Treadmill.newbie

[Srilankafit]

Anytips for C5K on treadmill? I am a brit living in Sri Lanka ..its too hot, humid and polluted to run outside.

I did week one , run 1 yesterday..could only manage 7 of the 8 runs..it nearly killed me!

[Success2020]

Hiya, I also do my runs on the treadmill what speed are you using for your runs?

[Srilankafit in reply to Success2020]

Well I am going very slow at 6km..I thought better to go slow and comolete the runs than go faster and not manage them all. How about you?

[Success2020 in reply to Srilankafit]

Thats a good way to start, I'm on week 2 run2, week one I did my walk at 5.5 and my run at 6.5. This week I've increased the run to 7.2. The best thing to do is to go at a pace you feel comfortable and then increase if you need to your body will guide you well done!!!

[LeeU Graduate]

Srilankafit welcome to the forum and congrats on starting the program.

I completed the program twice on treadmills, while treadmill running is slightly different to outdoor running it is still running.

When you read various articles, etc regarding running on a treadmill you will find most of the recommend running with a minimum of 1 degree/% incline to simulate the effects of running outside.

To start with, don't bother with this, your sole aim at the minute it to complete each run. When you hear or read the word 'run' think more of a slow jog. I note that you are going at 6 kph at the minute, don't be afraid to go a slow if you need to, even if you end up running slower that what you can walk as long as you are using a running motion it is fine.

Stick with the program, it may seem hard at times but it's well worth it.

Please post up regularly and any questions, etc, just let us know.

[Srilankafit in reply to LeeU]

Thankyou so much for the words of encouragement. I found it incredibly difficult yesterday..I almost feel I need a pre C25K prep programme! But I am looking forward to continuing.

[LeeU Graduate in reply to Srilankafit]

Just take it slow and steady, when I did C25K in 2017 I'd not really run in about 30 years, I'd done some HIIT type running but that was it.

The program does come as a shock to some people (myself included) when they realise they can't run 8 times for 60 seconds each time with a walk in between.

Just aim to complete all the runs, have a look at Japanese Slow Jogging:

youtube.com/watch?v=9L2b2kh...(Not working as expected?)

There are quite a few people on here that use that technique, I've used it a few times when out with the wife who is quite a bit slower than I am.

[Srilankafit in reply to LeeU]

What a great video! I think slow jogging is 'do-able' thankyou.

[IannodaTruffe Mentor]

Welcome to the forum and well done on

getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and the general suggestion is to put the treadmill on a gradient to better synthesize running outdoors.

Make sure you fully complete any session before moving on.

Enjoy your journey.

[Srilankafit in reply to IannodaTruffe]

Thanks..i will put treadmill on incline of 1% tomorrow..but what gradient would you aim for?

[IannodaTruffe Mentor in reply to Srilankafit]

My experience of dreadmills is fortunately very meagre, so you will have to rely on others for that advice.

[Redvic97 Graduate]

I’m at W8 and have completed all my runs on the treadmill so far. Hamstring issues mean I was advised by the physio to avoid inclines.

The main thing is to run at a speed you’re comfortable with. Ignore the speed dial... just use the increase/ decrease button to set a comfortable pace. The aim of this is to get you running (jogging and plodding also count 😂) for a full 30 minutes regardless of speed and distance. You can build on those after you’ve completed it. Google Japanese Slow Running, it completely changed my mindset. Drink plenty of water, stretch after each run and take the rest days. Happy running 😊

[Srilankafit in reply to Redvic97]

Thankyou..i watched a japanese slow running video..it makes sense.

I will continue. Great support on here!

[Redvic97 Graduate in reply to Srilankafit]

That’s great. I know I started off thinking I’d got to go fast and look like a runner but the video gave me permission not to worry about it. Any time moving is better than being on the couch. I hope the next one feels better. Keep posting so we can cheer you on 😊

[afczulu Graduate]

recently completed a c25k with ALL of my runs in the gym on a treadmill, didn't bother with a gradient, sometimes I had to do it on a slower pace but always did the minutes of running the programme called for and always covered 5k in total regardless of whether in the early days completing it would have meant doing 3k ( I brisk walked whatever was left to get to 5k)

my first 5k outside was a Park Run and ran it all the way

[Srilankafit in reply to afczulu]

Wow! That's great. Congrats. That's actually a great idea to ensure you do 5k ..I might take that tip too. Thanks

[Success2020 in reply to afczulu]

Thats a really good tip to actually do the full 5k on the runs I never thought of that thank you!!!

[Bladerunner2049 Graduate]

Good morning.

I also graduated on a thread mill in November. Then a week or so later ran outside. I ran a quite hilly route and it nearly killed me 😀. I now mix up running indoor and outdoor during the week and I keep clear of hills.

Time running is more important than speed or even distance. If you plough on through the programme at a speed that you can finish the runs then that’s the goal.

At the moment I’m running at 8k in doors, but I started at 7k.

Once you do a few more runs you might want to up the incline just by 1 or whatever is the first setting. Or you can wait till you graduate like I did.

Don’t rush, it will come and take it one run at a time. You can repeat runs if you want.

Good luck !!!

[Srilankafit in reply to Bladerunner2049]

Thankyou so much. Id love to try it but its soooo hot here..i will jeep going.

[Bladerunner2049 Graduate in reply to Srilankafit]

I can imagine. TBH I’d just focus on each run then each week, run on the flat on the thread mill and get to graduation. You’ll get there 😀