Best way to increase distance on treadmill??

KieranIRL

Im just wondering what would the best way to increase my time on a treadmill. I want to be able to run at 13km on a treadmill for 3 or 4 km without taking a small break to walk for awhile. I can currently keep going at 13km for 1.2km I feel like i cant to anymore, I often pushed myself to do more but i start to feel dizzy. What would to best way for me to increase my time on the treadmill? Should I just keep increasing the distance bit by bit and build it up eventually or is there something else I could try?

Supercell

Dizzy is not normal, i feel knackered, weak, tired, exausted..but never dizzy.
The only time i remember being dizzy through exercise was when I was on that bloody stupid lipotrim diet.
Are you on a severe diet ?, if not see a doc is my advice, getting dizzy while running isnt normal.

Mellor

KieranIRL wrote: »

Im just wondering what would the best way to increase my time on a treadmill. I want to be able to run at 13km on a treadmill for 3 or 4 km without taking a small break to walk for awhile. I can currently keep going at 13km for 1.2km I feel like i cant to anymore, I often pushed myself to do more but i start to feel dizzy. What would to best way for me to increase my time on the treadmill? Should I just keep increasing the distance bit by bit and build it up eventually or is there something else I could try?

don't try to increase the distance, as the workout and training won't be as long, and and therefore not as good. (eg if i wanted to run at 20km for 2k, it would be pointless starting at full speed if I only manage 10 or 20 seconds)
Instead, pick a goal speed and distance. In this case, 13km for 3-4km
So once you reach your goal, it wil take you 13m50s to 18m30s to do the distance.Well average it at 15mins

so, now just run for 15 mins, as fast as you can at a speed where you don't need to rest. it doesn't have to be the one speed, but don't drop below your start speed. And Always do a full in mins.

Try 10km/h for 15 mins, if you can manage that, increase the next, keep going and you'll reach 13 in no time.

KieranIRL

Supercell wrote: »

Dizzy is not normal, i feel knackered, weak, tired, exausted..but never dizzy.
The only time i remember being dizzy through exercise was when I was on that bloody stupid lipotrim diet.
Are you on a severe diet ?, if not see a doc is my advice, getting dizzy while running isnt normal.

Thanks for the quick reply.
Well I just started a new diet but its not that harsh, it could be because i go to the gym early and i only have banana and bottle of water before I go to the gym? Should I eat more or could it be something else? Sorry for all the questions now.

Mellor wrote: »

don't try to increase the distance, as the workout and training won't be as long, and and therefore not as good. (eg if i wanted to run at 20km for 2k, it would be pointless starting at full speed if I only manage 10 or 20 seconds)
Instead, pick a goal speed and distance. In this case, 13km for 3-4km
So once you reach your goal, it wil take you 13m50s to 18m30s to do the distance.Well average it at 15mins

so, now just run for 15 mins, as fast as you can at a speed where you don't need to rest. it doesn't have to be the one speed, but don't drop below your start speed. And Always do a full in mins.

Try 10km/h for 15 mins, if you can manage that, increase the next, keep going and you'll reach 13 in no time.

Thanks sounds much better than what i was doing, Ill try this for a week or two and the gym and i'll see how i get on.

Canis Lupus

13km is too fast if you're just starting out running. Start off at a much more manageable pace like 10.5 or even 10. Just take it easy at first and build up stamina at a slow pace week on week. Speed comes later or well... I suppose you can throw in speed sessions. Google fartlek. But if you're generally just getting into the fitness game take it easy.

KieranIRL

Canis Lupus wrote: »

13km is too fast if you're just starting out running. Start off at a much more manageable pace like 10.5 or even 10. Just take it easy at first and build up stamina at a slow pace week on week. Speed comes later or well... I suppose you can throw in speed sessions. Google fartlek. But if you're generally just getting into the fitness game take it easy.

Ya that's what I'm doing now i have brought the speed down to 10 and jogging for 15 mins and I'm gradually going to build up the speed and distance. I just joined a gym a few weeks ago so I'm just starting out so i wont be able for any fartlek training for now anyway. Thanks for the advice.

FunkZ

What I'd do when I go back to running is this and it's worked a few times:

Run for five minutes at 10kmph, walk for five minutes at 5kmph.
Stick it out for an hour and do it three or four times a week.

Next week move to seven minutes at 10kmph and three at 5kmph.

For the hour again.

Week after add a minute on to get to eight minutes of 10kmph.

By the end of the month I can normally run 10kmph in under 50 minutes.

I even got 5km in under 23 minutes which had me happy!

discombobulate

KieranIRL wrote: »

Well I just started a new diet but its not that harsh, it could be because i go to the gym early and i only have banana and bottle of water before I go to the gym? Should I eat more or could it be something else? Sorry for all the questions now.

I get dizzy if I don't have something half decent to eat when working out in the morning. No problem in evenings so i'd say so. Bananas are very slow releasing too so something else might be better. Bowl of porridge or weetabix maybe with the banana might help somewhat.

foxymm

You may be becoming over-obsessed with watching the time/distance monitors so cover them up with a towel. I used to fall into the same thing as you not being able to get past a certain distance point.I found that by using an iPod on the T-mill certainly helps. It's more of a mind-block that you can't do it rather than improving your time/distance systematically.
I reguarly jump on the T-mill, starting at 13. Depending om my mood that day I will deviate from 13 by both increasing the speed dial (somethings up to 17.5) and at the same time lowering the speed too to 11.5. This should help you break the 4KM "barrier". good luck.

KieranIRL

discombobulate wrote: »

I get dizzy if I don't have something half decent to eat when working out in the morning. No problem in evenings so i'd say so. Bananas are very slow releasing too so something else might be better. Bowl of porridge or weetabix maybe with the banana might help somewhat.

Ya thats what was making me dizzy I wasn't eating enough before i went to the gym eversince i've been eating a bit more i haven't felt dizzy.

foxymm wrote: »

You may be becoming over-obsessed with watching the time/distance monitors so cover them up with a towel. I used to fall into the same thing as you not being able to get past a certain distance point.I found that by using an iPod on the T-mill certainly helps. It's more of a mind-block that you can't do it rather than improving your time/distance systematically.
I reguarly jump on the T-mill, starting at 13. Depending om my mood that day I will deviate from 13 by both increasing the speed dial (somethings up to 17.5) and at the same time lowering the speed too to 11.5. This should help you break the 4KM "barrier". good luck.

Thats funny now because someone just said that to me yesterday in the gym and I find myself running further ever since lol.