Not sure what's best.

[mummyrocks1]

I went from doing no exercise to running around 30k a week over the last 22 months. I have lost between 1 1/2 to 2 Stone. 5ft 6 and gone from around 11 stone to 9.6 (was 9.3) It's been very up and down as I ve gained and lost the same 6 lbs several times and have had periods of not going to the gym properly which sets me back instantly because I am not actually very fit even after all this time but way fitter than I was as I couldn't even run for 5 mins before.

I go from beating PB s every run to barely being able to do 5 k comfortably. I really have hit a wall now and don't feel any fitter. I was doing around 10 k three times a week so 30k total. Now I am barely doing 15k over 3 sessions. I don't feel like I am getting any fitter and I am loosing motivation and don't know what I should be doing to get myself back up there.

I ve got lazy and I am holding on more and more on the running machine. I find anything past speed 11 like I am about to fly off the end, plus I tire quickly and then give up rather than making myself carry on. I am not putting hills in anymore either.

Right now I am doing- I tempo run of 5k in 25 mins- holding on quite a lot, interval training (as advised my a PT) then weights and the stepper but not really seen any difference as only done it three times and a blaze class. Then if time a longer run.

Where am I going wrong? As I find it hard to run fast without holding on should I concentrate on hill interval training instead? I want to get fitter so I can run further and faster without tiring so quickly.

My running technique is rubbish too. I have tried to watch others and copy to teach myself a better technique but can't seem to copy them.

Also, I am now putting on weight as I am not doing so much running. I don't think my diets altered much from before. I use a fit bit and generally do go over the calories two/three times a week but often this is over the calories for my weight loss target rather than actually over the calories I have put out. I am not sure the calorie output is accurate as the rest of the week is under target so surely I should at least be maintaining?

Anyway, lots of questions but I ve totally lost my motivation and have got myself in a real pickle over what exercises I should focus on to improve fitness and get back to my 30k a week.

I feel like I lost weight much better when I tried to stick to 1,200 everyday regardless of how much exercise I had done.

There are all sorts of things that could be going on. If you have body composition measuring scales you could look at your fat percentage and muscle mass to track that and monitor any changes over time. If you have gained muscle volume for volume it weighs more than fat. Regarding 'holding on' I presume you are mainly running on a machine. In which case you would probably be better running out doors. Don't need to hold on for that. There are a variety of ways to increase speed and fitness. I personally think the Maffetone technique has a lot going for it. Mainly because you train entirely within your comfort zones. Check it out here:

There are also a few shorter clips on YouTube concerning this method. It will also allow you concentrate on technique.

Regarding technique I have found this to be good:

m.youtube.com/watch?v=9L2b2khySLE

Obviously you can increase your cadence, stride and lean forward at the ankles to go faster but if you get your footfall and posture correct to start with it will be much easier.

That's amazing progress. Very good results. I always say almost everyone else has the ability to be much faster & fitter than me, if only they actually tried at all.

Motivation: has something changed from the first 6 months?
I find a runners' high to be slightly addictive.
I sleep badly but much worse if I don't get aerobic exercise.
And I need lots of exercise for my mental health.

Are there good things you can see that happen in your life when you exercise regularly? Do you miss them when you don't bother to run?

Rather than try and do it all on your own have you thought about joining a running club ? Ours runs a different variety of sessions to improve fitness and technique and running with/against others will help with motivation. We also concentrate on having a ‘fun’ element mixed with serious hard work which makes it all much more enjoyable even if its a really hard session .

Cross training is important too and you might find it more productive to fit in swimming or kettlebell sessions. You’ve done an awful lot of miles and its not uncommon to lose your mojo , so above all don’t beat yourself up !

Lljjk- thanks. I feel like my progress hasn't been good as I started in sept 2018 so it's taken me a really long time and I still feel not that fit and have to hold on. At the moment I am struggling to run 7k let alone 10! I am very up and down.

Yes- running clubs been suggested. I struggle to find the motivation to go out in the evenings, morning gym session really work for me.

Thanks for the running technique videos, will have a look. It's a hard thing to change. Yesterday I tried running more on my toes and found it better as it propelled me forwards and felt like I was using less Energy.

Yes, Def need to do weights. I get confused with what I should be doing which is going to be best for me. This week I did;

1 quick tempo run of 5k, then tried to do weights but my legs were exhausted.
1 blaze or going to try body attack- so the strength training, fitness session to try and build strength and fitness
1- endurance run- but only managed 7k at slow speed
1- hill intervals. 5 k of hills going up to incline of 3. Then weights but again tired.

Is it better to do hill intervals or speed intervals To get stronger legs and fitter?

Does this sound right for what I want to achieve? If I was only going three times a week what would you cut out?

I find it hard not to do the cardio as I have been putting on weight since not doing so much running, I feel I need to burn the calories if I don't want to go backwards.

You were overweight & have kept the weight off.
You did nothing before & now exercise regularly.
tempo run of 5k in 25 mins is faster than many could ever do.

Not sure what measuring stick you want to use. You could still be on the sofa, fat, idle & slow, instead.

Lljkk- I think I have got bored of the running and don't get the same kick out of it. I ran too much. I don't seem to get the endorphins anymore. It is good for my mental health and I like the feeling I get having done and run and being all sweaty where I ve worked my body but don't seem
To have the motivation to push myself anymore.

I have lost the weight, although wouldn't mind loosing another 6 lbs, and I am more toned so don't have the motivation to loose that final bit.

Originally I started running to let off steam as it was the first time in 3 years that I had anything for myself after everything being all about dcs. When my eldest went to school I decided it was time to do something for me. I don't feel like that anymore as I have plenty of me time now.

Weight was 10.5/11 stone to 9.5 so not massive weight loss. I d love to have no muffin top and change my body shape to more up and down as I have wide hips and a big bum