Running- how to keep up the intensity?

failteromhat
failteromhat Posts: 33 Member
in Fitness and Exercise
Have been running a few months now. Running about 5:50 per km and run 3- 4 times a week, with a 10k at the weekend. I find it easier now. For example, did 6 k last night and was barely sweating. Obviously my heart rate is still up and the 10k takes a bit out of me, but I am not out of breath or pumping sweat the way I used to be . I don't really want to start running longer distances- 10k is enough for me in terms of time etc- I just want it to keep fit not a marathon runner or anything/athlete.

I know that in order to maintain your fitness/keep the weight off etc, I presumably need to up it to keep upping the stakes, right? Or am I still burning the same calories with less effort on my part?

What would you do? Start running faster ( Ihave got my time down from 7 mins per km when I started 3 months ago)

Replies

  • timberowl
    timberowl Posts: 331 Member
    All I can really tell you is what I'm doing. I've been running for 8 years though I'm far from having all the answers.

    3 days a week: interval training on the treadmill for 30 minutes. 5 minute warm up from walk to jog. Then sprint for 30 seconds at a slow pace (i use 5.0). Hop on the side rails for 30 seconds. Up it by 1 point each time, 30 seconds on 30 off until you reach your max speed and stay there (still 30 on 30 off). I usually cap out around 7.0. This will increase your endurance and up your max speed. Take a much-needed break, followed by 5-10 minutes of lunges (1.0 speed and 10.0 incline) to increase muscle.

    3 days a week: distance training. I go "at my own pace" a little farther each time. Right now I'm at 6 miles. Hoping to make it to about 10 eventually. The interval training will gradually increase my speed (right now I'm at a 14 minute mile average, hoping to work that down to about 10).

    1 day a week: take a break!
  • gothomson
    gothomson Posts: 215 Member
    I'm no expert but what I have read is that the amount you sweat isn’t a great indicator of how much good your exercise is doing. Basically because as soon as you rehydrate it makes no difference. However, I do my version of HIIT and here’s a good summary of what that is: http://www.bodybuilding.com/fun/wotw40.htm

    Also, and I’ve only started doing this myself this year, do weight training. Muscle uses up calories and helps with weight loss, but I’d take advice on the best way to do that.
  • David_AUS
    David_AUS Posts: 298 Member
    To increase intensity you could consider. Increase speed, increase incline (any hills around?), increase weight "good ole Army type training with carrying sand bags in a back pack). If you want to track calories expended consider a tracking band with either an accelerometer or heart rate monitor.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    Have been running a few months now. Running about 5:50 per km and run 3- 4 times a week, with a 10k at the weekend. I find it easier now. For example, did 6 k last night and was barely sweating. Obviously my heart rate is still up and the 10k takes a bit out of me, but I am not out of breath or pumping sweat the way I used to be . I don't really want to start running longer distances- 10k is enough for me in terms of time etc- I just want it to keep fit not a marathon runner or anything/athlete.

    I know that in order to maintain your fitness/keep the weight off etc, I presumably need to up it to keep upping the stakes, right? Or am I still burning the same calories with less effort on my part?

    What would you do? Start running faster ( Ihave got my time down from 7 mins per km when I started 3 months ago)

    The energy expended for a given distance remains fairly constant for a given mass, in other words as you lose weight you'll expend less energy for the same distance. If your weight is fairly stable so will the calorie burn, it just seems easier as you become fitter.

    Unless you're planning on racing there's no compelling reason to up your pace, all you do is increase the probability of picking up an injury. In fact you may benefit more from making one of your runs a little longer at a slower (conversational) pace.

    Have fun!
  • msf74
    msf74 Posts: 3,498 Member
    I just want it to keep fit not a marathon runner or anything/athlete.

    I know that in order to maintain your fitness/keep the weight off etc, I presumably need to up it to keep upping the stakes, right?

    If you want to maintain and keep your current level of fitness then all you have to do is to keep running say twice a week (if that) at the same pace / distances. If you want to improve then you will have to progressively increase the stress in some way (longer distances, upping the pace etc) to trigger an adaptation which takes some work. Maintaining it? Not so much...

    Re: calories burned - if your body weight and the intensity of the exercise stays the same then the calorie level will stay the same. Increase body weight or intensity and the calorie expenditure will rise. Decrease body...You can see where I am going here right?
  • jimmmer
    jimmmer Posts: 3,515 Member
    Time yourself.

    Over the weeks aim to beat that time.

    Progression is the key in any sporting endeavour.

    Don't dial it in, grab it by the balls and own it.

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