Running on Treadmills

[Jimmy_Couchto5K]

What are your tips, tricks or advice for others running on a treadmill for the first time while using the Couch to 5K programme? Please do share your experiences here, as we're looking to provide some additional support in the app. 🏃‍♀️🏃‍♂️

[JoP61 Graduate]

Obviously with Couch to 5K the mantra is slow and steady, so set the speed at one you're comfortable with. Conversational pace, etc.

If you're running on a treadmill at a gym then ignore all those other runners and don't be put off by the ones who seem to be running very fast!

I'd do the early runs with no gradient - don't want to make it any harder than necessary. You can play about with the gradient if you want when you get more confident.

And don't worry about all those stats on the machine. Just concentrate on running/walking for the prescribed time intervals.

Some (a lot) of people find treadmill running boring. I actually don't mind it. I play music with a strong beat that matches my cadence, and that really drives me on.

Hope this helps.

[LeeU Graduate]

I've used a treadmill for each of the 3-4 times I've completed C25K, the tips already mentioned by @JoP61 are the main ones, but here are a few simple ones.

Don't look to the side, if you're in a gym or on your own, chances are you'll start moving that way on the belt and hitting the side platforms, while it's funny watching the videos, will hurt.

Hydration - still important.

If you want to monitor your HR during the run, get a chest strap or wrist based one, holding on not only ruins your running form but also reduces the effect of the run.

Never be afraid or embarrassed to slow down - already mentioned I know, but in a gym setting there can be more pressure to not slow down even if you need to. People go to a gym to improve themselves, pushing yourself beyond your limits, especially in the early runs will only put you off the program.

I started the program using a 1-2 degree incline, as my fitness level increased this changed, I've done everything from 0 degree on 30 minute runs through to 0-6 degree on 60+ minute runs. Again, do not push yourself to do something you're not ready for.

The main thing to do when running on a treadmill is, as stupidly obvious as it sounds, NEVER forget to attach the cut off cord!

If that cord comes off of you while you're running, re-attach it ASAP, even if that means stopping.

[JoP61 Graduate in reply to LeeU]

Great tips! Agree with all of that advice

[lynnepaul Graduate]

Don’t be tempted to set the speed too high and keep your steps smooth. Don’t bounce. Have a good playlist to prevent boredom setting in

[nowster Graduate]

I suspect you won't like this, but if you can, add in some outdoor activities too.

Treadmill running trains you up for a particular type of running, where the surface is totally even, the pace is unchanging, there are no sideways forces and no corners. Transitioning to running outside can come as a shock.

[Frizzbomb67 Graduate]

Good ventilation 🥵 If the treadmill is in a room at home it will get very hot. Open the windows and invest in a fan.

[stewieUK Graduate]

This is my 2nd time around C25K on a treadmill. I have a slight deformity of my spine (2 vertebrae are out of alignment) and the treadmill provides a uniformly softer landing of the foot with less jarring and discomfort as a consequence. Running on a hard paved surface is uncomfortable if not painful.

All the tips above are very useful and recommended.

[stewieUK Graduate]

Another point I'd forgotten about: if you find yourself "wobbling" on the platen whilst walking / running try a treadmill facing a blank wall and keep looking forward. This proved very beneficial for my better half.

[Crittermad Graduate]

I’m doing it on a home treadmill (I’ve previously done it outside and then lost my confidence, and on a treadmill as it was winter - this time it’s because I tore my ACL/MCL and my physio said it would be less risk of injury due to an uneven surface or errant dog!)

I have a fan and a cooling towel to wipe my face (as there’s less breeze to do that). Put the fan on a little while before you run.

I’ve listened to playlists (I did a running one with a decent beat), but on the longer runs I’ve been more distracted by podcasts or watching tv programmes on my iPad (I got a stand for it).

I set incline at 1% from the start.

Don’t close your eyes! I flew off the back!

I have a regular walk speed and run speed and have kept to them whilst doing program.

[GutlordMarching]

I've found that on a treadmill it can be really useful to fix my gaze on a wall straight ahead in the distance and have music on - but I have to be aware that the different tempos of different songs can really quite affect me.

While you go at a consistent pace on the treadmill, my legs sometimes want to go faster if a particularly energetic song comes on, which means I unconsciously shorten the length of my strides so it feels like I'm going faster! (It's either that or speed up to a pace I'm probably not ready for.) I guess that's the kind of thing that might lead to an injury, so just something to be aware of if this sounds familiar to anybody.