Advice wanted - Safe use of treadmill

[Heldy10]

Just started the programme and managed to jar/twist/strain something in my neck during run 2. Been lying down popping painkillers and vomiting with a stinking headache for the last 2 days. Think it was because I was trying to increase the speed for the first run while still walking running. I walk at 7km and only run at 9/9.5/10 so it’s not much of an increase. Thought I could do it at the same time as walking/running, which worked for run 1 but disastrous for run 2. How do other people manage it? I know I could jump onto the sides but seems awkward for such a small increase and such a short run. Also know it would be better outside but I’m not doing that til I can actually run a set distance. Any tips or strategies that others have mastered? Thanks for any support, really need to not give up now.

[Oldfloss Administrator Graduate]

Ouch...it may be an idea to get checked out ? Treadmills can be tricky and, the only answer is to slow it right down...

These links may be helpful..

livestrong.com/article/5084...

runnersworld.com/runners-st...

Do give outdoors a try... a route that is flattish and one you would enjoy...you will complete the runs... just take them slower than a snail on a go slow

[JaoJao]

Oh no, I hope you will be OK, take plenty of rest. I did my c25k journey outdoors even though I’ve been a gym member for years. Is it an option for you to try it outdoors?

[Heldy10]

Thank you both, pain seems to have eased off and I’ve managed to eat as well so that’s good. Where I live is very hot and uneven pavings plus I think I’d be too embarrassed to go out in public this early. Managed to find a description of using the speed interval button on a treadmill which I’m pretty sure I saw on ours. That may save a load of problems. Fingers crossed I’ll make myself go up and have another go tomorrow but you’re oldfloss, I’ll turn the speed down a good bit. Thanks again

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

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

Enjoy your journey.

[Redvic97 Graduate]

I’m sorry to hear that you’ve been unwell. Is there any way that you can program the treadmill for the intervals. Also I wouldn’t worry about the size of the increase between walking and ‘running’. It’s the action that’s important (both feet off the floor) rather than the speed. I’ve just completed on a treadmill walking at 6k and running at between 7-7.5 (sometimes speeding up for the last minute or so just to cross the line!). I didn’t achieve 5k but I can run for 30 minutes 😊

Good luck and keep us posted on how it goes.

[Maz1234 Graduate]

I use the treadmill a lot and when I was doing c25k especially the shorter intervals I just increased my speed as the treadmill so when I increased the speed on the treadmill I walked faster till I got to my running speed. I never seemed to have a problem with it but I wasn’t doing the speed you are doing at the time. I was doing 5.5km walking and speed up to between 7 and 7.5k for the run. Good luck and hope you feel better soon.

[Heldy10]

Thank you again everyone. I have to say it’s my first week and I’ve been amazed by the support I’ve been given on here. Hope I continue with it so I can repay some support!

[John_W Graduate Ambassador]

I did the whole C25K on a treadmill, like many here.

My brisk walking speed still remains 6.8 km/h. For C25K I did all the running bits at 9.0 km/h and it worked perfectly for me. But I'm not you and vice versa. You need to run (or JOG) at pace that sees you breathing very comfortably - it's called a conversational pace.

I'm a bit confused by the details in your post ...

- "... trying to increase the speed for the first run while still walking running... " Not sure what you're trying to do there ...

To be clear, you do a warm-up brisk walk, then run a bit, then walk.

- "Thought I could do it at the same time as walking/running..." Do what exactly?

- "...I know I could jump onto the sides..." Why would you need/want to do that? When you transition from a running bit to walking, you simply slow down until you're walking again. Very simple!

The treadmill is very useful and gives you great control - hope you can figure this out!

John

[Heldy10 in reply to John_W]

Sorry for the confusion, I was trying to increase and decrease the speed for the run/walk parts manually using the up down arrows. Didn’t realise I could set the speed interval manually. Somehow I twisted something because i was holding on to the treadmill with one hand while adjusting speed with the same hand and starting to run as it got fast enough. Think it was all just too awkward. Hopefully, so long as the speed interval button works I’ll do better next time.

[John_W Graduate Ambassador in reply to Heldy10]

If you're going slow enough (walking or running) then you should be able to adjust the speed manually without having to hold onto anything. If you're having to hold on... you're going waaaay too fast!

[HeavyFoot Graduate]

That walking speed seems too fast to me. 6 kph is a very brisk walk, in the army 8 kph is a forced march. As for the running speed, 10 kph would get you to 5km in 30 mins but, in my opinion, is too fast to be trying early on.

[Heldy10 in reply to HeavyFoot]

Thanks! Would love to slow down!