First time runner here, I ran 5k in 41 minutes, how can I improve my time ?

[confusedandsilly]

I'm running because I need to lose a lots of weight and I enjoy running. Can you give me tips on how to improve my time ? Other question, did anyone lose any weight by running ? Thank you !

[MrsCog]

Hi there, if you're overweight and new to running then 41 mins isn't bad - I imagine that to start off with you'll improve lots as you lose weight and gain fitness. As initial fitness gains plateau, there are specific workouts you can do like interval training, and sprints to get your speed up.

Running can be effective for weight loss, but be careful not to overestimate how many calories it burns off - not as many as you'd think, and it's easy to cave in to the feeling of needing to fuel runs. It's a fine balance between eating enough so you can work out effectively and not eating so much that you cancel out the run!

Good luck!

[notyummy]

The main basic is just keep getting out there - at least 3 times a week, plus other stuff if possible. Doing a mixture of runs is probably best - coach to 10k programme (I think on either the Cancer Research website or runners world) might be useful for you. Really you are looking at doing a shortish 'recovery' run a week where you are just turning your legs over, an intervals run, where you do speed sessions, and a longer distance run at a steady pace. If you are looking to get stronger and loss weight, I would seriously consider including some circuits/weight training in your routine to strengthen your legs and core, and build lean muscle (which will burn more calories for you!) 30 Day Shred is v good for this - you could doing it try it 2 or 3 times a week and do your running on the other days.