Ok, so I run 15km every morning. But lately that is pretty much all I do. I used to do a lot more, but work and stuff eroded my time. I want to add some balance to my overall workout, and preferably speed up my weight loss. Any suggestions? I am on a fairly tight schedule, so I don't have an awful lot of time left in my day to fit extra in, so it would have to be something I could do in the evening after work.
Thanks in advance, H :wave:

How long does it take you to run 15k? Do you do it on a treadmill in a gym or on a road?

Depends on how alive I am feeling. Average 80 minutes, slowest 95 minutes. Lol, I don't feel so alive if I am running in the rain or if I am particularly tired. I run on the road btw. I run very early in the morning, like around 4.30am, does that make a difference?

I would do more high intensity training, rather than 80 minutes of solid, steady running. If you run faster you will force you body to work harder which will increase your metabolism so that, even when you're not actually exercising, your body will be burning more fuel and hence the weight loss should improve.

Try doing a 5k run instead, and focus on gradually reducing your time to complete it, which will progressively work your body harder. With the extra time you'll save, you could do a light weight routine too - even just push ups, sit ups, dips etc will all help to build muscle, which again will drive up your metabolism and make your body use fuel faster.

Not Sure Why you would want to do any more then that. 15k is a lot to do every day. and doing it in 80-95 minutes is very good pace. Maybe try adding some Speed or hill work in? or some Fartlek training.

Similar to Wilapp, my thought is that you should spend less time running and more time doing some kind of weight training. Working on your lean muscle will help fat loss in a big way. You're doing way more cardio than you really need to and if you just divided the time you would usually spend running every day into half strength training/half cardio, you would see better progress. All you need is maybe 3 days a week of strength training and you can do cardio alone on the other days. And allow a day for total rest once in a while. That is a lot of stress on the body. You certainly do not need to spend more time out of your day exercising. Also, make sure that your diet is clean and balanced, not just "healthy". All the exercise in the world won't make up for a bad or unbalanced diet.

Ok so the consensus appears to be that I am doing too much cardio? Is that even possible, I thought exercise was a good thing?
But evidently I need to increase my workout to include some weight training. So what kind of things are best, and will it make me gain weight, because that will freak me out big time if that happens.
I know my diet is not 'healthy' as such, but that is something I am trying to address, its just taking longer than I anticipated.
Thanks very much for all the advice.
H :wave:

Ok so the consensus appears to be that I am doing too much cardio? Is that even possible, I thought exercise was a good thing?
But evidently I need to increase my workout to include some weight training. So what kind of things are best, and will it make me gain weight, because that will freak me out big time if that happens.
I know my diet is not 'healthy' as such, but that is something I am trying to address, its just taking longer than I anticipated.
Thanks very much for all the advice.
H :wave:
Your not neccasarily doing too much running...do you consider yourself a runner? do you go to races? if not you should try..its great fun. Adding some Crosstraining would definately be a benefit though, i like to use an elliptical machine on the days I dont actually run. Its also not as hard on the knees. Strength training of somesort is beneficial. It probably wont make you lose more weight but it will change things up a bit for you. nothing Burns calories like running does. Doing Some Fartlek Training will really give you a great workout.

Strength training will absolutely help you to lose weight. Nothing burns fat like muscle. Even if you gain a little initial weight with the lean muscle, it will increase your metabolism and help you to become leaner (and toned!) Don't let the scale determine all your progress. It is NOT telling you the whole story. Don't let your fear of a number keep you from the body you want.
If you are working out in your home, things like pushups, pullups, lunges, squats, dips, situps and crunches, even Tae Bo, Pilates, Yoga and plyometrics. Resistance bands might be helpful for you, as they are inexpensive and take up almost no space. If you are going to a gym, use the machines or freeweights and just try to hit every muscle group each time.
And really, really make an effort with the diet. If you are eating clean, doing some cardio and adding in some strength gtraining, I think you'll be amazed how your body will change. It is not some far off, one-of-these-days goals. You can make the change *now* and are already on the right track. :D

Oh I haven't run competitively in years...but yeah I guess I still consider myself a runner and would prefer to keep running every day.
And ok so I am going to do some yoga at home, because I can fit that in even late at night when the gyms are closed. I already do sit ups, I do 500, well 400 and 100 crunches. maybe I will look up some pilates stuff too.
And yeah...I am trying with the diet front, Its not that I eat bad as such, more that I don't necessarily have as much as I should...I guess. fear of a number with that damn scale again!
Thanks for the info, it will be nice feeling fully fit and toned. Not just able to run every day. :D