Which is better?

Macers

Hi guys,

Being doing a bit of running lately after work and just trying to understand which would be better...

At the moment I run 3km per day at 11 - about 17 minutes. Is it better (or any difference) to run father at a lower speed?

Would it benefit me more to do either or?

Cilldara11

It all depends on your goals.

Are you running to lose weight? Or maybe to run a marathon/half marathon?

Macers

Lose weight!

guerito

Cilldara11 wrote: »

It all depends on your goals.

Are you running to lose weight? Or maybe to run a marathon/half marathon?

+1

If you want to get better at running for a long time, run further at a lower speed. If you want to increase your speed and ability to run while it hurts, do 400m flat out followed by 400m jog/walk, repeat 6-8 times or until you can't maintain the full 400m. Both will help in terms of overall fitness.

Either way, if you want to run, buy yourself a decent pair of shoes and get out in the open air. Have a look at the A / R / T forum too.

Wollwead

400m flat out as in sprint? I regularly run sprints of 50-100 metres x 5-10 times, i think that would be more effective for fat loss no? Just walk/jog for rest period in between each sprint, IMHO.

guerito

Ok, "flat out" was a poor choice of words. 400m at a pace you can maintain, where you feel a burn in your chest and your thighs don't quite turn to jelly but nearly do. Or just "400m fast" :pac:

Cilldara11

This article explains why short sprints are better than Long Distance Runs for fat burning:

http://livingnotsurviving.com/2011/01/02/sprint-training-is-one-of-the-best-methods-for-fat-loss/

But if you're not too keen on sprinting all the time, an idea would be to alternate duration throughout the week.

For example:

Monday: 3km (Record time, try beat Personal Best next time)

Tuesday: 1km (Record time, try beat Personal Best next time)

Wednsday: Sprints -100 metres x 5. 1 min rest between sprints (Gradually reduce rest time in between each sprint as you get fitter)

Thursday: Rest

Start again Friday

Also, don't forget how important your diet is for fat loss!

cc87

Hows your diet looking??

Interval sprints are usually recommended to encourage weight loss but without a good base of fitness these can be tough to do a number of times each week.

You could try changing the distance you run, or the speed you run at, or both, whatever helps you to maintain the exercise over time

If its an option, you could look at performing some form of strength training as well for variety

Wollwead

cc87 wrote: »

Hows your diet looking??

Interval sprints are usually recommended to encourage weight loss but without a good base of fitness these can be tough to do a number of times each week.

You could try changing the distance you run, or the speed you run at, or both, whatever helps you to maintain the exercise over time

If its an option, you could look at performing some form of strength training as well for variety

Strength training is actually more important to shifting fat and getting in shape, you don't even have to do weights really at the start; lunges, squats, high jumps, long jumps push ups etc. All of the lower body work will compliment your ability to run faster. Plenty of stretching needed too. Running is not the be all and end all of fitness, it's just a part of it!

Hanley

Tbh... if your primary goal is to lose weight, it doesn't matter. Any additional kcals burned by either method will be insignificant compared to the deficit you can create thru diet.

BUT... (and I'm going to stick my head out here...) if you're only concerned with weight loss and not fitness, I don't think intervals are that great an idea.

howtomake

Yeah, just watch your diet and then pick one that you like best (i.e. the one you'll look forward to and actually do consistently). Personally I love sprinting better than a long run. Don't get me wrong, long slower paced runs were enjoyable most of the times but I get a better buzz off of sprinting.

emergingstar

Hanley wrote: »

Tbh... if your primary goal is to lose weight, it doesn't matter. Any additional kcals burned by either method will be insignificant compared to the deficit you can create thru diet.

BUT... (and I'm going to stick my head out here...) if you're only concerned with weight loss and not fitness, I don't think intervals are that great an idea.

Just wondering what would you recommend?

Hanley

emergingstar wrote: »

Just wondering what would you recommend?

For what?

David Matthews

Macer,

You know what they say about variety... I've found that even though I was running up 80 miles per week in the winter..it was the short sharp intervals that really knocked the weight off me..(but then it can be different for everyone.)
If you can manage 20 mins or so try a 5mins easy W-up followed by 5 x 1 mins with a min 1 revcovery(jogging not walking) and a 5 min c-down.
See how it goes. next time split the 1 min effort interval into 2, 30 sec steady as before and Pick up the final 30 secs. repeat.. Trial and error..
"Its not the distance its the pace that kills"
David Matthews.

emergingstar

Hanley wrote: »

For what?

Weight loss if the intervals not the best idea

Hanley

emergingstar wrote: »

Weight loss if the intervals not the best idea

A tighter diet eating 75-85% of your maintenance kcal level daily, and engaging in some form of low to moderate intensity physical activity that you enjoy 4-6x per week for 30-60 minutes.

The key is to do something you like, something you look forward to, and something you'll stick to.

TimeToShine

HIIT is the most effective way to burn calories but if you're overweight it can stress your joints a bit too much.

http://www.badrunner.com/2006-12-08/hiit-a-better-way-to-burn-fat/

Hanley

TimeToShine wrote: »

HIIT is the most effective way to burn calories but if you're overweight it can stress your joints a bit too much.

http://www.badrunner.com/2006-12-08/hiit-a-better-way-to-burn-fat/

One of these days the pendulum will get back to centre.

David Matthews

I agree with Hanley regarding Diet and enjoyment of the exercise... Thats key! In life we are dealt a hand of cards...Some people are efficient runners with metabolism like a furnace. For others running will always be a struggle. But enjoyment and self-fulfillment are the two trumph cards, if you hold them you re more than half way there. enjoy:)david matthews