Beginner's guide on treadmill speeds?

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08/02/2011 at 22:50

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?

08/02/2011 at 22:58

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.

Hi btw!

08/02/2011 at 23:02

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!

09/02/2011 at 07:53
Start on 8 km/h ( 5mph). If that seems too slow then push it up slightly on the next running section. You'll soon learn what speed you can cope with. 
09/02/2011 at 10:10
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?

that is your first mistake....
09/02/2011 at 11:18

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.

09/02/2011 at 12:45
Thanks for the help! Will give 8 a go next time and tweak from there, I tried jogging at 6.5-7kph but found that a bit sluggish.
13/02/2011 at 22:41
i too have often wondered whether my speed is ok - i run 8mph at the moment i am still a beginners and technically still in training but for 4 weeks i have been stuck on last week of a 5km programme- cant get form 25 mins to 30. i See people at the gym running 9/10- i dont know how they do it. I stared running something like 6 something and have worked it up to 8 . i dont know if this is classed as jogging or running!
14/02/2011 at 11:10

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!

14/02/2011 at 13:49
HI Mumof2... Are you sure you're in mph? 8mph is very fast for a beginner unless you've already got a high level of fitness. To get up to 30 mins try dropping your speed a bit (especially if it is mph!)
14/02/2011 at 16:01
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!!
23/04/2013 at 09:56

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??

23/04/2013 at 10:37

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.

23/04/2013 at 10:44

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 )

23/04/2013 at 11:22

11m30s for a mile is the same pace as 7m15s for a km

23/04/2013 at 11:37

Thanks very much that is great.

 

23/04/2013 at 22:42

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.

23/04/2013 at 22:57
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!

Edited: 23/04/2013 at 22:58
24/04/2013 at 10:28

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!

09/12/2013 at 01:56

Hi everyone i Hope you guys and girls still read this thread...i have just bought a new treadmill and i am keen to get going on it and i wanted some advice and i came across this thread and forum.

A bit about me, i used to have a treadmill back in 2008 and got myself jogging/running up to 3-4 miles on it but i have forgot what speeds i was doing it at?...however i sold the treadmill later on in 2008 as i had to work away from home for some time and never really took it up again...what i did do and enjoyed was weight lifting however that was all i did not any cardio which i know is bad!

However in September of this year 2013 i had a heart attack and my heart was fairly damaged as a result and i left hospital with a left ventricular ejection fraction of 35% which is considered poor and i am only 46....i was told not to expect that much of a recovery as the heart muscle is in constant use and the heart does not repair like other muscles..

However 2 months after my heart attack i had to returned to hospital to have a electrocardiogram as the cardiologist and of course i wanted to see what if any recovery had taken place....and to mine and the cardiologist amazement my heart had recovered to a left ventricular ejection fraction of 50% which is considered normal and he has told me to go out and start jogging before i lift weights again which is some thing i really miss...so i bought a treadmill today and i was stood on it after assembling thinking what to do now lol..so i started it and it came up with a 15 min program so i set a brisk walking pace for 2 mins then i started to up the speed and i found i was jogging nicely at 5.5km..however since reading the posts on here that sounds to slow?...but i did the 15 mins at 5.5km and added 4 mins due to warm up warm down time

What i would like to ask is that does 15mins sound to long for some that is totally new to cardio work? ...or not long enough?....i did do the 15mins with ease and tomorrow i want to do 20mins...how fast shall i ramp the speed and duration of my jogging?...i was thinking of doing that for one week and next week going to maybe 30 mins?...also i would like to ramp up the speed that i am running at but i want to take things slowly to start with as i am getting my confidence back as regards my heart...could anyone recommend a beginners guide to treadmill running jogging or give me some guidelines to go by as to how long to run for?.. as a total beginner for what length of time and at what speed....and when to increase the speed and distance run and over what time scale....i do not believe you have to take my heart attack into account as it is pumping at normal volume now and i have been given the go ahead from my doctor and cardiologist to train now.... however i thought it was best to put everyone in the picture as i am somewhat nervous,which may of been reflected in my speed of 5.5km...but i do have short legs as i am only 5 foot 6 lol....also i do not and never have carried any weight....my heart attack was genetics...its in my family....anyhow any advice would be greatly received as i want to get as fit as i can and eventually move from doing purely cardio and back to my weight lifting and do both...i have to admit i felt really great after my run earlier and eagerly your reply's!  

Edited: 09/12/2013 at 02:27
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