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Scared to run on treadmill - how to start?



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BERTA6978
SparkPoints: (37,925)
Fitness Minutes: (44,193)
Posts: 820
1/15/13 5:03 P

emoticon emoticon Rachel!!! I currently walk at 3.9, which I consider fast for me. I am so tempted to try to jog at 4.0. Your post has inspired me to try. Not sure how my old hips will take it, but you've given me some courage. LOL



RACHEL2WRITER
SparkPoints: (2,581)
Fitness Minutes: (1,594)
Posts: 102
1/15/13 3:39 P

Just got back from the gym...I DID it. I was soooo nervous as I started my warmup, I almost talked myself out of trying to jog that first 1-minute interval. I made it, though! I walked 4 minutes at 3.0 then jogged 1 minute at 4.0 and repeated that 5 times. I actually let go of the handrails for the final interval! This is someone who hasn't run for fitness in 25 years...I really never thought I'd ever WANT to run, let alone be able to do it.
I hope to very slowly pick up the speed as well as move some runs outside when the weather warms up a bit.
Thanks for everyone's responses!



DSORGNZEDCHAOS
Posts: 574
1/15/13 3:33 P

I tried to start running on my treadmill last year but it didn't work out so well. Let's just say I started out too fast too soon and ended up with foot and knee issues. However, before starting C25K again, I would just do my own intervals and when running, I started at 4 mph. I quickly found that was too slow for my long legs and kept increasing my speed until I was comfortable.
That being said...I have started the C25K again and am so far able to run comfortably and pain free at 5.2 - 5.5 mph (I finished w3d1 yesterday). I also keep my incline at 1 to mimic being outside (supposedly). I have never ran outside so I have no idea if it really does.



SOCCERTAZ
SparkPoints: (13,590)
Fitness Minutes: (5,453)
Posts: 119
1/15/13 3:19 P

A friend and I are doing the C25K program also. We have been running on an indoor track when the weather has been horrible. However, when we do run outside, we notice a difference. The indoor track makes it seem like we are running more laps. Once outside we don't feel like we are running the same amount.

I would not pay attention to the numbers on the treadmill. Just go with what fills comfortable.



RACHEL2WRITER
SparkPoints: (2,581)
Fitness Minutes: (1,594)
Posts: 102
1/15/13 1:01 P

I plan to do most of my runs outside, but today's extra cold with a little snow on the ground. that's COLD for this Texas girl.



ZORBS13
SparkPoints: (97,565)
Fitness Minutes: (98,629)
Posts: 13,024
1/15/13 12:54 P

is it at all possible to run outside? I believe as a beginner, you should learn to run by feel and not get hung up with numbers on the treadmill. Once you learn you can run X distance in Y time, THEN translate to the equavalent pace on the treadmill. But learn what is comfortable and easy without the tyranny of numbers on the treadmill.

Or, you can do what my husband did, cover up the speed and hit the speed up button until he found a comfortable running speed.



DRAGONCHILDE
SparkPoints: (56,434)
Fitness Minutes: (14,252)
Posts: 9,588
1/15/13 12:32 P

Everyone's speeds are different. Just slowly increase it .3-.5 MPH at a time, and see what's comfortable for you. I can't really start running until 5 MPH, but someone with a much shorter stride may be running at 4.5, or even 4! It's okay to hold on for balance at first, but you don't need to hold on while you're running... doing so sabotages your workout! Leaning and holding on cuts the calorie burn and takes the pressure off your legs... reducing the effectiveness of the workout.

When I need to catch my balance, I just lay fingers on it for balance to keep myself from putting weight on my arm. It feels weird at first, but you'll figure out your rhythm quickly.

Edited by: DRAGONCHILDE at: 1/15/2013 (12:34)


RACHEL2WRITER
SparkPoints: (2,581)
Fitness Minutes: (1,594)
Posts: 102
1/15/13 12:29 P

I, too, have decided to start C25K, but I'm a little nervous to start running on the treadmill. What speed is a good start for running? I currently walk at usually 3 to 3.2 mph and not sure how to ramp up the speed without falling on my face... :-)



 
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