Because I was running before I obviously know that doing it all at once isn't safe, and can be damaging to the body. I was after tips on how others build endurance. I don't expect to be able to run what I want next week, and I don't expect the speed to come at the same time as the distance.

I do realize that you were just saying what works for you, but assuming that I'm in a hurry and can't do what I want, with the added remark of being 40lbs lighter is a slap to the face to anyone who is in the same position as I am.

I'm not just going to hop up off my couch and book it down the street. I'm also not completely immobile. My enthusiasm was towards starting back up, not pushing to make my goal in the quickest time possible.

Yes, we understood that you ran before, but Unna was coming from being an experienced runner who has been running for awhile. Its horrible to get into the habit and end up being laid up with an injury. I accept that carrying more weight makes it harder to run faster and i think that when i weight 120 lbs, i will be able to more easily run faster than i do now at 160.

Others were trying to warn you that you should look at quality of runs instead of speed. an 8 minute mile is tough. but i think that if you only run 1 mile at a time instead of moderately sized runs of 3-4 miles or long rungs of 8-10 miles, then you will definitely get there, but at a smaller calorie burn versus long, slow and steady runs.

That may be the case, but there are better ways of approaching it than that. I didn't need the added on facts that I'm heavier, and that I'm trying to jump in head first when I'm not. It ruins a persons day.

I definitely agree with what some others have said: that you shouldn't focus on endurance and speed at the same time. If you're always running the same amount of miles at the same speed, either focus on improving your speed or running longer distances. I'd recommend endurance. Just try to run a little further every time. So if you're doing 4 miles for every run, next time just push yourself a little further. Try for 4.1 or 4.2 miles, and don't worry about your speed. You'll be running longer distances in no time. Or if you'd rather focus on speed, try running a mile at a time, so you can work on improving your time. If your usual is an 8 minute mile, try to do it in 7:50, then next time 7:40, and so on. Just my two cents, hope it helped.

For the treadmill incline intervals, I started off with a 5 minute warm-up at 0. Then I would run at an incline of 5 for 1 minute and then run at level ground for 2 minutes, and repeat. I started with 5 sets and worked my way up until I could do 10 sets. Once I could do 10 sets, I started increasing the incline.

Stairs are killer. I used to live on the 25 story when I lived in Hawaii, so I would run up and down five stories and then walk up and down the same flights. When I first started, I could do it for like 10 minutes. I got to the point where I could do it for about 30 minutes, but it never really seemed easier. lol.

I disagree with the notion that you can't work on speed and endurance at the same time. If you learn to run faster, you'll naturally increase endurance. For example, If you run an 8 minute mile and learn to run a 7 minute mile, you'll probably be able to run longer at an 8 minute mile pace than you could before. Works the same with stamina. If you learn to run longer, it'll be easier for you run shorter runs at a faster pace.

When I was doing military training, I'd do a run for speed one day and then a run for endurance the next, along with the other things like incline, sprint. I was taught that is more well-balanced training and gets your body used to all kinds of things. Of course, you shouldn't overdo it, but you can easily overdo it even if you're just focusing on one thing at a time. To me, proper technique, the right shoes, plenty of rest and listening to your body are more important than which aspects of running you focus on.

I'd like to reiterate Couch to 5K (and Bridge to 10K). I was a "runner" in middle school–I participated in cross country but was by no means good or fast–but avoided running in all forms until earlier this year, when C25K got me started.

I currently run on a treadmill because it helps with some bad leg pain I was having running on pavement. This means I can set a pace and go. I did a brief stint of outdoor running but found that it decreased my pace by at least 30%. When I set the machine to 9.5kph (6:18/km), my option is to run that pace or stop; mentally, this has really helped me push past discomfort and increase my distance.

I haven't stayed on the 3x/week schedule, so I'm getting through the program very slowly but I definitely recommend it for first-time runners and returners.

Kahokkuri!

How is Japan? I miss home.

継続は力なり。

I'm going to pipe in and say

Just run

For a little while, when you are getting back in to it. Just. Run. Some days you'll feel like running faster, some days you'll feel like running slower. Same with farther and shorter. Go with it. Dont try to force a pace or a distance or a time for awhile. Day to day can vary because of a million reasons and the best way to stay healthy is Just. Run.

When you are back running on a consistent basis for several weeks then you can train for something.

I just want to mention that trying to push yourself to hard, too fast is a really bad idea.

Couch to 5K is a good program.

Injury is very common amoungst runnes, even experienced ones.

Goodluck!

I'm sorry - I really didn't mean to ruin your day! It wasn't meant as a slap in the face - just a fact. Speed really comes naturally as you start to get lighter.

For example, I started running with my boyfriend (who is maybe 155 lbs) when I was somewhere between 180 - 185. He was going slower than was natural and I was doing my best to keep up with his slow jog. But, if you think about it, with every step on the hard pavement I was carrying an extra 20-25lbs! This gets really difficult after 3 or 4 miles.

Now that I have slimmed up and am about his size (although, darn him, he is still thinner!), we both run naturally about the same speed - he's not slowing down for me anymore.

In regards to building endurance and speed, the marathon runners I know train for either speed or endurance on separate days - they don't tackle both the same day.

In the end, in the years I've been jogging, I've suffered many injuries that, quite frankly, could have been avoided if I would have gave myself time. It is SUPER frustrating, when you love running, to literally be forced to stop in order to heal. It can easily lead to depression.

Actually, now that I realize running becomes more enjoyable the thinner I am, I am really looking to running at 140-145. Speed and less injuries tend to naturally come with being thinner - that part was really not meant as a diss of any sort. At my highest weight ever, I was 230 lbs. There are absolutely no judgments here.

Best of luck! Running and controlling calories is amazing for dropping pounds and lifting moods. I'm sorry for writing anything - I guess we all need to make our own good and bad experiences when it comes to running, not be told by others what is good or bad. Its sort of like falling in love...

I agree that it seems easier to run as you get lighter but thats neither here nor there in this case because you're going to discover that for yourself anyway as YOU get lighter AND you're already a runner doing 4 mile jogs, so it isn't weight holding you back from running.

I personally finished C25K in the late 220s (started in the 240s) and was "running" VERY slowlyly, I mean SO slowly in could have walked faster than I was running. Over time (and still weighing over 200 lbs), I was able to work on my speed (which ive raised over 2.5mph since i finished C25k and which im srill working on) which is what you want to accomplish.

I dont claim to be an expert but personally I think there are two approaches. You can either work on your endurance and try to start adding distance which in the long run in my experience will make shorter runs seem a little easier and enable you to run them faster, this is what I did first. OR you can do what I ended up doing (because even though I enjoy running, I do it for fitness and am not at heart a very long-distance runner, 5k is probably the limit of my attention span), and jettison distance for now to work on speed. Or you can do both, that's a 3rd option. Have speed work days and distance days.

What I did was that even though I could jog 5k (in like 45mins) when I first finished the C25K programme, I stopped doing 5km and started doing shorter runs with walking intervals. Basically I did C25K starting from week 5-6 ish to the end but increasing my pace each go around. Like the first time I repeated the C25K programme at 0.5 mph above my personal best pace. Then once I'd finished the programme again I added another 0.5mph and so on.

I think ultimately your running goals will determine your approach. You may decide its more useful for you to work on endurance than do speed work for now. Either way, don't feel like you can't achieve your goal. Just take it slow (not literally of course )and listen to your body, you'll get there.

Thank you everyone for the responses.

It's okay Unna, I know you were just trying to be helpful. I'm just a little sore over the fact that I gained weight back that I've lost at least twice before, and I want to be back at what I was at.

I downloaded the app for the couch to 5k and gave it a try today and I really think that it's the perfect thing for me currently. I love that it tells me what to do and when.

I'm feeling really motivated, and I hope that I can get to where some of you others are at here in the next couple of months.

YEA RAINY!!!!! so glad you liked that app!!! Im actually getting ready to head to gym here shortly... after dinner digests, and do day 3 of week 1!!!

Just wanted to reiterate that when you work on endurance, the speed comes naturally. For example, when you are able to run 5 or 6 miles at a slower speed, you'll find that you can handle shorter distances a lot faster. Couch to 5k is great. Keep at it, and when you finish that, just listen to your body and keep adding on gradually. Good luck!