I would start by just walking and increasing your speed as you feel ready. I wouldn't worry about doing speed intervals just yet. Your body needs to adapt to walking/running first so focus on getting in slow to moderate base miles. Once you can run continuously for 30 minutes, then you can start working on speed a bit. How long this takes depends on how quickly your body adjusts.
I set my treadmill incline at 2% and find that helpful. I try to run outside as much as possible, weather permitting. Good luck and don't push too much too soon so you avoid injury.
I would use a program that starts you with walking and short running intervals. I really like c25k I have an app on my I pad. I wouldn't worry about how fast you run in the beginning. It is about getting your body used to the workout.
We consume our tomorrows fretting about our yesterdays.
When it comes to transitioning to running, you could keep your running speed down. Not that much faster than a brisk walk. Fast enough that you can keep a steady rhythm, but not too fast to be taxing. What speed is comfortable is going to differ from person to person and you may need to experiment to find what feels right to you, but as a rough guide, somewhere in the range of 4.5-5.5 mph.
Once you are running continuously comfortably, then you can start working on your speed.
The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
Try a program like Spark Your Way to a 5k or Couch to 5k, and just set the treadmill at whatever speed is a "run" for you personally. That differs for us all based on fitness, and leg length.
There's one of those "everyone knows" advice things that says you have to set the incline to 1% to match the road, but when I tested with my HRM on the treadmill and the road I found no incline at all gave a more similar result to road walking than walking with a 1% incline.
Deb, in New Zealand
Fitness Minutes: (10)
291 2/14/14 6:27 P
What is the best way to go about learning how to run on a treadmill? I would like to try running outside or learning out there but the weather isn't quite nice enough yet. I understand how treadmills work, I just don't if I should be going fast for speed, what the incline should be if any, and if I can use the sparkpeople running plans on the treadmill. Any help would be great!!
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