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Treadmill Speed

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Guest TrishE

i didnt start on a treadmill unfortunately because it was january when i started haha but when I did have to use one i always left it on a low incline and my speed was right around 4 or so. Of course everyone is different. A good rule of thumb is that when your running you should be able to have a convo or sing a long to your music without huffing and puffing. 

Good luck and welcome btw :)

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When I started running, I wore a heart rate monitor to keep myself from exceeding my training zone. I could walk at 4.5 mph, but I had to slow my runs down to 3.3 mph until my fitness level improved.

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Before week 7, I have been running with an incline of 1 and then running 4.5-4.7. Now that I'm on week 7, I've slowed down my speed to 4.3-4.5 so I'm able pace myself better without tiring myself out too soon. I also do have of my run at an incline of 1 and then down to .5. I know with keeping up my routines, I'll be able to keep it at a 1 incline and run at 4.5 or higher. I'm more focused on distance than speed right now.

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I am using an incline of level 2, walk at 4.8 - 5.0 and run between 5.8 - 6.6, anything less than that speed for running seems just too slow (I'm only on Wk 2) and actually makes me tired quicker as it's like bouncing on the spot instead of 'moving forward'. 

 

I read that, if using a treadmill,  you must use an incline otherwise you do not simulate the 'moving forward' movement and, as a consequence, don't engage the glutes. After I used the incline it did feel a lot more like 'running' as opposed to just 'jogging on the spot'. 

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I have been using the treadmill, because this time of year it is so hot in Texas I have been running at 5.5 to 6 and i walk at 4.2 to 5. I have had the incline at .5 or 1. I hope to get outside in the next couple of weeks. I just started week 6 and I know it will be harder for me when ever I actually get outside. The treadmill does help me keep a steady pace though

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I completed C25K outside this past summer and ran a 5K in the fall. I should mention I haven't run since I was about 8 years old and am now 59. I got a gym membership in the fall knowing I would not be out in the cold here in New Hampshire. I continued to walk/run on the treadmill but also tried out the bikes, arcs, elliptical and the strength training circuit. Very quickly I lost my endurance. For the new year I decided to start C25K again all on treadmill. I had no idea what speed I should obtain so I walked at 4.2 and ran at 6.5. It was killing me. I had a hard time running for 5 minutes. Then I noticed a man who was well over 6' tall running at 6.2. I am just under 5'3". I decided I was going too fast. I am now walking at 4 and running at 5.5. I was able to run 20 minutes. On day 3 of each week I add 3-4% incline. Not sure where I should be but I'm further then I was yesterday!

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I've completed the C25K on the treadmill (walking 3.5 and now jogging 6.0mph). I am waiting for the spring to try it outside. Biggest problem I can see is choosing and maintaining the pace. But I have an option for the outside - bicycle with speedometer :)  I read that adding bike ride to the  mix is actually helpful for runners (and vice versa).

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I'm 48 and doing this for the second time. I just completed week three and settled on walking 3.5 - 4 and running 4.5 - 5. Have to focus on endurance right now and those speeds feel the most comfortable for me. I have walked with an incline but haven't run with one yet, so that is my goal for next week. Good luck everyone!

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Hi everyone. I'm 43 and joined the gym 6 weeks ago. I started c25k roughly around last summer and then of course stopped and started and stopped and so on. Since joining the gym I've kept to it pretty well and have managed to skip a couple of weeks. The treadmill in my gym is I'm sure in kph and not mph, now I'm feeling a bit bad as I'm only walking around 5 and jogging at 7 , I've seen what everyone else is running at , is yours mph or kph also.cherrs

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I completed C25K outside this past summer and ran a 5K in the fall. I should mention I haven't run since I was about 8 years old and am now 59. I got a gym membership in the fall knowing I would not be out in the cold here in New Hampshire. I continued to walk/run on the treadmill but also tried out the bikes, arcs, elliptical and the strength training circuit. Very quickly I lost my endurance. For the new year I decided to start C25K again all on treadmill. I had no idea what speed I should obtain so I walked at 4.2 and ran at 6.5. It was killing me. I had a hard time running for 5 minutes. Then I noticed a man who was well over 6' tall running at 6.2. I am just under 5'3". I decided I was going too fast. I am now walking at 4 and running at 5.5. I was able to run 20 minutes. On day 3 of each week I add 3-4% incline. Not sure where I should be but I'm further then I was yesterday!

LOL I am 5'1"  and 3.8 is pretty much a top speed run for me.  My kids like to tease me that I run like a corgi but when you have short legs you look like a corgi running no matter what speed.  My 6ft tall son is walking at 3.8 and so is my 5'3" son(but he is all legs, short torso).  LOL

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Lol Dhagen, im 5'2". Same legs. I run but im not fast. So i run alone, anyone taller just passes me by lol. But im good with that. Hee hee!!!

 

Hey, we are moving.

LOL!  Yes we are moving!  Luckily my teenager is good with jogging slowly with me(we are both doing our first 5k in May!).  I don't mind the corgi jokes and it has kind of taken on a life of its own in my family with everyone(including my older sister and my nieces) tagging me in every corgi video they see.  I embrace it!  LOL Need to get me a corgi running shirt!

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Wow reading all of your post I feel like such a loser lol! I just started and I'm talking at 2.3 and jogging at 3.0. Hopefully I get can catch up to all of you soon.

That is about right numbers when I started (Dec.2015). Now 3.0mph is too slow for walking...

You will get faster, just keep moving...

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I had this question on my mind always, I think there is no hard rule such. One should walk /run at their comfort level and improve from there. I started ealing at 3.0 and jogging at 5.0. Just completed W4D3 and improved to 3.6 and 5.5 speeds. In between I try 6.0 speed for 30 seconds to 1 minute to see if I am ready for next.

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