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WHITEDUC's Photo WHITEDUC Posts: 74
6/22/09 12:38 P

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Intervals is the way to go if you want to add running to your program.

You want to go fast enough where you feel like you are working, but not so fast that you feel like you are going to die or fly off the treadmill.

If you're walking at 2.8, transition into a jog WITHOUT CHANGING THE SPEED OF THE TREADMILL. Increase the speed of the treadmill slowly (.1 or .2 at a time) until you find the speed that feels comfortable to your jogging pace.

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JOEFAMIMI's Photo JOEFAMIMI Posts: 74
6/20/09 10:17 A

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don't worry about speed everything takes practice
start slow as you go on if you feel you can add a little speed you can do it emoticon

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SHEENALEER's Photo SHEENALEER SparkPoints: (7,843)
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6/19/09 9:04 P

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I second the interval idea for beginning to run. It gives you a chance to build up your endurance levels and makes the transition a little easier. Good Luck!

sheena

5'11

Goals:
189 by Dec 19 (bmi 26.4)

173 by April 1 (bmi 24.1)


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TAMBOURINEDREAM's Photo TAMBOURINEDREAM SparkPoints: (6,034)
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6/19/09 8:36 P

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I would say whatever speed you are able and feel comfortable running. It might take some experimenting until you get there.
Once you find a speed you're comfortable with, you can do 30 sec. intervals at a faster pace to build your endurance and help you eventually increase speed. But as NATIE said, don't worry so much about speed when you first start. Focus on completing your goal. Good luck!

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TAMBOURINEDREAM's Photo TAMBOURINEDREAM SparkPoints: (6,034)
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6/19/09 8:35 P

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I would say whatever speed you are able and feel comfortable running. It might take some experimenting until you get there.
Once you find a speed you're comfortable with, you can do 30 sec. intervals at a faster pace to build your endurance and help you eventually increase speed. But as NATIE said, don't worry so much about speed when you first start. Focus on completing your goal. Good luck!

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NATTIE_W Posts: 13
6/19/09 6:49 P

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Don't worry about speed right now. Start with a pace that you can keep up for the entire duration of the running interval and can recover from during the walking interval. It took me half a dozen times before I found my sweet spot. You can always increase your speed later.

Everyone starts with different fitness levels and experiences. Just look for the pace that's right for you.

Good luck!

JENNIFER2828 Posts: 89
6/19/09 6:36 P

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If I were to start running tomorrow or Tuesday on the treadmill, I can still walk at 2.8, what would be the recommeded speed to start a run. Remembering I am just starting to run.

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