Treadmill

[Torquil]

Am using treadmill for first time and an uncertain about speeds for walking and jogging (k/ph)

[Oldfloss Administrator Graduate]

Hi there, maybe this may be helpful! runnersworld.com/beginner/a..., when you get the hang of it, think about a transition to outdoors, if it is possible for you!

[Torquil in reply to Oldfloss]

Many thanks

[IannodaTruffe Mentor]

Welcome to the forum.

Forget about numbers. You need to be able to speak aloud clear, ungasping sentences as you run and brisk walk.

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.

[Torquil in reply to IannodaTruffe]

Many thanks

[John_W Graduate Ambassador]

I use a treadmill for about 30% of my runs and did the whole of my C25K on one.

Main advice - just start really SLOWLY and find your own way. Your main objective is to find a walking speed that's 'brisk' - so one that it is slightly uncomfortable but manageable and at the same speed could also be a slow jog. And that brisk walk should get you nicely warmed up after 5 minutes.

I have no idea of how you walk, your leg length, your stride etc, but I'd always suggest *gradually* increasing the speed from the starting speed of your treadmill (usually around 1 k/ph) until you find your brisk walk speed. At the same speed as your brisk walk, change your action to a jog and then see if you can increase the speed a little more. Maybe by 0.2 increments. Your C25K jog speed (keep the same speed for the whole program), should be either the same speed as your walk OR a bit quicker, but not much quicker.

As IannodaTruffe suggests, your breathing needs to be comfortable throughout - if you can't talk in clear sentences when jogging, then you are going too fast. In which, don't stop, just decrease a little bit to find a speed that works.

Hope that helps.

[Torquil in reply to John_W]

Many thanks