Today was the first day I jumped in the treadmill in a very long time. I didn't know what to go by so I just kept pushing the buttons to get the speed up/down to as much as I could take. I've just found a beginner's plan online and wish to give it a go the next time I'm at the gym. Just wondering as a beginner what sort of speeds should I be looking at? Just a rough guide really, I can always take it up/bring it down depending on my endurance. I'm thinking for walking something along the lines of 5km/h. How about jogging and running?
It's difficult to say without knowing you but possibly try between 8.0/9.0 kph for a few minutes and see how you feel.
10.5 kph gives you a 4 hour marathon so its probably a bit speedy to begin with.
Just, when you're next in the gym, can you ask someone whether its set to kmph or mph?
JB's advice is good but if the gym is mph then it might be a bit speedy with those figures!
justaddh2ohere wrote (see)
Hi all, Today was the first day I jumped in the treadmill in a very long time. I didn't know what to go by so I just kept pushing the buttons to get the speed up/down to as much as I could take. I've just found a beginner's plan online and wish to give it a go the next time I'm at the gym. Just wondering as a beginner what sort of speeds should I be looking at? Just a rough guide really, I can always take it up/bring it down depending on my endurance. I'm thinking for walking something along the lines of 5km/h. How about jogging and running?
For walking warm ups, I go from 5.5 - 6 kph. For intervals, I try to keep the average speed up by doing 6kph, unless I'm working particularly hard and need more of a rest!
8kph is my "cruising" speed, but as I'm trying to get to 10-minute-miling, I'm currently doing 9.6kph, but with walk breaks.
If it feels like running it's running. Don't let any naysayers yell you a speed that suits you is jogging, or that that's a bad thing
justaddh2ohere and mumof2wantstorunrunrun, why don't you try running outdoors when you get a bit of time and the weather's right? Without staring at the treadmill readout all the time you'll more easily find a pace that suits you and manage to keep going for longer without realising it. Good luck!
This is probably a silly question, but if my average speed running trail is about 11.30/mi, what speed should I set the treadmill to??
If you are in a gym, ask a member of staff for advice or just use trial and error. Start slow and then put speed up incrementally every couple of mins until you are at a speed that you think will be ok for the rest of the run. If you did the distance too easily, just speed it up next time or go farther.
I find running on a treadmill to be very different to running on the road or trails so don't stick slavishly to your road/trail pace.
Okay thanks Fergosi. I usually jog about 7.5ish because I am not worried about speed at the moment because I am totally new to running so I am concentrating on my distance. I usually find this an okay speed, but I slowed down on trail on Sunday (11.30/mi) but I managed to run for longer so thought perhaps my speed was too quick..
Thanks for your advice )
11m30s for a mile is the same pace as 7m15s for a km
Thanks very much that is great.
Don't base your beginners running/jogging on treadmill speed first - base it on effort first which chooses your speed. As you do more, your spped will increase for the same effort. You should still be able to have a conversation while doing most of your running (so not gasping for breath) or have your HR at about 70% of max to maximise improving your aerobic fitness - experiment and find your own speed, rather than ask others as everyone is very different.
mumof2wantstorunrunrun wrote (see)
cb oh i dunno i guess i assumed 8mph...what else could it be- i thought i was slow as everyone runing like 11mph esp the men! I will check today ...if it is 8mph no wonder i cannot get form 25 mins to 30 and i get a stitch!!
I'm going to go out on a limb and say it is unlikely to be mph - 11 mph is 17.7 Kph - assuming people are running for say ~20 min or so as a run rather than just for 3 or 4 minutes, this would be a *very* fast pace and unsustainable for all but the most advanced runners/semi-pro sportspeople. I'd certainly be off the back of my treadmill If I tried that speed for more than a couple of minutes it's around 5:45 min/mile!
mumof2. you are 100% doing kph not mph. most girls at the gym tend to do 8 or 9 kph. at beginner level though its more important to go longer rather than faster. so dont obssess about your speed. you should care more about longer periods of running.
Which is all very well, but given this thread is over 2 years old and Mumof2 hasn't posted for 16 months, she probably doesn't need our advice any more!
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