubby that when I get below 154lbs I'll slow down and fuel myself better. Then it becomes more about the training than the scales. I'm a stereotypical female dieter though, many many issues

mikeyrp

Weathers58

Hi Siren.

You've got some good advice above. The only thing I'd add is dont get hung up about speed, you'll get quicker as time goes on. Try running a set distance then walking to recover as you have been doing in your 5K.

You'll get there and I too would like to say congrats on getting this far stick with it its great for the head as well.

Tim

siren1974

Just a quick update. I'm now eating more, not much, but stilll a little more. I'm running 5k three times a week but still having to walk for 30 seconds to a minute twice during that. It is a horrible route though with a long gentle gradient for about1.5 km. I'm also getting a little faster. The last run was 39m 10s. Mega slow I know, but it's going in the right direction. I've signed up for the Hinckley 5k in June so am hoping to get it under 30 minutes by then. I've only half a stone or so to go to goal weight, fingers crossed I'll zoom away then!