Running - distance or intensity?

[BRISTOL86]

Hey folks

After a bit of advice please.

I ran (for pleasure) for the first time on 1st Jan 2015, when I decided it would be a great idea to run a half marathon on 1st March (having basically spent the last 10 years sat on my backside) !

Well, it focussed me, I lost nearly 2 stone in those 8 weeks or so and finished the HM in 1:47 or so.

Since then I've done almost no running and have just picked it back up again. My goal is to lose the fat I'm carrying. I have a rather strange build (very slight around legs/arms/ankles/wrists but carry a fair bit more fat than I'd like around the chest/stomach/sides)

I'm trying to set aside 30-60 minutes, 4 times per week to run myself into shape and I don't know whether I should be focussing on distance or pace/intensity? At the moment I'm doing 3-4 mile runs now I'm back into the swing of it, and hoping to do that like I say 3/4 times a week. But would I be better off doing less distance and doing a mix of sprints and jogs or trying to do further distances? I'm not very knowledgeable when it comes to that side of it.

I'm 5ft 11 and 74kg at the moment. I have cut out almost all booze (bottle of red on the weekend now as a treat) and eat no cake/crisps/chocolate/bread. I drink lots and lots of water and a fair bit of coffee. Get lots of fruit and veg.

Appreciate any help

Cheers

Edited by BRISTOL86 on Thursday 30th June 12:42

[944fan]

I would say both. The long slow runs teach your body to use fat for fuel and build aerobic endurance. The faster runs are building runny economy and improving VO2 max and the like and ultimately make you faster.

Also doing 4 x intense workouts a week is going to either a) have no benefit as you wont work hard enough in each or b) take you on a one way ticket to over training.

There are plenty of running plans available on the internet. Pick up one of those and follow it.

The weight will take care of itself whilst you are running and eating right.

[bigandclever]

Both, mix it up.

[JB8]

BRISTOL86 said:

Hey folks

After a bit of advice please.

I ran (for pleasure) for the first time on 1st Jan 2015, when I decided it would be a great idea to run a half marathon on 1st March (having basically spent the last 10 years sat on my backside) !

Well, it focussed me, I lost nearly 2 stone in those 8 weeks or so and finished the HM in 1:47 or so.

Since then I've done almost no running and have just picked it back up again. My goal is to lose the fat I'm carrying. I have a rather strange build (very slight around legs/arms/ankles/wrists but carry a fair bit more fat than I'd like around the chest/stomach/sides)

I'm trying to set aside 30-60 minutes, 4 times per week to run myself into shape and I don't know whether I should be focussing on distance or pace/intensity? At the moment I'm doing 3-4 mile runs now I'm back into the swing of it, and hoping to do that like I say 3/4 times a week. But would I be better off doing less distance and doing a mix of sprints and jogs or trying to do further distances? I'm not very knowledgeable when it comes to that side of it.

I'm 5ft 11 and 74kg at the moment. I have cut out almost all booze (bottle of red on the weekend now as a treat) and eat no cake/crisps/chocolate/bread. I drink lots and lots of water and a fair bit of coffee. Get lots of fruit and veg.

Appreciate any help

Cheers

Edited by BRISTOL86 on Thursday 30th June 12:42

I've found varying the type of runs has improved my pace, strength and endurance quite a bit, rather than just 'running'. Try looking into something called 'strides'.

My current routine usually comprises of 3/4 runs a week:

4k fast pace run, on a hilly route.
5k normal pace run, flat route
5k normal pace run, followed by around 8-10 'strides'
Then longer 8-10k run at the weekend at a normal pace

Before doing the strides/hill runs, I found my self in a bit of a stalemate, where my endurance and pace weren't really improving.

1:47 ain't a bad time for a half marathon to be fair!

[Jefferson Steelflex]

I'd recommend a mix of medium distance 1 or 2x per week and some HIIT on other days.

I try and run for around an hour, over time you find that your distance will slowly increase as you'll run faster, but also try and mix the route so you have maybe more uphill sections just to keep you interested and making it more of a challenge. The distance running will help you lose weight, especially if you are eating right.

The HIIT is where you can see all of the benefits though. Do something like 10x 30sec sprints (at 80-90% max pace), walk/slow jog back to the start in between. Do a 5 min warm up before and warm down jog after. I do this on a football pitch, so just use one of the sidelines as my distance marker for the sprints.

You could follow this up with some more HIIT involving plyometric movements such as squats, burpees, press ups, etc.

HIIT is really the best way to burn fat and get fit in a very short time. The muscles you will develop in your legs will speed up your longer distance running as well. But you have to be dedicated and be comfortable with having your heart almost beating out of your chest by the end. Not everyone likes that.

[Hoofy]

944fan said:

Also doing 4 x intense workouts a week is going to either a) have no benefit as you wont work hard enough in each or b) take you on a one way ticket to over training.

That can't possibly be true. I have played fairly intense sport 4 times a week and it only made me fitter. And on other days, I'd be hitting the gym for weight work so no rest days at all. In fact, most days I'd do weights as well as the sports sessions.

[944fan]

Hoofy said:

944fan said:

Also doing 4 x intense workouts a week is going to either a) have no benefit as you wont work hard enough in each or b) take you on a one way ticket to over training.

That can't possibly be true. I have played fairly intense sport 4 times a week and it only made me fitter. And on other days, I'd be hitting the gym for weight work so no rest days at all. In fact, most days I'd do weights as well as the sports sessions.

Depends how hard you work though. Although 4 days a week still gives you 3 days rest so that was probably an overstatement for the OP.

But the sentiment is still the same. Doing 4 interval sessions running a week will give you less benefit than mixing it up.

It also depends a lot on genetics. Some people recovery extremely quickly from intense exercise allowing them to work hard every day. Others takes days to recover from a high intensity workout.

Look at any training plan whether generic or custom build by a coach for an athlete there will always be a mix of low and high intensity work.

[Hoofy]

944fan said:

Hoofy said:

944fan said:

Also doing 4 x intense workouts a week is going to either a) have no benefit as you wont work hard enough in each or b) take you on a one way ticket to over training.

That can't possibly be true. I have played fairly intense sport 4 times a week and it only made me fitter. And on other days, I'd be hitting the gym for weight work so no rest days at all. In fact, most days I'd do weights as well as the sports sessions.

Depends how hard you work though. Although 4 days a week still gives you 3 days rest so that was probably an overstatement for the OP.

But the sentiment is still the same. Doing 4 interval sessions running a week will give you less benefit than mixing it up.

It also depends a lot on genetics. Some people recovery extremely quickly from intense exercise allowing them to work hard every day. Others takes days to recover from a high intensity workout.

Look at any training plan whether generic or custom build by a coach for an athlete there will always be a mix of low and high intensity work.

I don't know how intense I am playing. I will give it my all every session, though, leaping or lungeing when required. My body always aches.