C25K Treadmill joggers.. question for you

[Caitsmama]

Hi, i am a newbie to this jogging/running thing, so please bear with me.. LOL

When you start the C25K program, what is a "good" mph speed to walk and then for jogging -- i am just not sure if i am going at a good pace.. How do you judge what is "good"?

Today was Day 1 for me -- I walked at 3.7, and jogged at 4.7 . And i am a newbie to the whole thing, so i was happy just to accomplish it. Even if it's not the fastest..

 

[lil mermaid]

I honestly think that it differs for every person and their individual body and fitness level. I think you did great!

I am now jogging somewhere between 10 and 11 minute miles (5.5 mph is an 11 minute mile.) Not considered very fast for runners, I guess, but it challenges me! When I am jogging on a treadmill, I tend to go slower than when I am jopgging outside.

I think a good rule of thumb is to go at a pace that is challenging to you without killing yourself or causing too much pain, lol.

Good luck and congratulations. I think you will really enjoy it.

 

[Caitsmama]

Thanks! Now, another newbie dumb question -- if you are jogging outside, how do you figure your mph out? Sorry,i know there are probably stupidly basic questions, but i am clueless to this - as i usally walk on my treadmill.

 

[Tiger Lily 03]

I love these questions! It means you are moving and this is a wonderful thing.

My thoughts on the overall speed are what you've already read here. The pace differes for all of us yet when you are doing it you are supposed to challenge yourself without getting injured in the process.

I think a good general rule would be the heart rate as with any cardio work out (w/o) I believe I've read that you want to learn what your target rate should be and strive to place yourself within that rate for a particular time. This is different for all of us and changes somewhat as your overall fitness level changes. Strive for whatever you can do and try to improve upon that time slowly. Small increments of distance, time and speed will keep you successful.

As far as figuring out what it is you are doing when you go outdoors, Oh the toys. For starters, just go basic and see if you can take your car on your route to determine the approximate distance. However the time you travel in that distance will figure your speed. There is a link to a map you can use to figure your distance online then with the time it took you can determine your speed. You can find the link on the events side of the WISH forum within the stickies at the top. Then there is the best toy out there the Garmin for runners/walkers.

Good luck with this. You can do it! After you discover that you can the journey is endless!

 

[Caitsmama]

Thanks Lily!
I am kinda overwhelmed with some of the specs..of all this. LOL See, i've never been an athlete of any kind really, mabye a lil in high school, but that was a long time ago! LOL So, i don't know much about all the toys..

 

[Tiger Lily 03]

Go out, see what you can do and enjoy the weather! Look at things from your walking instead of driving. It all looks different. That is how I got hooked.

Don't worry about any of the toys right now, or how you figure it all. It will come later--plenty of time.

Just enjoy the view.

 

[smileyk8]

Hey,

I'm on weeks 3 of something similar to c25k and was amazed to find our treadmills at the gym have speed interval buttons that change between your walking and running paces straight away! They're great! I've decided to stick to running in a gym until i look less silly, then i'll let myself loose on the public

I totally agree with everyone else- the paces you run at are dependent on you. I like to think it's more about your levels of effort rather than actual distance covered so maybe look at pulse instead. Just as a note- i'm walking at 5.8 and running at 7.8 (but i'm really feeling it )

Good luck, it sounds like you're doing brilliantly

 

[Caitsmama]

Wow.. i don't think i can walk at 5 anything right now!! LOL Good for you!!

On a side note -- how can i find out what my target heart rate is supposed to be? And, dumb question #2, how can you measure your heart rate while you are running / walking easily? Is there a monitor you can wear? Or do you just count it yourself?

 

[smileyk8]

There are so many heart rate monitors that you wear that i wouldn't know what to recommend. Maybe go for a cheaper one to start with? Have a look at this site for a quick explanation on heart rates to aim for
http://www.time-to-run.com/training/heart-rate/articles/daveiron.htm OR
http://www.time-to-run.com/training/heart-rate/zone.htm

A slightly cheaper way of measuring your level of effort is supposed to be the talk test.'The TALK TEST is the best way to monitor yourself while jogging/running. If you are not able to talk to someone while running then you are exercising too quickly. Slow down to a talk'

Sorry i don't really know enough to recommend things yet- just what you could read to get more info!

 

[corinnak]

You can also just count your heartbeat on your wrist or that big vein in your neck for 10 seconds and multiply by six. I am bad and count for 6 and multiply by 10 to get the beats per minute.

Another option for figuring distance without driving is mapmyrun.com

Very handy and fun, too! I have even used this to figure out how far I have run after the fact when my Garmin battery wasn't as charged as it should have been.

It's always great when someone starts C25K! I am a C25K treadmill graduate - I also found that my numbers are slower on the treadmill than outdoors. Don't know why that is! My exertion feels the same. As for walking and running speeds, it is trickier on the treadmill. If you are out in the world, you just run when it says run, and walk when it says walk, but on the TM, you have to pick a number. How does it feel at those speeds to you? That's the main question, I guess. Personally, I don't like to walk THAT fast, hence the running. 3.8 is about as fast as I happily walk on a treadmill, though I can do 4 if need be. Running - used to be 4 or 4.2. Now, it's up around 4.5-4.8 for a long and slow TM session, but I can do 6 for shorter bursts of speed, too. Not that that has any relevance on what you are doing, but it seems like our numbers are in the same ballpark, if that helps you feel better at all. Listen to your body - that is the most important thing. For now, speed is not the focus - getting through the 30 minutes, 3 times a week for the duration of the program is the main thing. You are doing great!

 

[Caitsmama]

Thanks so much Corinna!!

 

[Tiger Lily 03]

I am not a speedy one by any stretch. I have improved significantly from when I first started to see if I could pick up my pace from one mailbox to the next.

TM goal in the beginning and always is minimum 3.8. That qualifies for the timing of the WDW half marathon/marathon. (16 min per mile)

I now shoot for a 4.0 minimum TM since that is 15 min per mile pace and qualifies for the other WDW events.

You will amaze yourself with your ability and that you can have fun while doint it many days.

 

[smileyk8]

How's it going with you? I've just started week 4 and realised that i can't keep that pace for longer running so i've slowed it down a tad! I was being a bit over excitable i think
I do think we're extra aware of the pace because of the treadmill otherwise you would just pick whatever felt comfy. Good luck for next week- i think you're doing brilliantly and you guys are my inspiration so just keep going!!!

 

[Caitsmama]

Well, i have only done 2 days.. so Monday will be last w/o for my week 1. I'll keep you posted on it.. Yesterday was day2, week1.. and i walked about 3.6, and jogged at 4.7.

 

[smileyk8]

How exciting you've nearly finished your first week!!!!!

 

[katerkat]

Congrats on the first week!

I agree with everyone - when I started the C25K, I was struggling to stay at 4.5 mph for running and 3.5 for walking. I "graduated" in May and just now, I'm running at 5.5 mph consistently with some 7 mph sprinting.

And oh man, the toys. I have a Garmin 305 which both tells me how far I've run, my pace, and my heartrate. I love that thing. Totally worth $250. I wear the heartrate monitor when I'm on the treadmill (I don't have the toy that translates foot movement to mileage) just for the heartrate tracking.

My heartrate is usually around 160 when I'm running decently, 170 when I sprint, and 140 when I'm coming down to a walk. I don't know if that's the "right" way, but it's pretty consistent so I figure it must be OK.

 

[smileyk8]

Hi again,

I've just realised i might have freaked you out with my treadmill speeds- ours work on km/hr so that's why there's such a difference. Sorry

So in miles per hour i'm walkin at 3.6 and running at 4.9. Now doesn't that sound much less scary!

 

[Caitsmama]

smiley-- that helps alot!! LOL Thanks!

 

[geminibl]

testing 123

 

[goofy!]

I just finished day 1 of week 3.

Due to a torn ACL, MCL and Meniscus, I am doing all my running on the treadmill. Don't want to chance falling if I hit an unexpected dip.

I am old and fat, so I am walking at 3 and running at 4.5. And believe me, I am feeling it even at those slower speeds.

I figure I will just start over again at higher speeds when I finish this round and just keep doing it until I get where I want.

I am just so absolutely thrilled that I just ran for three solid minutes without dying. I know I will be fit again someday. I am one step, although one slow step, closer

I learned from all the sage advice on this board; don't worry about your speed. As long as you are making progress and advancing through the weeks with it being challenging but not killing you, then you are doing the right speed for you.