Newbie on a treadmill


I'm starting wk1 tonight, decided to start on a treadmill a) because I have gym membership that I've not been using b) because I can only do this in the evening and I don't want the additional challenge of negotiating uneven paths in the dark!

Does anyone have any tips for doing this on a treadmill? Speed / gradient etc.?

Also top tips to stay motivated as I'm a bit of a shocker for going all guns blazing on things for a couple of weeks then falling off the wagon!!

Thank you ๐Ÿ˜ƒ


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9 Replies

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  • I run on a treadmill, and whilst I know lots don't like it, it works for me at the moment. I like it because I can keep track of my pace and distance, and can compare my progress from run to run. I keep the gradient on 0, there are definitely no hills in my treadmill land! The pace that works for me is walking at 5kph and running between 6.5 - 7kph. I don't find the runs easy, but I feel amazing when I complete them. Good luck to you!

  • I did up to week 7 on my treadmill and then found these forums and was encouraged to run outside more. I do find it's easier on my knees than running on the pavements though.

    Most people say use a gradient of 2 to mimic the outdoors. I do a warm up walk for 5 minutes starting slowly, increasing a little each minute and then start running.

    Walking and running speeds depend on your height and stride as everyone is different. My walks are between 4/4.5 mph ( 5.5/7 kph) (which is some peoples' running speed).

    Whatever you do don't run fast or you will get disillusioned and give up. Jog at just over walking speed and you will find it easier. The word "slow" is mentioned a lot on here.

    One other thing, if there's a safety clip you can attach to your clothing make sure you put it on so that if you stumble the belt will cut off straight away.

    Good luck with the weeks and let us know how you are doing! :-)

  • I was doing the programme on a treadmill too for exactly the same reasons as you - currently out injured, but I don't think it was anything to do with using the treadmill! I started at around the same speeds as Tailsmo and went up a bit when I felt as if I was overtaking the treadmill (hard to explain but you'll see what I mean if you feel you are going too slowly. Also have gradient on zero, though some people on here think 1% works better - I haven't been brave enough to try it yet.

    My main tips: (1)wait till Laura says off you go before you start running then if there is a +/- lever on the side use that to get up to speed. Don't go when she says it's now time to run as sometimes she then gives a tip before she sets you off and it is more hassle to slow down on the treadmill than outside.

    (2) I put the subtitles on the TV and watch it to take my mind off how long I have to run.

    (3) Be careful with things like headphones and your towel - I have nearly hanged myself on my retractable headphones because my iPod fell off the treadmill, and I once dropped my towel and got it stuck in the roller!!

    I find with the motivation thing that it helps if you go first thing in the morning or as soon as you are free to do so - if you think you'll just sit down first, it is easier to find "reasons" not to go.

    Hope this helps. Good luck!

  • Thanks so much for your tips and encouragement. I have completed my first session! First time I've run on a treadmill, will take a bit of getting used to but I didn't fall off so that's got to be a good sign!!

  • I run on a treadmill too as I've had eye surgery and my 3D vision is still poor so I am wary of uneven surfaces. I've got to week 5 now and am a similar pace as you. Walk at 4.8k and run at 7k. I find it's just slow enough to be able to read my kindle whilst listening to Laura which I need to do or the demons in my head talk non stop about aching legs, how much longer there is to go, my plodding feet etc. On the last minute I crank up my speed if there's any juice left in me. So far it's worked for me but the big '20' is looming on my next but one run!!!! See you at graduation and good luck.

  • The best motivational hint I can give is to run outdoors. None of the boredom problems then, although it may take some getting used to.

  • Thanks, I'm planning to do an outdoor run each weekend when I can get out in daylight.

  • Just away to start w4 r2 on treadmill - started with just a little bit of gradient but have increased it as the weeks progress - am walking @ 3.7mph and running @ around 5.5mph. But just go with whatever feel comfortable. I have a gym membership @ work that I pay for so that's my reason too.

  • Good to hear the treadmill is working for you. I've just got back from doing w1 r2 and I think I'm getting the feel for it now. Set a 1.5 gradient, walking at 5.5km/h and doing first couple of runs at 7.5km/h increasing to 8km/h. Not sure if I'll be able to keep that up when the runs get longer but I'll see how it goes.

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