Running at home

[Maddamosha]

Hi everyone,

I am doing this on a treadmill set up I'm the garden. Firstly is this a good way of doing this and what settings are recommended for walking and running. I currently have it at 4 for walking and 7 for running, 7.5 for final push..

[RunningT5k Graduate]

Hello there, not sure of the settings in terms of the speed, probably suggest go at your own pace :). Also, it might be worth elevating it a little bit - think this post covers it : healthunlocked.com/couchto5.... Hope this helps :). All the best, be safe

[RichGMcC]

Hi Maddamosha!

I think that it's up to you. Personally, I have onlt occasionally usd a treadmill in the gym, but quickly move to other equipment, as I think that I can do a run anytime. As such, I am afraid that I can't help with settings - again, I assume anything that feels good.

I know that many are embarassed by the way that they look - in general, or when running and panting, etc. If that is the case, then it's probably great to use the treadmill - especially until a person gains a little more confidence and feels like a "real" runner!

Others might be worried about making it all the way, or that they might twist an akle or something - again, treadmill great, as - if there are any problems, you just stop, and you are home already.

However, that said, more experienced runners would, I think, suggest that real world running is better for two things.

1) It's the real world - and you get to deal with little annoyances like curbs, holes, slopes and unven surfaces. These also add to the challenge, and add to the muscle sets that you develop over time in your footarches, ankles, knees and hips, (all the shock-absorbing areas) in particular. These are very useful to us all in everyday life, and helpfully burn extra calories all the time, helping those like me that tend to eat a litte too much!

2) It's more interesting - the different terrain, the changeable weather and conditions, things that you see as you go - whether related to seasons, or just what is happening in the community, make you feel more attached to everything outside your own home - as we should all feel.

Finally, being in the great position of having the treadmill means that you can always chop and change a little.

Maybe you do a real-world run on nice, attractive sunny days, or even blustery windy ones; but when it is pretty horrible - particularly if it is icy, then I presume that a treadmill can be a real plus to help anybody get a run in.

Another maybe could be that you always use the treadmill on workdays, when you want your run to take a definitie set amount of time, whether you get a stitch in the middle of a run, hurt your ankle, whatever, which might then make you late for work. Then, at weekends and holidays, you can take the luxury of the real-world run.

Hope that this helps, and good luck with the running!

Rich

[IannodaTruffe Mentor in reply to RichGMcC]

A lot of people are having to use treadmills at present because they either cannot or do not wish to go outdoors because of coronavirus, but I agree with you that running outdoors is much more stimulating.

[Gramp]

Hi Maddamosha

If it feels comfortable go with it. I to am doing it on a treadmill and am doing it at my own pace I have no chance of 5k in 30mins but I feel fitter and healthier so alls good as far as I’m concerned

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

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

and includes some advice about use of a treadmill.........put it on a gradient may help with transitioning to outdoors later.

As for speed, you need to be able to speak clear, ungasping sentences as you go, so the numbers are going to be different for every runner.

Enjoy your journey.

[John_W Graduate Ambassador]

The treadmill is a great way of doing C25K - many of us here did the whole program on one.

As for speeds, for walking , go with whatever speed that gets you walking briskly, so quite bit quicker than normal.

For the running bits, a speed which sees you jogging nice and easily at a pace that you can comfortably talk at. So a 'conversational pace' as it's called. Your breathing should be nice and relaxed throughout - always your breathing rate as your best indicator of your level of effort.

Hope that helps

John