I'm on week 2 run 1 , done running outside , if I decide to use treadmill what setting would I use speed incline ?

[Rockette]

[theriddler]

Hi Rockette,

It's up to you really - that's the point of this program, to go at your own pace.

Personally my walks are set to 5.2, and my running speed is 8.5, incline I leave at zero - but that's just for me

[Rockette]

Ok thanks.

[nomoresloth Graduate]

Hello Rockette,

I'm relatively new to the treadmill and trying new things every time.

The most suitable setting for me is:

Incline 1.5-2

Speed 5-6 for the walk, then a few minutes at a speed of 8.5-9.0 and then always a few minutes 9.2, 9.3, 9.5 up to 10.5. It always depends on my form which varies from day to day.

I graduated in July so the speed is probably a bit too much for you at the moment but what I wanted to show you is that you should try several settings and find your own perfect setting. For the beginning, I think theriddlers setting is a good one. Please don't be afraid to go slower, there are very often sporty looking people on the treadmill next to me who run at a speed of 6.0-7.5! Do whatever feels good for you. And at the beginning of a run, go a bit slower than you probably could. Running on a treadmill is very different to running outside and one has to get used to it!

[Rockette in reply to nomoresloth]

Thanks for your advice everyone they are all very helpful to me

[theriddler in reply to nomoresloth]

Tell me about it - my schedule at the moment is 2 runs on the treadmill and the third run outdoors. Week 1 outdoors was horrible - I suspect I was going a little too fast, but had no way of knowing.

Nothing more demoralising then someone going at 11 or so on the treadmill next to you, going for seemingly hours, whilst you're there gasping for breath after running for 60 seconds at a lower speed - only advice is 'ignore them' - just focus on what you're doing and you'll get there

[nomoresloth Graduate in reply to theriddler]

The best thing in a row of treadmills is if the guy next to you is in a competition with you (a competition that only exists for him). One example: I, an overweight 25 year old beetroot face that sweats easily in the gym (there's no wind!), did my usual 5k. It was one of my first times on the treadmill so I was still figuring out how fast I could go. After 10 minutes, a sporty looking man in his 40s came to the treadmill on my right. I saw him glancing at my display (my speed was 8.5), he switched his treadmill on to speed 7.0. After 2-3 minutes, I switched to 8.7, he followed and increased his speed to 7.3. It was like this for about 15 minutes until he was at the same speed as I (9.3). Well, I continued at that speed and even increased it to 9.5 while he had to slow down after 3-4 minutes He left the treadmill before me so he, the athletic person, was running for about 20 minutes and looked quite done afterwards while I, the fat sweating pink faced girl, ran for more than 30 minutes

[IannodaTruffe Mentor in reply to nomoresloth]

Smug and pink, I think.

[nomoresloth Graduate in reply to IannodaTruffe]

I must admit that I enjoyed it

[Jana83 Graduate in reply to nomoresloth]

Haha well done you!