advise me increase speed or distance

now i do running only but i make all attention on it so i now able to 4 km running in about 40 min so the speed  is about 1.6 m/s and my goal form running is to decrease my weight which is 116 kg so i want to know whether increase the speed or increase the distance plz advise me!

Your message is a little tough to decipher, but from what I can tell, the goal of your exercising is to lose weight.  If that's correct, some people might advise you to look into HIIT (High Intensity Interval Training), but  I think I'd work on increasing your endurance.  Get up to an hour of running at whatever speed you can handle.  Your speed will increase naturally as you run and your body gets used to it.

How many times a week are you running?

Clint

Original Post by pbear999:

Your message is a little tough to decipher, but from what I can tell, the goal of your exercising is to lose weight.  If that's correct, some people might advise you to look into HIIT (High Intensity Interval Training), but  I think I'd work on increasing your endurance.  Get up to an hour of running at whatever speed you can handle.  Your speed will increase naturally as you run and your body gets used to it.

How many times a week are you running?

Clint

about 4 days a weak

 i think one hour may be difficult in continuous running i may can do it but running then walking then return to running then.... but i don't haw long is running and haw long is walking now!

i should try it first! 

but i wanna ask if running only enough to gain my goal or  i should do some other exercise

and thanks for reply.

Well, cross training (other forms of exercise) is usually not a bad idea.  And running is a high-impact exercise, so doing something like swimming, cycling, using an elliptical, roller-blading might be nice to do.  Swimming in particular will work out your upper body instead of your legs, so it gives them a break.

Also, if you have the opportunity to do some strength training, that would be good too (i.e. weight lifting).

Clint

Try interval training. You run then walk alternating between the two. HIIT is good but it kicks your butt if you are doing it right so only do it 2-3 days a week and not consecutive days. Speed/race walking is also good. You don't have to do the same thing every day in fact it is good to mix it up. I am not a big fan of running so running for an hour straight is out for me. I do 50 minutes of cardio a day. Was sprinting/HIIT 3 days a week but came to dread the workout so I switched to race walking and intervals.

If weight loss is your goal lift hard and heavy 3 days a week. Not consecutive. The more muscle you have the more calories you burn just being alive. Your metabolism is faster and your over-all health is better.

On non lifting days try some other core/strengthening work. Jumping jacks, planks, lunges, squats, sit-ups, pull-ups, push-ups, chin-ups, ab and leg work.

Eat clean and balanced.

Original Post by pbear999:

Well, cross training (other forms of exercise) is usually not a bad idea.  And running is a high-impact exercise, so doing something like swimming, cycling, using an elliptical, roller-blading might be nice to do.  Swimming in particular will work out your upper body instead of your legs, so it gives them a break.

Also, if you have the opportunity to do some strength training, that would be good too (i.e. weight lifting).

Clint

i mean running only is enough or i must do cross training

There's nothing you "must" do.  You can lose weight without any exercise, if you control your calories.  But exercise can make it easier, and it's part of a healthy lifestyle.

The best exercise for you is the one you'll do regularly and consistently.

Clint

Original Post by littleshellys:

Try interval training. You run then walk alternating between the two. HIIT is good but it kicks your butt if you are doing it right so only do it 2-3 days a week and not consecutive days. Speed/race walking is also good. You don't have to do the same thing every day in fact it is good to mix it up. I am not a big fan of running so running for an hour straight is out for me. I do 50 minutes of cardio a day. Was sprinting/HIIT 3 days a week but came to dread the workout so I switched to race walking and intervals.

If weight loss is your goal lift hard and heavy 3 days a week. Not consecutive. The more muscle you have the more calories you burn just being alive. Your metabolism is faster and your over-all health is better.

On non lifting days try some other core/strengthening work. Jumping jacks, planks, lunges, squats, sit-ups, pull-ups, push-ups, chin-ups, ab and leg work.

Eat clean and balanced.

 don't  worry i will be alive thanks for advise

 that is OK thanks

When you run the number of calories you burn per minute increases.  The faster you run the greater the increase in calories burned per min but the longer you run the more minutes you are burning calories at an increased level.  Ultimately you will probably burn more calories by running longer rather than by running faster.

Too lose weight you need to burn more calories every day that what you eat.  You don't need to run to do this but for many people it is easier to increase you calories burned by increasing your exercise than it is to just eat less.

Also, weight training will help to preserve muscle while you lose fat. 

Original Post by trhawley:

When you run the number of calories you burn per minute increases.  The faster you run the greater the increase in calories burned per min but the longer you run the more minutes you are burning calories at an increased level.  Ultimately you will probably burn more calories by running longer rather than by running faster.

Too lose weight you need to burn more calories every day that what you eat.  You don't need to run to do this but for many people it is easier to increase you calories burned by increasing your exercise than it is to just eat less.

Also, weight training will help to preserve muscle while you lose fat. 

i don't know haw to thank u for this explanation thanks

If you browse through the lifting threads, you will find the names of weightlifting books that people recommend.  I don't lift (yet), but New Rules of Lifting and Starting Strength come to mind.  If you're in Canada, I don't know if you can get Starting Strength--I can't find it anywhere.