Treadmill pace

[Anonymous]

I recently joined a gym to help combat the COVID and peri menopause weight gain. I’m not big and I’m not a stranger to exertion but I’m definitely out of shape. What pace and for how long should I do the treadmill? I find it horribly boring so I can muster about 30mins on it. I do a combo of running and very fast walking—averaging 13min/miles which isn’t much. Would it be better to prolong my time on there? Or just keep pushing myself so that I’m essentially just running for 30mins. I definitely want to get a big sweat going. Is 30mins sufficient or am I being really wimpy? What pace do you all do? How did you start? Are there apps (other than my music) that can help me? I have a peloton subscription but have never used it for anything other than random core exercises here and there. Would that help? Sorry. Lots of questions!!

[Anonymous]

Peloton app and do a few 30 minute classes. It will keep you occupied and get you an idea of if you prefer steady running, intervals, or something else.

[Anonymous]

Are you running/walking on an incline? I think if you want to maximize effort over time use the incline to get more out of the time you spend. The pace you go is going to depend on your fitness. As you can tolerate more, increase your speed. But starting with a run/walk program like a couch to 5K is a good start.

[Anonymous]

Pay for a gym to use the treadmill? Why? Walk outside. Just as good for you, zero Covid risk.

[Anonymous]

Anonymous wrote:Pay for a gym to use the treadmill? Why? Walk outside. Just as good for you, zero Covid risk.

I do walk outside but find that I need to do more than just walk outside. Running outside in this heat hasn’t been happening and even when it cools down, I know I’ll just “walk” or “run jog” and I need to do more. Please don’t be discouraging. I am trying to push myself and I’m asking for recommendations. Also, I’ll be doing strength training at the gym. That’s another convo/thread because I don’t know how to start.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Pay for a gym to use the treadmill? Why? Walk outside. Just as good for you, zero Covid risk.

I do walk outside but find that I need to do more than just walk outside. Running outside in this heat hasn’t been happening and even when it cools down, I know I’ll just “walk” or “run jog” and I need to do more. Please don’t be discouraging. I am trying to push myself and I’m asking for recommendations. Also, I’ll be doing strength training at the gym. That’s another convo/thread because I don’t know how to start.

Ignore the negative Nelly. Since you are at a gym, maybe try out a variety of classes and find the one you like best. Does your gym have cycling, HIIT, barre, and/or other cardio and strength classes? I mix it up but usually do 30-40 mins of cardio (mostly running) before a class, less if it's a cardio intensive class and more if it's not. The gym keeps you honest, it's much easier to put off going for a walk but if you want to take part in a scheduled class then you have to be there at a certain time. My gym requires you to reserve a spot so that makes it harder to skip.

[Anonymous]

Anonymous wrote:Peloton app and do a few 30 minute classes. It will keep you occupied and get you an idea of if you prefer steady running, intervals, or something else.

x1000 on the Peloton app. I would suggest you start with their 30 minute run + walk classes based on what you are saying you are already doing. You already have the app. Just use it on your phone while you are at the gym with some Bluetooth ear buds. You can then move on to 20 minute running only classes or 45 minute walk + run, and then 30 minute running classes, and 30 minute HIIT classes, and hills etc... There is a ton of content. I have recently focused on joining a gym to lift some heavier weights, and use the app for a cool-down run on the treadmills.

And, definitely ignore the negative Nancy on here. Those types suck.

I started with just walking outside last year, and into the fall started jogging. Realized that was a bad idea because of my overall size and I haven't really run outside much since undergrad. I got myself the Peloton Tread+ at the tail end of last year, and followed the power walk to run+walk to running progression just by picking the classes at random based on how I was feeling. By June, I was easily pacing at like 7-8mph as a steady run pace during the interval runs. Now, I can pace at like 9mph. I am pretty confident I can run a sub 25 or 24 minute 5K, on the tread at least. Not exactly lightning bolt speed, but pretty good I think in that time period. I am a 40 year old man, to give some perspective.

Also, I did a 30 minute run + walk earlier, followed by a 10 minute bodyweight exercise class, and it was a fantastic way to round out my week after I really cranked earlier in the week.

Good luck!

[Anonymous]

Anonymous wrote:Are you running/walking on an incline? I think if you want to maximize effort over time use the incline to get more out of the time you spend. The pace you go is going to depend on your fitness. As you can tolerate more, increase your speed. But starting with a run/walk program like a couch to 5K is a good start.

Yes, Couch to 5k is a good way to work up to running for 30 min on the treadmill.

Years ago, I started by running 5 minutes on the treadmill at a 5mph pace (so 12:00/mile), and then would go on the elliptical for the remainder of the 30 min period 3 or 4 times a week. Every week I added on an additional 5 minutes or so on the treadmill, until I could go a full 3 miles. Eventually I upped the pace and ran outside, but that got me going. The key to starting with running is going slow and building up.

[Anonymous]

Do some lifting or body weight exercises to help build and strengthen your muscles - especially important after menopause!!!

[Anonymous]

Do a couch to 5k app. Work on time jogging, not speed. I run at 12:30 a mile and I've been running for a while, I don't care if someone thinks I'm slow, I can run for a long time. Pace improves as your time does.

[Anonymous]

I totally get it, OP. Running on a treadmill is so boring and tedious! But sometimes, it's the best option. When I use a treadmill, I try to switch things up. I use the first three minutes or so to warmup, so a slow jog for me. Then, I mix it up: 2 minutes: good pace run, 30 seconds: sprint as fast as you can, 2 minutes: back to the good pace, followed by 1 minute at a really high incline. You can obviously mix up the times/challenges, but it definitely helps it go by faster.

[Anonymous]

Op, peloton app for running twice a week has significantly increased my baseline run speed. I started with a baseline of 11 min miles and am now at under 9 min. Which is not super fast, but is a huge improvement as a baseline. And I get a good workout.

I also do days with different goals - so run for X number of minutes, no breaks and can’t walk but can run slow; run X distance and workout is done, whether or not it takes 3 min; do intervals in the treadmill - one min walk, one min run, one min walk, two min run, and build up to 5 or 6 min running. And when you repeat set more ambitious goals or add in some incline.

[Anonymous]

54 year old woman here with some weight to lose:
Skip the treadmill. Go straight to lifting weights. I’ve been doing this routine since early July for 5 mornings a week. Takes about 30 minutes. It’s been a game changer. I feel and look so much better.

https://www.muscleandstrength.com/workouts/muscle-and-strength-womens-workout

[Anonymous]

+1 to Peloton app. Works for beginners on up. Combine with their strength training classes or do a boot camp which has both.

[Anonymous]

Anonymous wrote:54 year old woman here with some weight to lose:
Skip the treadmill. Go straight to lifting weights. I’ve been doing this routine since early July for 5 mornings a week. Takes about 30 minutes. It’s been a game changer. I feel and look so much better.

https://www.muscleandstrength.com/workouts/muscle-and-strength-womens-workout

The workouts include cardio, are you just skipping that step?