I believe it's called jogging or yogging; it might be a soft "J".

Published April 12, 2010 at 2:52 p.m.
Recently, I began running regularly for the first time in many, many years. But it seems like I only have two modes: running and walking with no levels in between. How can I train to keep a more consistent pace so that I can achieve a quicker mile and get a better workout? Sample Run Data from 04/11/10 from Nike+

Over the past three weeks or so of going out four or five times a week, I've been able to get back into the swing of a regular workout routine, setting a goal of running 4 mi. at a 1% incline per workout session. Times and data is collected using Nike+ so that I have something to compare each day, gauge progress, and well, data-wankery is always good.

1st Run: 15'28", 4.31 mi.

04/03/10: 12'47", 3.57 mi.
04/05/10: 11'52", 4.13 mi.
04/06/10: 11'47", 4.14 mi.
04/07/10: 11'30", 4.09 mi.
04/08/10: 11'41", 4.05 mi.
04/10/10: 11'15", 3.91 mi.
04/11/10: 11'01", 4.09 mi.

So, I've seen a consistent improvement week over week, but it each run is still punctuated with about 40% running quickly and 60% of what I'd call a brisk walking pace. The graph bears that out and (the thin line graph behind the trend line in the linked image). How can I fix this?

What I'm looking for are opinions from both new and experienced runners to see what's the best way to get better and more consistent in my runs and which ways I can maximize the usefulness of each workout. Each run is at the gym, so if there are other exercises or machines I should be doing before or after, I'd like to know. I do realize that this will take time, but I just don't want to waste effort focusing on the wrong things when what I'm really aiming for is getting healthier and generally more fit. I'm using mile time as an indicator just because it's easy.

Does distance matter, at least at this point? Should one eat before or after a run? Morning or night (although evenings work best with my schedule and I assume doing it at all is most important)? Alternating days or just as often as possible? Any and all help is much appreciated!


Note: I read through seven pages of search results for the 'running' tag and didn't find a post that fit the crux of this question, but if there are any threads I should take a look at, please link to them!


Quick background: began a 'get healthier' thing nine months ago, lost 85 pounds -- down to 175 from 260, most of that was attributed to eating healthier and being less sedentary, but the loss has plateaued and now I'm focusing on achieving the last 20% of the results with 80% of the work ahead of myself. 5'9", 21 years old.


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