For all you runners....a question.

[Anonymous]

I am running now. I kind of hate it, but I have some goals and it is going okay.

Here is the question: I have been running on treadmills at 5.5, with an incline of 1.0 (I am 5'2) and it is challenging. Should I slow down and go further. Should I press through? Is it better to go fast and less distance or slow and farther? And for the sake of discussion, I am training for a 5K.

Thanks everyone!

[Anonymous]

OP,

I know nothing about the inclines and such, but I do know that many of my friends who trained for marathons trained outside (in good weather!).

slow and farther, too

[Anonymous]

Incline matters, keep it at 1 to mimic being outside. Re: speed, you should have easy long days and shorter faster days of sprints.

[Anonymous]

OP here...interesting PP. I read that about the incline and that what I am doing, but then someone told me to not do it!!! But I like this idea of changing up the speed....hmmm.

[Anonymous]

changing my speed is what keeps me motivated on a treadmill...I started this exercise journey struggling to run 6mph and yesterday, almost a year later, ran 10 miles at 7.0-7.8 mph. I also switch up my running with kickboxing or step cardio classes...on days that I don't want a solitary activity. Good luck and remember not to compare yourself to anyone else...that always sucks my motivation dry--when I see the lady running next to me at 8mph and I feel like a slug. But, I digress...

[Anonymous]

Incline does matter on a treadmill but I still think -for me- running outside is more challenging. You don't have the movement of the pavement-you have to move yourself. THere are all sorts of gradual incline changes and the elements DO matter (wind, etc.), esp. if you are used to a climate controlled gym or whatever.

I thought I'd HATE running outside in the winter but, honestly, it is MUCH better than running in the summer. It is so hot here in the summer. Now, if you layer, you will be hot but refreshed from the cool temperatures. Just layer up!

Now that I run outside, I cannot run on the dread-mill.

[Anonymous]

Sorry, I also meant to add (since my PP was digression) was that if you're running and cannot carry on a conversation, you need to slow down and reduce intensity. you should be working hard but not breathing to the point that you cannot speak.

Try the Couch to 5K programs you see on the 'net. I think Runner's World has one on its website.

[Anonymous]

Anonymous wrote:Incline does matter on a treadmill but I still think -for me- running outside is more challenging. You don't have the movement of the pavement-you have to move yourself. THere are all sorts of gradual incline changes and the elements DO matter (wind, etc.), esp. if you are used to a climate controlled gym or whatever.

I thought I'd HATE running outside in the winter but, honestly, it is MUCH better than running in the summer. It is so hot here in the summer. Now, if you layer, you will be hot but refreshed from the cool temperatures. Just layer up!

Now that I run outside, I cannot run on the dread-mill.

Totally agree.

Since the treadmill is a moving machine, you don't actually do all the work as you would if you were running outside (up hills, down the street, being in the elements). Depending on the efficiency of your treadmill, however, it may not be too much, but just something to think about - it may make running the actual 5K a little different than expected.

[Anonymous]

OP again, now that you guys mention it, I have NO trouble finding my pace OUTSIDE, but whenever I hit the treadmill, I struggle with incline, speed, music list, blah blah blah. I WATCH EVERY MINUTE I RUN ON THE DAMN THING, but when I am outside, less so. This is not to say I am an amazing runner, but I think the outside thing needs to happen more. I am ordering a watch right now for running outside....any recs?

[Anonymous]

Love my Garmin (the 400 series). You can find them on sale at Costco and on the net. Otherwise in the store they are pricey. I love mine and so do my friends that have one. Monitors pace, heart rate, distance (GPS) and a host of other things. Best investment I've made, with the exception of good shoes. Good luck!

[Anonymous]

I have kept it simple for my watch - I have a Timex Ironman - I picked one up at Target a few years ago at around $30.

My husband has all the fancy GPS watchs and it is more $$ thrown after more $$$ has he is looking for the perfect watch that can tell him everything (I wish he would run more and research watches less).

[Anonymous]

I have the Nike+ for my ipod and love it - it measures your distance, pace and time and then you can upload the results onto the Website to track your runs which enables you to see your progress over time.

[Anonymous]

So, expert runners... running at 7.8 on a treadmill at no incline is equivalent to 'what' pace outside? If I tried to run a race, what time per mile could I reasonably expect of myself? I didn't know that the movement of the treadmill and the level incline made such an impact on outdoor performance!

[Anonymous]

To the OP - how often are you running? If you're running every day, you might perform better if you only run every other day and do something else on the off days. (elliptical, bike, etc.) Do you feel like it's challenging cardiovascularly, or in your muscles? Are you hydrating enough? Do you need to eat something beforehand?

You can either try to go faster for the same distance or try to go a bit slower and go longer, it's kind of your call. If you're already able to do 3.1 miles (5K) to 4 or 5 miles, I'd recommend trying for "faster."

I find that I run much better outside than I do on the treadmill - for me it's a boredom factor. I can watch TV and read a magazine and it still bores me silly to run inside. (i do so as a time-saver or when it's cold or i'm not feeling 100%.)

Would definitely suggest getting outside when you can, though. I have a Garmin 301 and love it for tracking my mileage. you can find some suggested routes and trails at:
www.mapmyrun.com
http://www.washrun.org/dcroutes/dcroutes.html
http://www.dcroadrunners.org/longrun/routes/routes_byname.html

would also suggest the gmap pedometer site - you can find your starting location (your home, your gym, your work), and drag the cursor around the surrounding streets to create a route of whatever distance you like. here's a sample route I've created from my former gym, around the Tidal Basin:

http://www.gmap-pedometer.com/?r=2582254

Good luck!

[Anonymous]

The immediate question is how long have you been running? Before you do speed work, i.e. try to improve time, you need to get your body used to the rigors of running. You need to start slow and build a foundation of base miles before you start doing intervals, or thinking about increasing your pace. Trust me, I know from experience when my knee ligaments/tendons went nuts from going too hard too early.

So the answer to your question, unless you are an ironwoman triathlete already, is to continue at the pace you are, but increase your distance/time running slowly. There are lots of running programs out there. If you google "couch to 5k" that is a good program.