Using the numerous running tips and suggestions I received on Tuesday as a guide, I went to the drawing board and made a treadmill workout routine. My workouts on the treadmill have improved considerably because of it.
Here’s how my treadmill workout has been for the last couple of days:
Duration: 30 minutes
Machine Mode: Fat Burner
Speeds: 3.6 (walking) and 6.0 (running)
Incline: 3.0 to 6.0, varies
The actual treadmill workout routine consists of walking (3.6) for 4 minutes, then running (6.0) for 1 minute. So, I start walking from 30:00-26:00, then run until 25:00, and so on. It’s extremely tough, but I have discovered I am physically capable of running for 1 minute — more than that, not so much.
Then again, level 5 on the elliptical used to be hard, too.
This treadmill routine, consisting of walking for 4 minutes and running for 1, allows me to cover about 2 miles of “ground” in 30 minutes.
Also, while I now know calorie counters on workout machines are less than accurate, 30 minutes on the treadmill burns about 420 calories (!). This is relevant because on Monday night, with a workout of the same duration, I burned 100 less calories. This shows I’m already getting acclimated.
So, where do we go from here? Much like my elliptical workout that changed every week, I plan on changing up my treadmill workout as well. Every week, I’m going to increase my running by 10 seconds. Meaning, instead of walking 4 minutes and running 1, next week I’ll try to walk 3:50 and run 1:10.
If I can keep that pace up, I’ll be walking 2 minutes and running 3 minutes in 3 months. That seems obtainable and realistic. Of course, I can change this plan down the road if necessary — but it seems like a solid plan for the time being.
What say you, oh mighty runners?
{ 24 comments… read them below or add one }
Since I didn’t use one of the great couch to 5K programs out there, it’s tough for me to comment on how to change them up and when. How and when to change is going to be somewhat based on your end goal as well.
However, I did find that having a goal, like a 5K race, really did help me to stay on track. Maybe you could look for a 5K road race in August or September to sign up for as a motivator.
I do like that you’re planning incremental increases to the running. Suddenly increasing mileage or changing surfaces is often a way that runners injure themselves, so it’s smart to ramp up gradually. You might also want to have a rest day in there somewhere, where you don’t run but do something else.
One thing that I think you’re going to find out quickly is that your diet, your hydration, and your timing of meals makes a big difference in how you feel when you are running. For example, if you hop on the treadmill one day and find that your legs seem to be made of concrete, it’s likely that you are dehydrated (or not sufficiently hydrated to run well, anyway.) As you run into the inevitable day or two when the run just seems harder than it should have been, let us know, and we’ll try to help you work out what might have happened.
And look at you! You CAN run more than one minute! :)
I think you will be able progress faster than that after a week or so. I’ve been running outside — much tougher than a treadmill. I can go at least 5 minutes outside and about 6 minutes on a treadmill.
I run at about 5.2, however.
Running outside is much tougher. Running 1 mile outside is harder than 40 minutes on the eliptical (at least for me.)
If you run outside it helps to have someone running with you. I run in the city park with a few more experienced runners. They help me stay motivated.
Now when I go to the gym, I will hit the eliptical for 10 minutes, then the treadmill for 10-15 minutes, then the eliptical for another 10 minutes to finish up.
Good job! That sounds like a reasonable plan of attack. You should sign up for a 5k in the fall :-). They are a lot of fun.
Great job! I was also surprised at how much I liked running, and how quickly I adjusted to it. I want to second the above suggestion to incorporate rest days from running. You really have to give your body time to adjust to the impact and action of running. In my first attempt at the Couch to 5K, I got swept up in my enthusiasm for running and ran every day rather than every other day, and I quickly developed tendinitis in my ankle & heel that required 4 weeks of physical therapy to get over! I’m back to running now, after a 2 month break, but I’m much more careful about wearing proper shoes, stretching before and after, and not pushing too hard – and it’s still just as fun.
Little Lugs-you do need rest days and I’m sorry you found out because of an injury. I forget the exact ratio, but running puts exponentially more stress on your joints that walking does. If anyone recalls the exact ratio, please jump in here!
Over time, as you begin to build muscle in your lower legs, the muscle helps to absorb some of the shock.
When I began running outside (after having only done treadmill runs for many weeks), I alternated days of outdoor and indoor running to give my joints a break. The treadmill helps to absorb some of the shock on your joints, so it’s a great option for people who are carrying extra weight or just starting out. It can also help you to develop a sense of pacing–this is the leg turnover for a 10 minute mile, this is the leg turnover for a 9 minute mile, etc. The treadmill can also help you limit the urge to begin at a fast pace and then sputter out too early.
A solid plan, however, I second everyone who says you’ll probably be able to progress faster than you realize, but the 10 second goal is a good starting point. Also, bear in mind that you’re doing 2 miles now, you’ll be able to run/walk a 5k (3.1) before you know it. I definitely recommend signing up for one. There’s usually plenty of walkers, so don’t worry about coming in last. Plus, it’s a great experience.
If you want to squeeze a little more running time out, try running 45 minutes after a solid breakfast on a Saturday morning outside. (Just take a watch to time how long your run.) You’ll be amazed what a difference it makes.
Seems like a good plan. When I started working out on the treadmill at the gym I went to, I started out just walking at 3.6 for 30 mins. After 4-5 weeks, I had it to where I did 10 sets of walking at 3.6 for 2 mins and running at 7.0 for 1 min. After 7-8 weeks of the 2min/1min sets, I had lost 50 lbs since when I had started on the treadmill, so I felt really good at that point.
This sounds great, I’m so happy for you! I knew you could do it. Just wait, you’ll be addicted. Nothing clears your head like pounding it out like that. I echo everyone elses thoughts… I think you’ll find your body will adjust well and you’ll be running for 2, 3, 5, 10 minutes faster than you might suspect! Challenge yourself, you can do it!
And… reassure us all that you won’t be putting this impact on your body on too many consecutive days! Think of what a setback it would be to have to take a lot of time off for recovery from a preventable injury – you’d have to reduce your calories even further to stay on track and that would just, well, suck!
I actually just read a really interesting NY Times article that might be helpful to you.
http://www.nytimes.com/2009/06/02/health/02well.html?_r=2&ref=health
I will also recommend doing a 5K in the fall – they are super fun and it is such a great feeling of accomplishment when you finish (3.2 mi). I say this even as terrible runner (which i am), once the adrenaline gets going you will surprise yourself at how well you’ll do. You can walk the entire thing if you want, but I’d be willing to bet you can do better than that :)
Next year – the Bridge Run!
I would say try and run a little bit slower until you’re comfortable with more time. I am an avid outdoor runner, but come winter I have a hard time making the treadmill switch. I start off at 5.0 for atleast 10 minutes before I start to go faster. It helps me get a good pace. 6.0 is a 10 minute mile and can feel really fast if you’re new to the treadmill so don’t be afraid to run slower!
I’m a mighty hill climber. I got nuthin.
I only pray that you went and got yourself good shoes. Listen to the boss on this one, T.
You’ve got the right idea man!
Personally I don’t care much about incline. I set it at 1 because I feel 0 doesn’t give the same resistance feed back as running outside does. When I did intervals, I would run at level 1, and walk at level 3. It just gets different muscles working.
Now, instead of adding resistance like on the elliptical, focus on trading off walking minutes with running minutes. I’d say give a week or two of 4 walk 1 run, then next week try 3 walk 2 run.
The goal in interval training is to get your heart rate up, let it coast back down, and then get it back up again. Watch your heart rate over time. You’ll notice as you run it will get lower and lower, meaning your body is having to work less.
You said you are using an incline, but how does that come into play? Does the Fat Burner mode on the treadmill just change that automatically or do you manually adjust?
Great job! I remember starting to run for the first time and its a glorious thing when you get to your first full mile non-stop…
For me 6.0 pace right away would’ve been really aggressive. I find that I can control my breathing and run much longer when I slow down to 5.5 or 5.6 and you still burn a ton of calories. I for sure do this when I’m tackling a longer distance for the first time. Endurance!
I’ll echo everyone else…. I think you’ll progress much faster than you think ;) Maybe slow down from 6.0 too…. I think I started at 4.5 or something and increased my speed as my endurance went up. See what works for you and good luck!!
Britty-the Bridge Run is a wonderful race! :)
The other race I love in that area is the Kiawah marathon/half marathon. :)
You don’t want a high incline when running, at least not at first. 1 is fine, 2 should be fine, but going much beyond that is iffy.
The problem is that you’re extending your foot further as you run — you should be putting your foot down straight, but letting it swing behind you. (It’s a myth that you should reach forward with your foot.) On an incline that means that you’re stretching your foot up slightly more than on a flat surface and that stretches the tendons in the back of your heel. This is definitely Not Good, although I tore my achilles tendon from overuse instead of a treadmill incline.
Oh yeah, on the pace. You have to be careful here — I’ve inadvertently trained myself to run slowly so I’m currently doing C25K at a sub 8:00 pace (or over 7.5 mph) even though I could run much further at a slower pace. The faster pace doesn’t feel unnatural, I just can’t bring in enough oxygen yet. (Living at 5000′ doesn’t help.)
You want to remain in control – falling on a treadmill is no fun – but I would run shorter distances at a faster pace than worrying about the amount of time you’re actually running. So what if it takes a few more weeks until you run one or two miles nonstop if you’re pace is 1:00/mile (or more) faster?
I will be starting at a similar pace with you. Now I just need to get some proper running shoes.
I buy all of my shoes from here. I have a long and wide foot and they always carry my size. Plus their prices are pretty good.
http://joesnewbalanceoutlet.com/
It sounds like it may be time for you to get some cool gear. Get a heart rate monitor watch and chest strap. I have this one and it works great. Put in your sex, age, and weight and it tells you how many calories you burn.
http://www.dickssportinggoods.com/product/index.jsp?productId=2891212
Plus the chest strap works with almost all cardio equipment. You will be able to easily keep an eye on your heart rate. Now that you aren’t holding on to anything you still need to know what your heart rate. You shouldn’t train over your target heart rate.
http://www.google.com/url?sa=t&source=web&ct=res&cd=7&url=http%3A%2F%2Fwww.mayoclinic.com%2Fhealth%2Ftarget-heart-rate%2FSM00083&ei=2DMoSoydE5qclQfluPnsBw&rct=j&q=calculate+max+heart+rate&usg=AFQjCNFOY0DVguH7svjaHVUtmLo-TTgqQg&sig2=vsoTCqVGt1y5V0eg5uc93w
I’ve always had problems with my Polar HRM in the gym. There’s a lot of ‘noise’ from the equipment and other HRM so the numbers are often bogus.
I’ll second Chris. I know a lot of people swear by heart rate monitors, but I find that they’re not very effective for me.
1) The chest strap has never been comfortable (I have a Polar watch and chest strap)
2) I sweat a LOT and this sometimes interferes with the contacts
3) Sometimes when I run it doesn’t want to stay up
4) And finally, it’s just too much data for me to keep up with. Plus, I’m pretty sure I always train over my target heart rate.
But to each their own.
Don’t forget get good supportive shoes! Different shoes are made with different construction and different spots with more support and padding. Get a pair of sneakers for running (and walking between running obviously) only! I swear you will thank yourself for taking care of your feet this way.
Also, for the heart rate monitor, another good way to tell if you’re working hard enough is you should be able to talk with a little difficulty but not be able to sing. Now I realize this means talking to possible strangers at the gym. But it’s fairly reliable since your ability to talk directly correlates to your heart rate and breathing. If you’re breathing hard, carrying a tune should be impossible.
Good luck!