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Thread: Running advice

  1. #1

    Elmo's Avatar
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    Running advice

    Just got myself a treadmill, a decent one that was used in my local gym so of course has all the "fancy features". However, I am majorly unfit these days, I can walk for miles and miles but anything other than that I'm hopeless. I should be able to build up fast enough, I was very sporty when I was younger and played many sports but that stamina seems to have gone.

    My question is, what is the best way to start on the treadmill? Slower speeds and build it up or a huge burst and do as much as I can. I don't know what will be better in the long run for weight loss and fitness.

  2. #2
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    Infamous Joe's Avatar
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    I would start slow to get used to it. If you are just starting then doing the whole burst idea will definitely give you pain in your body and might cause injury. After you see yourself getting used to it, I would do the burst routine.

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    Quote Originally Posted by CharlieG View Post
    Just got myself a treadmill, a decent one that was used in my local gym so of course has all the "fancy features". However, I am majorly unfit these days, I can walk for miles and miles but anything other than that I'm hopeless. I should be able to build up fast enough, I was very sporty when I was younger and played many sports but that stamina seems to have gone.

    My question is, what is the best way to start on the treadmill? Slower speeds and build it up or a huge burst and do as much as I can. I don't know what will be better in the long run for weight loss and fitness.
    You want to push yourself but don't over do it. Start at a speed that's a bit challenging for you and than just keep going with that until it becomes easier, and move up, ect.

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    Elmo (07-04-2013)

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    Have you ever heard of the "Couch to 5k" program? It incorporates a mix of walking and running to build up to 3.1 miles of running. That way you can start slow with running and figure out what a good speed is on a treadmill.

    I typically run (well, jog) at a 6.1 speed, which equals about a 9:49 mile. 4.0 speed is a fast walk for me. So, like people said above it's trial and error.

    Also, I'd start at a slower speed, then increase the incline, then go back to flatter and increase speed, etc. etc. to mix things up so your body doesn't get used to it and you avoid getting shin splints. Treadmills increase the risk of getting shin splints, so you don't want to go all out right away.

    Best of luck!

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    Elmo (07-04-2013)

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    If you're looking for endurance, I would definitely start at a pace that is difficult (but not too difficult) for you and keep going up every day/other day/week.

    Increasing incline will help too, but I would suggest going easy (but still challenge yourself) on yourself at first and work up to it.
    I started working out not too long ago & I pushed myself too hard and it didn't work out so well.

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    Elmo (07-04-2013)

  10. #6

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    Thank you!. I have heard of the Couch to 5k program as I had it on my phone but adjusting the treadmill to walk/run would be a bit of a pain. I think I will do a challenging but not a huge speed and build up.

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    I was JUST about to suggest the couch to 5k haha.
    So you don't want to adjust the treadmill from a walk to a run? How will you build yourself up then, in that way, if you say anything more than walking tires you out? Be careful not to go right into running because there is a good chance you will injure yourself.

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    Elmo (07-04-2013)

  13. #8

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    I mean the fact that the Couch to 5k does 1 minute walk, 2 min run and so on, I don't want to constantly be switching during a workout. I will probably start at a very fast walk for the first 2-3 days then go to a slow jog etc.

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    I agree with Joe.
    Start slow. Start clocking in a good amount of distance.
    After 2 weeks, bump up the distance a little more.
    After a month or so, increase you speed. Decrease distance if you have to.

    You see where this is going right?
    Gradual training

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    Elmo (07-04-2013)

  16. #10


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    From my experience when I started to get myself fit around 2 years ago, it's usually not as simple as going from walking fast for 30 minutes to then jogging for 30 minutes. I think at some point, you're going to have to incorporate walking/jogging intervals.
    If the constant switching bothers you, then make the intervals longer so you're not stopping and starting as much

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