When you began on the treadmill.

[Disney Ontario]

Hi. I just replaced the christmas tree with my treadmill and things.
When yous first started on the treadmill, how long could you go for? I am starting everything on Sat. so I can celebrate my birthday with not been too guilty tomorrow.

 

[Tiger Lily 03]

Happy Birthday!

I'm writing a lot here and hope I don't overwhelm you with more info than you asked to have.

I didn't start on a treadmill, rather mailbox to mailbox. I could not run from one to the other. I am not able to continuously run the marathon or half or 5K for that matter, but I can get much greater distance and speed from when I began.

I would recommend to starting by walking and getting yourself established then pick up your speed slowly. You do not want to increase too quickly or you will hurt yourself and then not want to do this again. I don't know your level of fitness so you will need to begin wherever you are able to comfortably talk or sing or speak; whatever it is you can do comfortably. Start out with small amount of time and slower speed increasing not more than 10% per week. That is what I understand to be standard recommendation.

I think following some sort of program or outline is a sound idea. There are many programs you can find and they have many similarities.

I'd also highly recommend you get to the library and look over
Marathoning for Mortals by John Bingham - This is not only for someone who is looking to do a marathon so don't panic. I'm recommending this because it has a great outline for beginners and one that is not overly aggressive. He also authored Courage to Start that I would highly recommend as well.

Another resource is the Couch to 5k program and this is available online. it is on coolrunning.com under their training tab. This program I think is a bit aggressive for a beginner unless you give yourself permission and understand that you can repeat the weeks until you are comfortable moving forward. This is a great way to start and a very good way to begin with a successful outcome as your result.

 

[MelanieC]

So agree on the Marathon for Mortals - Great book!

When you start on the treadmill, find a speed that feels comfortable and build up. Maybe start for 20 minutes each day till that feels easy. You should listen to your body. I also find that when I first start walking or running the first 15-20 minutes are the hardest, the longer I go the easier it gets.

 

[jennz]

Sorry - I'm not trying to hijack your thread but here I go... I have tried to start walking again and again and again and again I get shin splints! I walked 3 days ago outside, for only .8 of a mile and I was slow - it probably took me 20 minutes and here I am still sore! It hasn't mattered on the shoes or anything. Any suggestions? Would a treadmill be better? I never have had this problem before, but of course I haven't been almost 44 with over 50 pounds to lose before either.

 

[3DisneyKids]

Just here to ditto Tiger Lily...I agree. Couch to 5k and Running for Mortals....also No Need for Speed (same author). All excellent choices for the beginning runner.

But you didn't say if you are walking or running?

Jenn--try the treadmill and see if makes a difference. It does for some folks. And then some have the opposite reaction...they DON'T get shin splints when outside, but they DO when on TM. So go figure. But I would still look at shoes. Did you go to a running shoe specialty store? Did they watch you walk? Did they then tell you if you pronate, supinate, etc.? Those are the keys.

 

[jennz]

3DisneyKids - I did go to a store and get fitted for shoes and they watched me walk etc, but even that hasn't helped. I keep hoping that if I stick it out for a few weeks it'll get better but I haven't done that. I was thinking about using the treadmill instead. I feel guilty walking while my dogs are looking at me!

My plan was to build up slowly, I didn't think it would happen after such a short slow walk.

 

[NeverlandClub23]

I love Marathons for Mortals! It really is a great book for getting started.

I usually start at 1.5 incline on the treadmill (as I've heard that's about the same resistance you would get from walking around town on "flat" streets) and spend the first 5 minutes warming up at about 3.5 mph. Then I alternate whatever I can handle. I leave the incline at 1.5 (sometimes increasing later when I'm comfortable) and start jogging for 2-3 minutes at like 4.5 mph then walking for a minute than another 2-3 minutes. I did that for about a week and then the next week went for 5 minutes and then walking for a minute and so on. I find if I rush into it and try to do too much (like hopping on for the first time and trying to run for 30 minutes) I get burned out and really sore muscles and then I quit.

Good luck!

 

[NeverlandClub23]

I feel guilty walking while my dogs are looking at me!

Haha! I used to feel the same way too! I have an extremely active Min Pin. I take her for a 3 mile walk (I walk, she runs EVERYWHERE) and bring her home and head to the gym. She sleeps the whole time I'm gone so I don't feel as guilty. It is hard when they're looking at you like "What are you doing? We could be doing this OUTSIDE!"

 

[Tiger Lily 03]

3DisneyKids - I did go to a store and get fitted for shoes and they watched me walk etc, but even that hasn't helped. I keep hoping that if I stick it out for a few weeks it'll get better but I haven't done that. I was thinking about using the treadmill instead. I feel guilty walking while my dogs are looking at me!

My plan was to build up slowly, I didn't think it would happen after such a short slow walk.

I don't think it will make much difference TM or outside. The problem is not necessarily that. It may be that you need to build up the muscles of your calfs and lower leg/foot area. Try doing calf raises, then stretches and as you are sitting around move your foot/feet in circles and different ways (don't move your legs or knees for this one). You should feel the muscles in the front of your legs after a bit. Doing this will help strengthen and may get it to where you can walk slowly. Take it easy when stepping off for a while, i.e. come back slowly.You don't want to do too much too fast. I've included a link to some good information about shin splints from Mayo Clinic.

 

[jennz]

Haha! I used to feel the same way too! I have an extremely active Min Pin. I take her for a 3 mile walk (I walk, she runs EVERYWHERE) and bring her home and head to the gym. She sleeps the whole time I'm gone so I don't feel as guilty. It is hard when they're looking at you like "What are you doing? We could be doing this OUTSIDE!"

That's it exactly!!

Tiger Lily - Thanks for the link and the exercises - that sounds right, like that's what the problem is. I'm going to do those and I expect to improve. DH loves to walk in 1/2 marathons and I would love to but for about the past year or two I get these darn shinsplints and end up giving everything up. Now there is hope!

 

[Disney Ontario]

Hi AGAIN and back to my question about treadmills. Here in Ontario we have SNOW, with both my hips done and a knee that should be scoped, I am not taking a chance in walking outside. We leave for Disney March 5 and I don't want to be on crutches but a few pounds lighter would be nice.

 

[jennz]

Your a wise woman...I wouldn't risk it outside either.

I don't have anything new to add, just that what TigerLily and Melanie posted sounds like great advice (posts # 2 and 3) - do what you can at the speed you can, I think they suggested 20 minutes if you're new to it. If you're in better shape, go for as long as you can. When I start on the tmill I go for 20 minutes at 3 mph and then usually stop b/c I'm bored. I used to like to go for about 40 minutes and watch a show that I'd taped (fast-forwarding through the commercials). HTH!

 

[cmul04]

I'm stuck inside for the winter, too, and my biggest struggle with the treadmill is boredom. My best way to kick that is my tv or dvr. If I plan to watch a particular show, I start the on the tm 10 minutes early and it makes me feel like I've accomplished more sooner. By the time a 30 minute show is over, I'm at 40 minutes which is only 10 more till I begin cooling down to finish at 60. Just a trick, but it works for me.

For building up muscles, have you tried two or three shorter times on the tm per day? 5 or 10 minutes 2 or 3x per day for a while might help ease into longer times. I know it isn't the same cumulative aerobic levels as 30 straight minutes, but it might be a place to start. Good luck, I hope you get there soon!

 

[annhjk]

Sorry - I'm not trying to hijack your thread but here I go... I have tried to start walking again and again and again and again I get shin splints! I walked 3 days ago outside, for only .8 of a mile and I was slow - it probably took me 20 minutes and here I am still sore! It hasn't mattered on the shoes or anything. Any suggestions? Would a treadmill be better? I never have had this problem before, but of course I haven't been almost 44 with over 50 pounds to lose before either.

I've only had problems with this once, and it was when my calf muscles weren't stretched enough. Once I go over those being super tight, they didn't hurt any more.