ZippySushi

Beginner, need inputs to improve

Hey guys, all my life I have been over weight. 90+ weight since the last 3 yrs.

I will turn 30 in a few months and recently started running. I am doing 3km in 30 mins rn on treadmill. Needed suggestions on how to improve speed as well as endurance so I can continue running for longer periods.

Just to make it tangible, I want to:

Run 5km in 30 mins
Run 60 min at a moderate pace when I want.

TIA

13mo ago

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ZoomyMuffin

Stealth13mo

Running stamina improves very quickly, give it a week or two.

Once, I struggled to jog for 200m, but ran a half marathon after a month. Try to tire out by sprinting initially and then jog with that tired body for as long as possible. As soon as you feel okay with the pace, tire yourself again and repeat. The more you jog tired, the faster will your stamina improve.

Keep at it!

ZippySushi

Angel One13mo

Wooah, good advice. I feel really good when I an tired but still run. However the duration is short. How much are you able to run in 30 mins?

ZoomyMuffin

Stealth13mo

Upto 4-5km

SparklyBiscuit

Tekion13mo

Consistent diet and training. Start doing strength training at least 2-3 times a week. Focus on compound exercises mostly. Yoga can help with endurance.
Also, it will take time. Keep pushing.

ZippySushi

Angel One13mo

So you mean a mix of strength training and running split over the week.

SparklyBiscuit

Tekion13mo

My sister is preparing for a marathon and her schedule is like this only. But I would suggest you to consult a professional who can help with diet and exercise as per your body demands.

QuirkyPotato

Stealth13mo

One piece of advice, running is extremely unforgiving on your joints, specially if you are overweight. You will realise it later in life. I would suggest walking + strength training + heavy cardio + good diet to get down to a target weight and then start running moderately once your joints are able to take your weight

ZippySushi

Angel One13mo

Makes sense, so should I do strength training + running. 3 times each every week. Would this help?

QuirkyPotato

Stealth13mo

You can do whatever you feel your body can take. My advice would be to not run until you get the right weight. Mild jogs or brisk walking is also extremely healthy. Focus on good and lean diet + strength training more. This will get you in good shape to start pushing your body.

I have found suryanamaskars (20 every morning) to be the best overall exercise for weight loss and body toning

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