Fitness Minutes: (41,147)
904 6/25/13 1:45 P
Running on a treadmill is definitely easier than running outdoors, but if you increase the incline it can help simulate the difficulty of running outdoors.
Good luck with the C25K, I did it a few years ago and I loved it! I am hoping to give it another shot when my bum knee allows.
Fitness Minutes: (0)
20 6/25/13 9:38 A
If you are training for a race, then running on a treadmill is not the best idea. But if you are just trying to exercise, lose weight, and stay active, running on a treadmill is a good idea! Do what feels best for you, and do what works for you. Treadmills are great for incorporating daily exercise into your daily routine. You can walk/run while watching the kids or while watching tv.
As for your original question, I would not run every day. It's a bad idea for beginners to run every day because you can easily get shin splints or stress fractures. On your off days, you can go bike riding or do some strength training or yoga if you want. But I would definitely save the running for every other day. I've been running on and off for about 2 years, and I still never run on consecutive days. When I first started running, I ran every day. About 2 months later, I got horrible shin splints and I had to stop running.
Good luck, and have fun with C25k!!
Fitness Minutes: (1,398)
338 6/23/13 2:47 P
I did C25K a few years ago. Started off on the treadmill before transitioning to outside. It seemed to me starting on the treadmill would be a little easier to control than outside. And I live in a pretty hilly area. It wasn't until I discovered an old railway-turned-bike trail that I really started taking my runs outside (it was a lot less hilly than running around the neighborhood). I vastly prefer outside to the treadmill, but that's because of the increased mental stimulation I get from running outside. But unlike a lot of runners, I do not like running in adverse conditions, so I go right back to the 'mill if it's too rainy or hot out (mid-80s and humid is about my limit). I disagree that treadmill running is counter-productive; you can certainly push yourself on a treadmill as easily as outside- by increasing speed or incline. Outside running doesn't automatically equal a hard run; you can run all downhill really slow outside and not get nearly the same cardio benefit of running faster on an incline on the treadmill. Sure treadmill running not the same as running outside, but it's a great alternative to running outside if that's not an option. I just had a baby and am getting back into my normal running routine, and will be taking a lot more runs on the treadmill until my baby's old enough to go in the jogging stroller. I just did a treadmill walk/run today, and yes, I sweat. Yes, I feel I got a good workout. That being said, I recommend sticking with the 3 days a week. Even if you get the urge and feel like you can run more, going from being a non-runner to being able to run a 5K takes a major toll on your body; there's a reason the C25K plan works so well, and limits your runs to 3 days a week. Once you accomplish the 9 weeks, you can start adding additional running days. If you want to work out on the off days, try a cross training activity, like the elliptical, or a bike ride. Good luck, I loved doing C25K!
I'm doing c25k also, 2nd time, and do like to do some cardio daily. What I'm doing is running(treadmill also)m/w/f and doing biking on tue/thur on the indoor cycle. If you are young and feel fine I think you can get away with running everyday, just pay attention to how you feel. I've done a lot of reading on this topic and there doesn't seem to be any consensus other than being more careful if older and/or new to running. The treadmill is definantly easier on your body then running outside.
Fitness Minutes: (3,185)
1 6/22/13 10:08 P
I too just started running C25K on a treadmill and have read that it's much easier than running outside. I'm a single mom, full custody, and I work full time, though, so getting outside by myself to run on a regular basis is basically impossible (so I feel ya!!!). I use the treadmill in my basement after the kiddo goes to sleep. But, considering I was doing ZERO exercise before and after just a few weeks am already feeling a huge difference in my stamina, energy, gosh, everything, no one should be discouraging this! I also have a lot of weight to lose, and I am trying to get some weight off before I start running outside - the treadmill reduces some of the impact to your joints, so I figure I should get to a healthier weight before I literally start pounding the pavement anyway. I am well aware that if I ever want to enter a road race or something I'll need to do some training beforehand outside to get used to it, but whether on the treadmill or not I know I'm doing something good for my body and you are too :)
I wouldn't stress about running on a treadmill or outside right now. Clearly your goal is to improve your running, and the fact that you've started a C25K program shows that you're working towards your goals. After a few months, you can reassess.
I'll be honest' I started the C25K program a couple of weeks in. I had started running on my own just a little bit before I opted for the structure of the program. So your fitness level might allow you to skip a few introductory weeks. But the order of the program and the three day rule is designed more than just or our stamina. Your joints, muscles, lungs, and bones all need time to get stronger. Doing strength training is going to really help that process. You'll be a better runner for it. So I would recommend 3 days of running and 2-3 days of ST for your week.
Fitness Minutes: (16,634)
197 6/22/13 11:23 A
Well done on starting the C25k - it is a great training program and a good introduction to running. I would reiterate the advice about not running everyday to start with - your body needs time to recover between runs, even if it feels easy at the moment you would be increasing your risk of picking up an injury. But there is lots of cross training you can do on your non-run days, swimming, biking or any of the SP cardio videos, etc. There are pros and cons of both running on a treadmill and running outside but the important thing is that you pick what you are comfortable with and if the treadmill suits you best then go for it. I hope you keep us posted with your progress. Best of luck!
Fitness Minutes: (15,946)
1,078 6/22/13 8:54 A
I ran on the treadmill for quite awhile before I completely started running outside. It helped my knees get used to the impact of running first and then I started incorporating 1 run outside/week until I was transitioned to all outdoors.
There are some pretty awesome interval treadmill workouts that you can find online that are varying speeds and inclines if you want some more of a challenge.
Don't burn yourself out though trying to push through C25K faster than your body is telling you is ok!
Fitness Minutes: (29,419)
850 6/21/13 5:43 P
If you want to (or have to) run on the treadmill, then I think that's perfectly fine. (If you get to the point where you have an opportunity to run outside, you will find the transition difficult, but that's irrelevant right now.)
Wherever you run, though, definitely don't run two days in a row. Running is very high impact and your body needs off days in between each running day to recover and get stronger. I just started running four days a week instead of three (so, two are consecutive), and I've been running a year. (And I make sure that my second consecutive day is an easy run.)
If the C25k is easy for you for now, awesome! Stick with the gradual progression, though, because it's that gradual increase in running vs. walking time that will help prevent injury. If it's super-easy, to the point of not getting your heart rate up, then you could try running a little faster during the run intervals, but be careful not to go too fast, because again, going too fast too soon in your training can lead to injury.
Hope that helps!
Fitness Minutes: (6,345)
234 6/21/13 4:29 P
If all you can do is the treadmill, that's better than nothing. The other posters are right, however, in that a treadmill does not require anywhere near the same amount of effort as running outside. I'm sure none of them meant to make you feel attacked and were only trying to help. If you simply can't get outside to run, at least use the incline feature on the treadmill; an incline of 1-3% will help offset the propelling motion of the treadmill, requiring you to work harder. Also, take advantage of the hill intervals if you have a setting like that, as it will more closely mimic running outside.
Fitness Minutes: (6,555)
2,562 6/21/13 3:40 P
But everything the PPs are saying is true and meant to help you get better and avoid injury.
Be advised that there will be almost zero carryover from treadmill to running out of doors. In addition a treadmill promotes faulty running mechanics. You can run away from the heat by running in the morning or the evening when the sun is lower. Running on a treadmill in an air conditioned facility is counter productive.
I have never been a good runner. Naturally, that makes me want to get better at it. I hate not being good at something...especially when my younger sister can run for miles.
I started C25k on Monday (on a treadmill). I thought it was pretty easy on day 1. I took a rest day and then did day 2 of week 1 on Wednesday. It was still REALLY easy. I decided to bump myself up to week 2, day 1 on Thursday. I did that yesterday and it was definitely more of a challenge...but not super difficult. It was where I feel I should be at this point.
Now, my question: I want to run every day...but c25k is only meant for 3 days a week, 30 minutes or so a day. I also don't want to push myself too much and result in an injury. I feel like I could run again today and just do day 2 of week 2. I don't know, I guess I'm just looking for some good advice. Help?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.