Treadmill speed beginner?

lachin

Hi all,

I got a treadmill a week ago and have started jogging on it but I want to know what would be a good beginners starting speed and what should I be aiming for? I used to usually walk 4 miles per day but havent done so since bad weather at start of December as I had a fall, so I am not completely unfit, or at least I thought I wasnt!!
I started off walking at 6km/hr and then jogging at intervals of 7km/hr for 10 mins and then 8km/hr for 10mins, then back to 7 again for another 10 mins. BUT today I feel completely busted!! Legs are tired and slightly sore.
Advice appreciated!

robodonkey

Depends on your goals really, if you want to run a competitive 10k, then aim for 10kph to start and get longer/faster until you get to 48 mins for the 10k (there's a lot faster out there but that's a decent finishing time for a 10k)

If you want to cut fat/lose weight/overall fitness and have no real "distance" goal, interval training is the best way to go IMO.
Run 30secs flat out, jog 30secs, run 30 secs, jog 30secs...for 15 minutes.

Couch to 5k (google it) is a good place to start if you have never run before too..

Mellor

How could anyone on the internet know how fast YOU can run or jog?
if its too hard slow down, too easy speed up

lachin

Mellor wrote: »

How could anyone on the internet know how fast YOU can run or jog?
if its too hard slow down, too easy speed up

I understand what you're saying but I just wanted to know, in general what would be a good speed to be aiming for.

corkcomp

Mellor wrote: »

How could anyone on the internet know how fast YOU can run or jog?
if its too hard slow down, too easy speed up

exactly! its impossible to answer. OP, rather than getting caught up on speed and different settings on cardio machines, buy a heart rate monitor and use that as a guide.. your gym instructor should be able to give you an idea of what your HR should be based on goals but if not google heart rate calculation and based on your age shoot for 80% of max heart rate

Mellor

lachin wrote: »

I understand what you're saying but I just wanted to know, in general what would be a good speed to be aiming for.

Aim for the speed of light, you won't get there but at least you know you tried your best

lachin

Mellor wrote: »

Aim for the speed of light, you won't get there but at least you know you tried your best

Great advice for someone new, most appreciated

eclectichoney

Op if you are interested in building up your capacity to run medium/longer distances e.g. up to 10km or so, and you are starting from scratch, it is better to run slower for longer for the first few sessions / weeks imo, as it lets your body get used to it. When you are 'learning' to run, I always think it is better to be able to run 5km at say 8kmph without stopping, then only 2km at 10kmph and have to stop and walk. Run at a pace that you can maintain a conversation at, and then as you build the distances and get more comfortable the speed with look after itself to an extent (e.g. when you can run 10km at a slowish pace, you will probably find you could do 5km at a much fast pace in one of your runs each week)

lachin

Eclectichoney, thanks a mill for that, it's a rough guide like that, that I was looking for, thanks!

FatManRunning

A good rule of thumb is that you should be able to hold a conversation but if you can sing a song you're going too fast.

Mellor

FatManRunning wrote: »

A good rule of thumb is that you should be able to hold a conversation but if you can sing a song you're going too fast.

I think you mean too slow

AntiVirus

Looks to me like you picked a good enough speed for yourself in your first post. You're meant to push yourself if you want to improve and see results.

As you haven't been doing any running over the christmas period your legs will feel sore after a workout.