Treadmill running

[Trinav]

Hi just wondering if I can complete the whole couch to 5 k on a treadmill? Had a fall a few weeks ago before starting and as most of my route would be in a heavy traffic area thought treadmill would be safer !! Any tips please for a complete newbie to running 😊 - 1st time I've tried to run in 40years!

[AlMorr Ambassador Graduate]

Sorry about your fall a few weeks ago before starting C25K, of course you can do all the weeks and runs of C25K on a treadmill, good luck, set the treadmill at a slow pace/speed, you can repeat any runs or week's if you wish to, drink plenty of water to avoid dehydration, no running on consecutive days as that could cause a injury, good luck for your running journey on the treadmill, if you wish, you can report your progress on this forum.

[Trinav in reply to AlMorr]

Thank you for your swift reply and helpful tips

[John_W Graduate Ambassador]

Short answer: YES

Longer answer: there is no rule that says C25K must be done outdoors. It's a free world and running is running whether done indoors or out. LOTS of here, including me, did the whole program on a treadmill. Once graduated, some stay inside, lots of people venture outdoors, some (like me) do a mix, and some .... give up 🙃

Have you been on a treadmill before?

[Trinav]

I've just done run 2 on the treadmill and then walked on it to complete a full hour - i like to walk so thought this would be the next step so to speak !!

[John_W Graduate Ambassador]

Set the incline to 0.

Find a speed that has you walking briskly (you feel a little uncomfortable) and that gets you warm after 5-10 minutes.

Then, don't change the speed but instead change your action from a brisk walk to a short-stride, pitter-patter jog.

If that feels too slow, then increase the speed a little bit by , for example, 0.2 km/h .

NOTE: make sure you know what the speed units are on your treadmill i.e. whether they are in miles per hour (mph) or kilometres per hour (km/h).

[Trinav]

Thank you that's really helpful 😊

[IannodaTruffe Mentor]

Welcome to the forum and well done on your decision.

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

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[nowster Graduate]

Yes, it's fine to do it on a treadmill. Lots of folks have done it that way.

For me, treadmill would be a last resort. I've only ever run outdoors. It's very much a personal preference.

My only tip would be to echo John_W 's recommendations as to speed.

[Trinav in reply to nowster]

Thank you will get through the programme 1st and then venture outdoors- in better weather !!

[nowster Graduate in reply to Trinav]

It did help that I started in spring during the first lockdown. No gyms were open to use their treadmills.

[Trinav in reply to nowster]

That would have been a perfect motivation but wasn't in a place to start this time last year or year before- 2 stone weight loss and early retirement has made this goal a bit more achievable!

[nowster Graduate in reply to Trinav]

I lost nearly two stone in the last two years! (Cutting out the biscuits and being more active through running did it for me.)

[Trinav in reply to nowster]

Gone a week cold turkey with no biscuits...hoping for another few pounds gone !!

[nowster Graduate in reply to Trinav]

I switched to snacking on sliced cheese on Ryvita. Takes a bit more effort to prepare, so it's less "handy", and seemed to be a bit more satisfying than biscuits.

And occasionally a bit of scrambled egg.

Essentially, it's less of the refined carbohydrates and a bit more fibre, protein and unprocessed fats.

Don't get me wrong. I still enjoy a biscuit and would happily demolish a whole packet at one sitting. Having these alternatives available helps.

[Scruff55 Graduate]

I did the whole of C25K on the treadmill so yes it can definitely be done on the treadmill. Good luck.

[Trinav in reply to Scruff55]

Thank you 😊