I am new to running. I started about 6 weeks ago. I am now running 3 miles about 3 to 4 times a week. I am overweight and trying to lose weight. I am currently 210 lbs. and 5'6". It takes me 44 minutes to run the 3 miles. Is this too slow? It seems that every time I try to run faster I am out of breath. How do I increase my running speed?
Answer by Dominique:
Hi Kim, Thanks for your excellent running training question and welcome to the running community! I am happy to see that you have picked up running and are already running 3 miles about 3 to 4 times a week. That's excellent.
When running for weight loss and trying to burn calories, the important thing to keep in mind is that it is almost all about the distance you cover.
Of course, when running fast for five minutes, you will cover more distance and hence burn more calories, than when you'd run slow for five minutes. However, chances are that after running fast for five minutes you have had enough of it. When running slow, you will be able to continue running and eventually cover more distance.
So, do not be afraid to run slow. Yes, with 44 minutes in 3 miles you are not the fastest, but that's ok. That probably has to do with the fact that you have not yet built up the stamina to cover that distance easily. If you persist with it and slowly build up the distance you run you will find that you eventually will be able to run faster as well. At the moment, running slow as well as combining running and walking is an excellent method to get into running.
By the way, another disadvantage of fast running, especially when you are a new runner, is that it increases your risk of injuries.
Some articles you may want to explore a bit further:
100 Day Marathon Plan from Marius Bakken
presents a welcome fresh training approach to marathon running that has proven to be very effective. It's the best marathon training program available today.
Marius has competed in the Olympics and has trained with world-class
athletes from Italy and Kenya. He has learnt from these runners and has made those training
methods applicable to marathon training programs for normal people like
ourselves.
This marathon plan prepares you well for a marathon by first focusing
on 5k and 10k training. Only when you are ready
Marius moves on to marathon training.
Want to get ready for a marathon within 100 days?
Then you need to give the 100 Day Marathon Plan a try.
Fat Loss 4 Idiots is based on a simple idea:
if you keep on doing what you are doing, you can not expect to be having a different outcome.
When you want to lose weight, and you find that only running is not enough, then try out Fat Loss 4 Idiots. It will provide you with a new way of thinking about food and could just be that little help you need to shed the pounds and start living the life you want.
