Treadmill Running Questions

[Rozzie]

At this point, I prefer to run on the TM. Back a few years ago when I was running outside a lot, I had 2 bad experiences with almost getting run over, and my nerves are kinda still frayed. Also we just lost ANOTHER 2 bicyclists to drunk driving just up the road. Let's just say I am more than hesitant to run on busy roads in the "Armpit".

Anyhoo, right now on the TM, I am running at a 15 min pace, with a "2" incline. Well after moseying around some other sites, seems like a lot of people say to go lower on incline.

Whatcha ya'll think? When should I increase speed, or is 15 min pace good for distances. I really don't have a goal, I don't do well with big lofty goals, as when I don't reach em', the discouragement keeps me out of shape. Really, right now, I am happy to work up to 10 miles a week this month.

Any thoughts, pointers? I tiptoed over to WISH even and did some lurking, but feel more comfortable here.

I appreciate any advice anyone can give. Thanks! :yes:

[nono]

I don't think an incline of 2 is that big of a deal...but what I might suggest you do is put an interval or two in there, where the incline goes to 0 and you pick up the pace to a 13-14 min/mi pace, for a minute or two, as long as you can keep your form. Then go back to your original pace and original incline.

Interval training to my mind helps your body learn what different paces feel like and turn you into more of a runner over the long haul. Also, there's a whole weight loss method around interval training. I believe it helps to burn more fat by doing interval, if I'm remembering correctly.

When I started, I was doing 13 min/mi pace. Nowadays, I generally run around 9 min/mi. So, don't be surprised if you have a substantial gain in speed over time. You ain't getting older baby, you're getting better!!!!! :rockband:

As for form, there are certain forms that seem to keep one less prone to injuries. Check out the sites for Chi Running or Posetech to get some ideas of what the current thinking is on running stance.

[Ginger]

Rozzie, I've heard the 2 incline before. I think it's supposed to simulate outdoor running. I thought I knew where an article was, online, but I can't find it.

I agree with Nono about intervals. I can't just get on the treadmill and run at the same speed for 30 minutes. I like the intervals, they allow you to catch your breath.

I need to stretch before running, my knee has been bothering me. What sites are you looking at?

[Rozzie]

What sites are you looking at?

Little of this, that. Mainly Wish, Cool Running, Couch to 5K, sites like that.

Think I will try the interval thing. My TM is spooky, it has interval programs on it, but they are so advanced, especially the hill ones, you need a freakin Ice Pick to get through one hill course. Or maybe I am pathetically out of shape, probably more of the latter for sure. :bagovermy

[Ginger]

Rozzie, If you are running 15 min miles, you are not out of shape. Here are some intervals that I do sometime. Someone sent them to me, I didn't make them up.

15 min/4 reps/2 sets - Warm Up 3 min at zone 1 heartrate (easy); 30 sec/zone 3 (really hard); 1 min in zone 1 (easy) - so you do the 3 min WU then you just do the 30 sec hard, then drop back to 1 min easy and repeat till you get the 15 min (8 times). of course, you can keep doing it for 20 minutes...

here's another one:

15 min/4 reps - 3 min WU zone 1; 1 min zone 3 (hard) then 2 min Zone 1 (easy) - repeat 4 times


I actually enjoy the pre-programed intervals, on my treadmill. It's basically fast walk for 1 minute, jog for 1 min, run for 1 min, fast run for 1 min, repeat. Remember to warm up and cool down.

[Ginger]

Rozzie, here's another one I do from time to time

from Dan at another forum that I read.

*Keep your wits about you when you're raising the treadmill.
**With each segment being just 2 minutes in length, there seems to be no
boredom issues.

Ponder this:
treadmill GXP

2.0 mph x 2 minutes
2.5 mph x 2 minutes
3.0 mph x 2 minutes
3.5 mph x 2 minutes
4.0 mph x 2 minutes
4.X mph-5% grade x 3 minutes
4.X mph-10% grade x 3 minutes
4.X mph-15% grade x 3 minutes
4.X mph-10% grade x 3 minutes
4.X mph-5% grade x 3 minutes
4.0 mph x 2 minutes
3.5 mph x 2 minutes
3.0 mph x 2 minutes
2.5 mph x 2 minutes
2.0 mph x 2 minutes

This is a template for a 35 minute workout, you can alter to suit your
needs. Consider the middle 15 minutes as the "work" part, where the actual
"cardio" is occurring.

Understand that this is a rather tough style of training, and should be
reached in a gradual progression. You can reduce the speed/intensity and
then build up to these levels.

For the older trainee, the warm-up and cool-down aspect is very important
and should not be overlooked.

Strive to increase the speed of the "work" portion

[PoohsPal]

Rozzie - The intervals are a good idea. Be careful if you do pre-programmed runs on teh machine, though. Make sure you aer extra conservative on pace, as they are tough!

I've heard anywhere from 1/2 to 4% is good. I think 2% is great as I haev a hard time with 1%. Great job with 10 ile/week! Tha is awesome!

[nono]

OHHhhhh, I'm totally NOT a fan of pre-programmed stuff. I think it is not natural to have the machine do it. If you were outside, it is YOUR choice to change the pace, so I'd suggest to do so manually. As Carrie points out, less chance of an injury.

[cobbler]

I run an 11 minute mile at a 1.5% incline. I just do that constantly and am up to 3 miles now.

When I am flat, no incline, it sure seems as thought I can get through a mile faster, even though the treadmill is on the same speed.

[Colorado Belle]

I am definitely NO expert, but I'll repeat something I overheard on Oprah and Dr. Oz....increase your incline so that at your chosen speed you can run 3minutes or less...and then that's the incline you want to use. Oprah said that increasing the incline works the fastest to lose pounds.

Back when I was trying to lose big weight quick...I put the treadmill up to the highest it would go (I had to hold on so I wouldn't slide off) and then I did my normal walking pace of 4mph. And if I did that for an hour a day, then I did lose weight (also had to lift weights though)

Now I'm lazy...but I have a question : is a '15 minute mile' the same as 4mph??? I mean, my math brain says it has to be, but at the same time, I can only walk at 4mph...if I tried to run I'd bump into the front of my treadmil each step.

I do like the interval stuff cuz my brain says that I can do ANYTHING for a minute or less...and trust that that's ALL I do it for.

Nono blew me away with her 9 minute miles:worship: :worship: ...if I run at 7mph, it's like for 75 seconds TOPS and at that my heart is beating @ 150 per minute!

Bottom line: if you keep the mph the same and just keep increasing the incline, you should see results....god knows I hope so .

[nono]

Thanks CB...but I swear it is simply the running form. I find it less effort to run at 9 min mi using the Chirunning form than when I was "on my own" going much slower. It's truly a neat phenomenon. I am barely running right now (maybe 3-6 mi a week because only 1 or 2 days i don't feel run over by a truck when I wake up). But, I went and ran 3 mi the other morning, in 26 min and change. It's gotta be the form, because I'm not putting in the required maintenance work right now.

I'm just so thrilled folks are running/walking!!!!!! Now, to get you guys to a race...like a 5K! And, yes, you can train exclusively on treadmills and run outdoor races. :woohoo:

[Rozzie]

Well, I have listening to my muscles for the past 3 sessions and this is what I decided to do. Someone jump in if what I am doing is totally wrong. I understand the interval stuff, and like it, but I also want to get some speed and distance under me. My goal is not to drop weight (although I would so loooove to lose 20 lbs) but to get in shape, and get some cardiac health back, and some muscles back to the surface. Soooooo for my first 2 miles, I run at 0 incline at 12min/mile speed. Then for my 3rd mile, I run at 1 incline, then every 2 minutes I run a minute at 6 incline at 15 min/mile speed. This morning I did 4 intervals in my last mile, and I totally felt a difference in my legs. Nothing like that "jelly stiff" feeling to know I am working some muscles that haven't been used in a while. :o

I am going about everything opposite as what I have always done things--- I have always exercised to lose weight, not just be healthy. This way, I am not discouraged and quit if I don't drop a lot of weight, but am encouraged by knowing my heart has to be healthier. It's all a mind game with me. :crazy:

[nono]

Rozzie,

That attitude made a big difference for me! Honestly, I only lost 2 lbs. the first year I ran, including through the 1/2 marathon. Then, we scaled back to a modest schedule of 16-20 miles per week that was nice and consistent. I quit drinking (:holymoly: ) for about 3 months, then only had an occasional beer or rum drink. I dropped another 6 or so (it ended up being 6 that I settled at). During that time, I also did a liver cleanse -- nothing extreme -- just a one week eating plan.

Now I find that I can drink (like a :goldfish: ) and run moderately and not gain weight. But, my running isn't tied to my weight loss in my head, and for that, I'm grateful.

What is tied to my running is sweating out all my angst, toxins, etc. I have found that to be the best part of running for me.

How frequently are you on the treadmill?

[Rozzie]

How frequently are you on the treadmill?

Well, only 4x a week. :innocent:

The 3x a week I work, I don't get on. I really would wish I could get up at 4am to workout, drive to another state, work 13 hours, drive a hour home and still be a functioning adult--honestly I am scared to try. So at work, I do get exercise, never take the elevator which results in about 9 flights of stairs a day, and running my arse off taking care of 300 lb incontinent patients. But I know the reality is my body is used to that work, even though I usually do 5-6 miles of walking in a shift, but I need to "take it to the next level" to burn fat/build muscle.

If I start seriously training for the 1/2 (I really want to try for 2009) I will have to start running on the days I work. But for right now, I am running 3 miles 4 times a week to accomplish my goal of totally conquering 3 miles/5K, at all speeds and inclines. Baby steps right? :whatababy

[nono]

Rozzie,

That sounds great to me! In the summer we only run M-W-F with longer runs (5-6 mi a shot) vs. the off season where we run every other day (so 7 days out of 14). Those runs are generally 4 or 5 mi. I find that as I increase distances, I need a full day's rest before running again to let my bod heal. But then, I'm 10+ years older than you, so I think that probably matters too.

Don't be afraid to adjust your training plan to fit your schedule...there are so many ways to do this right! :rockband:

[cobbler]

Hay Roz, I am thinking about doing the 1/2 in 09 too :)

My plan is to run 4 miles at my current pace at least (11 minute mile) giving me a 20 minute cushion (being that you have to maintain a 16 minute mile) and then walk mile 5, run miles 6-9, walk mile 10, and finish off the last 3 running.

At least that is what I would like to do. I notice that once I slow my pace down a bit after my run and walk for about 1/2 mile I could go again.

[Rozzie]

Cool Cobbie! Should we start a 09 group? :goob:

Well many moons ago (7 years ago?) I used to run, a lot, and got discouraged when my knee started giving me problems. Guess what is starting to hurt again? :mad: I felt it hurting when I did the big hill intervals, and know it's constant off the TM. Granted it's not so painful I can't run, but I know it's there sort of thing. Sooooo, today I decided I'll take some Ibuprofen, do my normal routine just a little less hills cuz I got 3 days off (well really 3 days working). The only good thing is I work around OrthoPod's, and I plan to corner one and see what non-drug intervention they recommend. I might run out and get a brace, it seemed to help last time for some reason.

We need some runny smiley's! :yes:

[nono]

Rozzie,

Are you running in your new shoes??

[withdisneyspirit]

Coming from a viewpoint of both knees being scoped in a year and a half, be careful on the higher inclines as that will definitely irritate a knee problem. I find that I can handle the higher inclines at a walking pace but much harder on the knees at a jogging pace. When I run, I usually max at about 3 on incline.

I loved reading this thread!

[Rozzie]

Rozzie,

Are you running in your new shoes??

Yeah, new shoes. They feel good, I dunno. I talked to our big OrthoPod Doc at work and he wants to xray my knee and fit me with a brace for running. He looked me over, (which is always a treat as he is ummm, like HOT and a former Miami Heat Player, anyhoo...:Pssst: ) and thinks it's old lady knees/arthritis.

Lisa, he also warned me on the inclines, said I will be asking for trouble with my knees.

Thanks for all the advice everyone, I love this thread too! :)

[nono]

I'd switch back to my old shoes if I were you to see if you still get the pain. Eliminate the new shoes from the mix of possible irritants. After spending the last couple of years in the Med Tent at Coolrunning and others, I'm convinced that shoes are often an overlooked component.

If the shoes make no difference, then kill the inclines. If that works, voila! Stay flat! :thumbsup:

Running is so much more than just doing it. A big part of it is self-discovery and unraveling mysteries of our bods and the products we choose to use in the sport. :sherlock: