Does running with weights help?

[d000hg]

Well there is that but since my weight was only increasing ever so slowly with a 100% sedentary life - WFH and no sport - I kind of figured doing a sensible amount of exercise would have a marked effect.

Even taking a few days off all booze a week doesn't seem to do much, and I'm sure that's where all the extra calories are coming from... I don't have a snacking habit or takeaways 3 times a week I can easily cut down on - just a liking for fine whisky

[Moscow Mule]

Any hints on how I can get fitter? Would love to get to < 30mins for my 5K which doesn't seem an overly ambitious target, but not getting any closer to it.

Try one of those "Faster 5k" apps on your smartphone of choice. I used the Couch to 5k version a couple of years ago and found it quite motivating - as well as being targeted to your goal, it's a proper "program".

Also, have you seen a doctor? If you've been doing 5k regularly for a few months without any time improvements, and your HR is still up at 99% of theoretical max, you might have an underlying condition.

OR - did you set up the HR monitor correctly? I think theoretical max is 220-your age so if it thinks you're 50 and you're only 40...

[oracleslave]

Interval training should help with improved fitness and weight loss?

Interval training for runners - Live Well - NHS Choices

If you're just doing the same old 5km run every time, your body soon becomes comfortable. You need to "shock it" with something new.