Treadmill tips

[Raskew17]

I pretty much brought a treadmill to do the Couch to 5k, I have never used one before I am looking for tips on how to use it properly. I would run outside but I am quite self conscious

Thank you

[SueAppleRun Graduate]

Start very slow walking while you get used to it, then increase speed a little at a time until you find your comfortable speed

[Hazel10 Graduate]

If you do couch to 5 on the treadmill, you will feel less self conscious, but if you get the urge to run outside on one of your runs DO IT. My advice is, dont hesitate. I am a larger lady, heading for 50, was very nervous about being seen - but all people really think is ‘blimey, i couldn’t do that’ and you are too consumed with keeping going and concentrating to worry after a while. Best of luck to you. 💪🏼

[IannodaTruffe Mentor]

Welcome to the forum and well done on your decision.

The general rule is to put the gradient on one degree or more to help ease transition to outdoor running, but many who have considerably more experience of treadmills than me say this is not necessary.

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.

[Kitsunes_run]

Hey! Welcome!

Since IannodaTruffe has already addressed the treadmill point I'll touch on the outdoor running bit.

If you want to try going outside at some point. One thing I did to help with my self-consciousness was to go out just around sunrise. Very few people/cars about.

After a few weeks I wound up confident enough that I don't particularly mind what time I go out running any more.

Turns out, people really don't care when someone is out jogging. You're just another person out and about, it's not unusual, rare or weird.

I would highly recommend trying it!

[John_W Graduate Ambassador]

As someone who did the whole of the program on a treadmill, here are my tips:

- get to know the controls, find out how the speed works and understand if it is in kilometers per hour ('km/h' or 'kph') or miles per hour (mph). This will help you if you feel the need to post again here.

- find out how to use it in 'manual' mode, so that you can follow the C25K app easily.

- don't put any pressure on yourself

- start off VERY slowly ... find a comfortable slow walking pace . Get used to that and when you're ready, increase the speed in small increments until you're at a brisk walking pace. What is 'brisk'? Something that feels a little uncomfortable and gets you feeling warm after a 5 to 10 minutes and you notice your breathing has changed a little.

- now the fun part... from that brisk walk, increase the speed, just a bit and change your walking action to a gentle jog , trying to keep your stride length small. Congratulations! You have found your C25K speed

[Never_too_old Graduate]

Hi Raskew, I completed c25k outside, after a few minutes you won't care what people think, most that I have met are friendly and offer a smile or a quick morning as I pass. I recently invested in a treadmill as I like to run before work but it's too dark now for me to do that. I started walking at 5.1kph and jogged at the same speed. This was very comfortable for me. I've steadily increased that and now walk at 6.1 and jog at 6.5, I've tried faster but I can't maintain it for the full 30 minutes. I'm 52 (53 soon) I've never jogged in my life and have asthma.

I have no background in running I just know that now I've completed the c25k I want to keep going.

Good luck and don't forget to let us know how you get on.