I'm getting back into running after a year off and I'm trying to run the same paces as I used to when I was 20 lbs lighter. I can hit the easy paces (though they are not easy anymore, more like medium effort) and some of the tempos (very, very hard effort) but am nowhere near the speed training (won't even attempt until better shape) I figure if I try medium-hard efforts to get back to easy paces actually being easy again the weight will come off? Or should I run slower since I'm overweight? I hope this isn't confusing. Basically is it okay to run medium-hard effort everyday while overweight?