treadmill vs outside running (and pasted 12 week program to
joyzoso
Posts: 66 Member
I would love to hear advantages and disadvantages. I am starting up a running clinic (started yesterday), but had been jogging on the treadmill as a novice. Last weekend easily went 20 mins X 2 with a 2 min break in between. The clinic started us at run 1 minute, walk 3 which I found a little boring (but did miss the gym/exercise all last week due to me being sick), although I know starting slow is key.
I am just curious on everyone's thoughts here. Why do some like treadmill over outside and vice versa.
And for a novice runner or somewhat novice runner such as myself.... does the following seem too little?
I have been working out very intensely at the gym with weights, cardio, etc already so I just want to push myself as much as I can.
Thanks... posting 12 week program below:
Learn to Run
Week 1
The Warm-Up
Trunk Circles
Arm Windmill Forward/Backward
Walking Knee Hugs
Walking Piriformis Stretch
Walking Quad Stretch
Straight Leg March
Leg Swing Standing Frontal Plane
Leg Swing Standing Saggital Plane
Walk for 4 minutes
The Run:
Run 1 min
Walk 3 min
Repeat 5 times
Body Mechanics:
Posture: Maintain an upright posture with the core engaged.
Arms: Elbows should always remain bent at a 90° angle and close to your sides.
Feet: Keep feet relatively straight and land softly on the ground.
Stretches:
One Arm Across Chest
Standing Hip Flexor
Standing Quad Stretch
Wall Calf Stretch
Figure Four
Pretzel Stretch
Butterfly Stretch
Rope Hamstring Stretch
Child’s Pose
Homework:
Repeat all exercises above 2 times before next week.
Learn to Run
Week 2
The Warm-Up
Trunk Circles
Arm Windmill Forward/Backward
Walking Knee Hugs
Walking Piriformis Stretch
Walking Quad Stretch
Straight Leg March
Leg Swing Standing Frontal Plane
Leg Swing Standing Saggital Plane
Walk for 4 minutes
The Run:
Run 1 min
Walk 2 min
Repeat 8 times
Body Mechanics:
Stride Length: Feet should land almost directly under your hips. If they land too far in front of your body (over striding), your heel will strike causing a braking action setting your body up for chin splints and inefficiency.
Relax: Keep your body relaxed especially your hands. Think about holding something very delicate in your hands such as a moth.
Stretches:
One Arm Across Chest Figure Four
Standing Hip Flexor Pretzel Stretch
Standing Quad Stretch Butterfly Stretch
Wall Calf Stretch
Rope Hamstring Stretch
Child’s Pose
Balance:
Stand on one foot up to 1 minute with either the opposite foot next to your ankle, your knee raised and bent at 90°, or your leg straight.
Homework:
Repeat all exercises above 2 times before next week.
Learn to Run
Week 3
The Warm-Up (About 10 each)
Trunk Twist Standing and Trunk Twist Bent Over
Arm Hugs
Shoulder Roll Forward/Backward
Elbow to Instep Walking
Walking Piriformis Stretch
Walking Cross Quad Stretch
Straight Leg March
Leg Swing Standing Figure Eight Outside In
Leg Swing Standing Figure Eight Inside Out
Walk for 4 minutes
The Run:
Run 90s min
Walk 2 min
Repeat 8 times
Body Mechanics:
Breathing: Focus on your exhale as the body tends to not expire enough as a person tends to focus on inhaling to breath in more oxygen.
Trunk: Avoid twisting side to side by keep abdominals engaged in order to waste energy.
Stretches:
Doorway Chest Stretch Rope Cross One Leg Over
Standing Hip Flexor with Overhead Reach Rope Open One Leg Over
Standing Cross Quad Stretch Rope Hamstring Stretch
Wall Calf Stretch Rope Calf Stretch
Standing Figure Four Child’s Pose with Side Reach
Standing Shin Stretch Foam Roll Shin
Balance:
Stand on one foot up to 1 minute with either the opposite foot next to your ankle, your knee raised and bent at 90°, or your leg straight.
Homework:
Repeat all exercises above 2 times before next week.
Learn to Run
Week 4
The Warm-Up
Trunk Circles
Arm Windmill Forward/Backward
Walking Knee Hugs
Walking Piriformis Stretch
Walking Quad Stretch
Straight Leg March
Leg Swing Standing Frontal Plane
Leg Swing Standing Saggital Plane
Walk for 4 minutes
The Run:
Run 90s
Walk 90s
Repeat 6 times
Motivation: Listen to music (be careful of volume level so you can hear traffic outside). Use positive thinking and landmarks to help you reach your short goals.
Ice: In order to reduce inflammation, you may apply ice in increments of 20 minutes on and 20 minutes off.
Stretches: (hold 30-60s)
Doorway Chest Stretch Rope Cross One Leg Over
Standing Hip Flexor with Overhead Reach Rope Open One Leg Over
Standing Cross Quad Stretch Rope Hamstring Stretch
Wall Calf Stretch Rope Calf Stretch
Standing Figure Four Child’s Pose with Side Reach
Standing Shin Stretch Foam Roll Shin
Balance:
Stand on one foot up to 1 minute with either the opposite foot next to your ankle, your knee raised and bent at 90°, or your leg straight.
Homework:
Repeat all exercises above 2 times before next week.
Learn to Run
Week 5
The Warm-Up
Trunk Circles
Arm Windmill Forward/Backward
Walking Knee Hugs
Walking Piriformis Stretch
Walking Quad Stretch
Straight Leg March
Leg Swing Standing Frontal Plane
Leg Swing Standing Saggital Plane
Walk for 4 minutes
The Run:
Run 2 min
Walk 90s
Repeat 6 times
Motivation: Listen to music (be careful of volume level so you can hear traffic outside). Use positive thinking and landmarks to help you reach your short goals.
Ice: In order to reduce inflammation, you may apply ice in increments of 20 minutes on and 20 minutes off.
Stretches: (hold 30-60s)
Doorway Chest Stretch Rope Cross One Leg Over
Standing Hip Flexor with Overhead Reach Rope Open One Leg Over
Standing Cross Quad Stretch Rope Hamstring Stretch
Wall Calf Stretch Rope Calf Stretch
Standing Figure Four Child’s Pose with Side Reach
Standing Shin Stretch Foam Roll Shin
Balance:
Stand on one foot up to 1 minute with either the opposite foot next to your ankle, your knee raised and bent at 90°, or your leg straight.
Homework:
Repeat all exercises above 2 times before next week.
Learn to Run
Week 6
The Warm-Up
Trunk Circles
Arm Windmill Forward/Backward
Walking Knee Hugs
Walking Piriformis Stretch
Walking Quad Stretch
Straight Leg March
Leg Swing Standing Frontal Plane
Leg Swing Standing Saggital Plane
Walk for 4 minutes
The Run:
Run 2 min
Walk 1 min
Repeat 7 times
Running Tips:
Shoes: Remember to replace your shoes every 350-500 miles. You can mark the date with a permanent marker on your shoe tag to help you remember when you started using your running shoes.
Ice: In order to reduce inflammation, you may apply ice in increments of 20 minutes on and 20 minutes off.
Stretches: (hold 30-60s)
Doorway Chest Stretch Butterfly Stretch
Standing Hip Flexor with Side Reach Pretzel Stretch
Sidelying Quad Stretch Lying Hamstring 90° Bend
Wall Standing Lean Calf Stretch Rope Calf Stretch
Standing Figure Four Child’s Pose with Side Reach
Foam Roll Shin/IT band
Homework:
Repeat all exercises above 2 times before next week.
Learn to Run
Week 7
The Warm-Up
Trunk Circles
Arm Windmill Forward/Backward
Walking Knee Hugs
Walking Piriformis Stretch
Walking Quad Stretch
Straight Leg March
Leg Swing Standing Frontal Plane
Leg Swing Standing Saggital Plane
Walk for 4 minutes
The Run:
Run 3 min
Walk 1 min
Repeat 5 times
Running Tips:
Shoes: Remember to replace your shoes every 350-500 miles. You can mark the date with a permanent marker on your shoe tag to help you remember when you started using your running shoes.
Stretches: (hold 30-60s)
Doorway Chest Stretch Butterfly Stretch
Standing Hip Flexor with Side Reach Pretzel Stretch
Sidelying Quad Stretch Lying Hamstring 90° Bend
Wall Standing Lean Calf Stretch Rope Calf Stretch
Standing Figure Four Child’s Pose with Side Reach
Foam Roll Shin/IT band
Shin Strength:
Sitting or lying down, put your right foot on top of the left and pull up with your left foot as you push down with the right foot. Hold ten seconds and repeat with the opposite foot on top for 5 sets.
Homework:
Repeat all exercises above 2 times before next week.
Learn to Run
Week 8
The Warm-Up
Trunk Circles
Arm Windmill Forward/Backward
Walking Knee Hugs
Walking Piriformis Stretch
Walking Quad Stretch
Straight Leg March
Leg Swing Standing Frontal Plane
Leg Swing Standing Saggital Plane
Walk for 4 minutes
The Run:
Run 4 min
Walk 1 min
Repeat 5 times
Ice: In order to reduce inflammation, you may apply ice in increments of 20 minutes on and 20 minutes off.
Stretches: (hold 30-60s)
Doorway Chest Stretch Butterfly Stretch
Standing Hip Flexor with Side Reach Pretzel Stretch
Sidelying Quad Stretch Lying Hamstring 90° Bend
Wall Standing Lean Calf Stretch Rope Calf Stretch
Standing Figure Four Child’s Pose with Side Reach
Foam Roll Shin/IT band
Shin Strength:
Sitting or standing, put your foot under a couch or other apparatus and try to lift it. Hold ten seconds and repeat with the opposite foot for 5 sets.
Homework:
Repeat all exercises above 2 times before next week.
Learn to Run
Week 9
The Warm-Up
Trunk Circles
Arm Windmill Forward/Backward
Walking Knee Hugs
Walking Piriformis Stretch
Walking Quad Stretch
Straight Leg March
Leg Swing Standing Frontal Plane
Leg Swing Standing Saggital Plane
Walk for 4 minutes
The Run:
Run 5 min
Walk 1 min
Repeat 5 times
Ice: In order to reduce inflammation, you may apply ice in increments of 20 minutes on and 20 minutes off.
Stretches: (hold 30-60s)
Doorway Chest Stretch Butterfly Stretch
Standing Hip Flexor with Side Reach Pretzel Stretch
Sidelying Quad Stretch Lying Hamstring 90° Bend
Wall Standing Lean Calf Stretch Rope Calf Stretch
Standing Figure Four Child’s Pose with Side Reach
Foam Roll Shin/IT band
Shin Strength:
Sitting or standing, put your foot under a couch or other apparatus and try to lift it. Hold ten seconds and repeat with the opposite foot for 5 sets.
Homework:
Repeat all exercises above 2 times before next week.
Learn to Run
Week 10
The Warm-Up
Trunk Circles
Arm Windmill Forward/Backward
Walking Knee Hugs
Walking Piriformis Stretch
Walking Quad Stretch
Straight Leg March
Leg Swing Standing Frontal Plane
Leg Swing Standing Saggital Plane
Walk for 4 minutes
The Run:
Run 5 min
Walk 30 s
Repeat 7 times
Ice: In order to reduce inflammation, you may apply ice in increments of 20 minutes on and 20 minutes off.
Stretches: (hold 30-60s)
Doorway Chest Stretch Butterfly Stretch
Standing Hip Flexor with Side Reach Pretzel Stretch
Sidelying Quad Stretch Lying Hamstring 90° Bend
Wall Standing Lean Calf Stretch Rope Calf Stretch
Standing Figure Four Child’s Pose with Side Reach
Foam Roll Shin/IT band
Shin Strength:
Sitting or standing, put your foot under a couch or other apparatus and try to lift it. Hold ten seconds and repeat with the opposite foot for 5 sets.
Homework:
Repeat all exercises above 2 times before next week.
Learn to Run
Week 11
The Warm-Up
Trunk Circles
Arm Windmill Forward/Backward
Walking Knee Hugs
Walking Piriformis Stretch
Walking Quad Stretch
Straight Leg March
Leg Swing Standing Frontal Plane
Leg Swing Standing Saggital Plane
Walk for 4 minutes
The Run:
Run 6 min
Walk 30 s
Repeat 5 times
Ice: In order to reduce inflammation, you may apply ice in increments of 20 minutes on and 20 minutes off.
Stretches: (hold 30-60s)
Doorway Chest Stretch Butterfly Stretch
Standing Hip Flexor with Side Reach Pretzel Stretch
Sidelying Quad Stretch Lying Hamstring 90° Bend
Wall Standing Lean Calf Stretch Rope Calf Stretch
Standing Figure Four Child’s Pose with Side Reach
Foam Roll Shin/IT band
Shin Strength:
Sitting or standing, put your foot under a couch or other apparatus and try to lift it. Hold ten seconds and repeat with the opposite foot for 5 sets.
Homework:
Repeat all exercises above 2 times before next week.
Learn to Run
Week 12
The Warm-Up
Trunk Circles
Arm Windmill Forward/Backward
Walking Knee Hugs
Walking Piriformis Stretch
Walking Quad Stretch
Straight Leg March
Leg Swing Standing Frontal Plane
Leg Swing Standing Saggital Plane
Walk for 4 minutes
The Run:
Run as long as you can
Walk 1 min
Repeat ? times
Running Tips:
Ice: In order to reduce inflammation, you may apply ice in increments of 20 minutes on and 20 minutes off.
Stretches: (hold 30-60s)
Doorway Chest Stretch Butterfly Stretch
Standing Hip Flexor with Side Reach Pretzel Stretch
Sidelying Quad Stretch Lying Hamstring 90° Bend
Wall Standing Lean Calf Stretch Rope Calf Stretch
Standing Figure Four Child’s Pose with Side Reach
Foam Roll Shin/IT band
Shin Strength:
Sitting or standing, put your foot under a couch or other apparatus and try to lift it. Hold ten seconds and repeat with the opposite foot for 5 sets.
Homework:
Repeat all exercises above 2 times before next week.
I am just curious on everyone's thoughts here. Why do some like treadmill over outside and vice versa.
And for a novice runner or somewhat novice runner such as myself.... does the following seem too little?
I have been working out very intensely at the gym with weights, cardio, etc already so I just want to push myself as much as I can.
Thanks... posting 12 week program below:
Learn to Run
Week 1
The Warm-Up
Trunk Circles
Arm Windmill Forward/Backward
Walking Knee Hugs
Walking Piriformis Stretch
Walking Quad Stretch
Straight Leg March
Leg Swing Standing Frontal Plane
Leg Swing Standing Saggital Plane
Walk for 4 minutes
The Run:
Run 1 min
Walk 3 min
Repeat 5 times
Body Mechanics:
Posture: Maintain an upright posture with the core engaged.
Arms: Elbows should always remain bent at a 90° angle and close to your sides.
Feet: Keep feet relatively straight and land softly on the ground.
Stretches:
One Arm Across Chest
Standing Hip Flexor
Standing Quad Stretch
Wall Calf Stretch
Figure Four
Pretzel Stretch
Butterfly Stretch
Rope Hamstring Stretch
Child’s Pose
Homework:
Repeat all exercises above 2 times before next week.
Learn to Run
Week 2
The Warm-Up
Trunk Circles
Arm Windmill Forward/Backward
Walking Knee Hugs
Walking Piriformis Stretch
Walking Quad Stretch
Straight Leg March
Leg Swing Standing Frontal Plane
Leg Swing Standing Saggital Plane
Walk for 4 minutes
The Run:
Run 1 min
Walk 2 min
Repeat 8 times
Body Mechanics:
Stride Length: Feet should land almost directly under your hips. If they land too far in front of your body (over striding), your heel will strike causing a braking action setting your body up for chin splints and inefficiency.
Relax: Keep your body relaxed especially your hands. Think about holding something very delicate in your hands such as a moth.
Stretches:
One Arm Across Chest Figure Four
Standing Hip Flexor Pretzel Stretch
Standing Quad Stretch Butterfly Stretch
Wall Calf Stretch
Rope Hamstring Stretch
Child’s Pose
Balance:
Stand on one foot up to 1 minute with either the opposite foot next to your ankle, your knee raised and bent at 90°, or your leg straight.
Homework:
Repeat all exercises above 2 times before next week.
Learn to Run
Week 3
The Warm-Up (About 10 each)
Trunk Twist Standing and Trunk Twist Bent Over
Arm Hugs
Shoulder Roll Forward/Backward
Elbow to Instep Walking
Walking Piriformis Stretch
Walking Cross Quad Stretch
Straight Leg March
Leg Swing Standing Figure Eight Outside In
Leg Swing Standing Figure Eight Inside Out
Walk for 4 minutes
The Run:
Run 90s min
Walk 2 min
Repeat 8 times
Body Mechanics:
Breathing: Focus on your exhale as the body tends to not expire enough as a person tends to focus on inhaling to breath in more oxygen.
Trunk: Avoid twisting side to side by keep abdominals engaged in order to waste energy.
Stretches:
Doorway Chest Stretch Rope Cross One Leg Over
Standing Hip Flexor with Overhead Reach Rope Open One Leg Over
Standing Cross Quad Stretch Rope Hamstring Stretch
Wall Calf Stretch Rope Calf Stretch
Standing Figure Four Child’s Pose with Side Reach
Standing Shin Stretch Foam Roll Shin
Balance:
Stand on one foot up to 1 minute with either the opposite foot next to your ankle, your knee raised and bent at 90°, or your leg straight.
Homework:
Repeat all exercises above 2 times before next week.
Learn to Run
Week 4
The Warm-Up
Trunk Circles
Arm Windmill Forward/Backward
Walking Knee Hugs
Walking Piriformis Stretch
Walking Quad Stretch
Straight Leg March
Leg Swing Standing Frontal Plane
Leg Swing Standing Saggital Plane
Walk for 4 minutes
The Run:
Run 90s
Walk 90s
Repeat 6 times
Motivation: Listen to music (be careful of volume level so you can hear traffic outside). Use positive thinking and landmarks to help you reach your short goals.
Ice: In order to reduce inflammation, you may apply ice in increments of 20 minutes on and 20 minutes off.
Stretches: (hold 30-60s)
Doorway Chest Stretch Rope Cross One Leg Over
Standing Hip Flexor with Overhead Reach Rope Open One Leg Over
Standing Cross Quad Stretch Rope Hamstring Stretch
Wall Calf Stretch Rope Calf Stretch
Standing Figure Four Child’s Pose with Side Reach
Standing Shin Stretch Foam Roll Shin
Balance:
Stand on one foot up to 1 minute with either the opposite foot next to your ankle, your knee raised and bent at 90°, or your leg straight.
Homework:
Repeat all exercises above 2 times before next week.
Learn to Run
Week 5
The Warm-Up
Trunk Circles
Arm Windmill Forward/Backward
Walking Knee Hugs
Walking Piriformis Stretch
Walking Quad Stretch
Straight Leg March
Leg Swing Standing Frontal Plane
Leg Swing Standing Saggital Plane
Walk for 4 minutes
The Run:
Run 2 min
Walk 90s
Repeat 6 times
Motivation: Listen to music (be careful of volume level so you can hear traffic outside). Use positive thinking and landmarks to help you reach your short goals.
Ice: In order to reduce inflammation, you may apply ice in increments of 20 minutes on and 20 minutes off.
Stretches: (hold 30-60s)
Doorway Chest Stretch Rope Cross One Leg Over
Standing Hip Flexor with Overhead Reach Rope Open One Leg Over
Standing Cross Quad Stretch Rope Hamstring Stretch
Wall Calf Stretch Rope Calf Stretch
Standing Figure Four Child’s Pose with Side Reach
Standing Shin Stretch Foam Roll Shin
Balance:
Stand on one foot up to 1 minute with either the opposite foot next to your ankle, your knee raised and bent at 90°, or your leg straight.
Homework:
Repeat all exercises above 2 times before next week.
Learn to Run
Week 6
The Warm-Up
Trunk Circles
Arm Windmill Forward/Backward
Walking Knee Hugs
Walking Piriformis Stretch
Walking Quad Stretch
Straight Leg March
Leg Swing Standing Frontal Plane
Leg Swing Standing Saggital Plane
Walk for 4 minutes
The Run:
Run 2 min
Walk 1 min
Repeat 7 times
Running Tips:
Shoes: Remember to replace your shoes every 350-500 miles. You can mark the date with a permanent marker on your shoe tag to help you remember when you started using your running shoes.
Ice: In order to reduce inflammation, you may apply ice in increments of 20 minutes on and 20 minutes off.
Stretches: (hold 30-60s)
Doorway Chest Stretch Butterfly Stretch
Standing Hip Flexor with Side Reach Pretzel Stretch
Sidelying Quad Stretch Lying Hamstring 90° Bend
Wall Standing Lean Calf Stretch Rope Calf Stretch
Standing Figure Four Child’s Pose with Side Reach
Foam Roll Shin/IT band
Homework:
Repeat all exercises above 2 times before next week.
Learn to Run
Week 7
The Warm-Up
Trunk Circles
Arm Windmill Forward/Backward
Walking Knee Hugs
Walking Piriformis Stretch
Walking Quad Stretch
Straight Leg March
Leg Swing Standing Frontal Plane
Leg Swing Standing Saggital Plane
Walk for 4 minutes
The Run:
Run 3 min
Walk 1 min
Repeat 5 times
Running Tips:
Shoes: Remember to replace your shoes every 350-500 miles. You can mark the date with a permanent marker on your shoe tag to help you remember when you started using your running shoes.
Stretches: (hold 30-60s)
Doorway Chest Stretch Butterfly Stretch
Standing Hip Flexor with Side Reach Pretzel Stretch
Sidelying Quad Stretch Lying Hamstring 90° Bend
Wall Standing Lean Calf Stretch Rope Calf Stretch
Standing Figure Four Child’s Pose with Side Reach
Foam Roll Shin/IT band
Shin Strength:
Sitting or lying down, put your right foot on top of the left and pull up with your left foot as you push down with the right foot. Hold ten seconds and repeat with the opposite foot on top for 5 sets.
Homework:
Repeat all exercises above 2 times before next week.
Learn to Run
Week 8
The Warm-Up
Trunk Circles
Arm Windmill Forward/Backward
Walking Knee Hugs
Walking Piriformis Stretch
Walking Quad Stretch
Straight Leg March
Leg Swing Standing Frontal Plane
Leg Swing Standing Saggital Plane
Walk for 4 minutes
The Run:
Run 4 min
Walk 1 min
Repeat 5 times
Ice: In order to reduce inflammation, you may apply ice in increments of 20 minutes on and 20 minutes off.
Stretches: (hold 30-60s)
Doorway Chest Stretch Butterfly Stretch
Standing Hip Flexor with Side Reach Pretzel Stretch
Sidelying Quad Stretch Lying Hamstring 90° Bend
Wall Standing Lean Calf Stretch Rope Calf Stretch
Standing Figure Four Child’s Pose with Side Reach
Foam Roll Shin/IT band
Shin Strength:
Sitting or standing, put your foot under a couch or other apparatus and try to lift it. Hold ten seconds and repeat with the opposite foot for 5 sets.
Homework:
Repeat all exercises above 2 times before next week.
Learn to Run
Week 9
The Warm-Up
Trunk Circles
Arm Windmill Forward/Backward
Walking Knee Hugs
Walking Piriformis Stretch
Walking Quad Stretch
Straight Leg March
Leg Swing Standing Frontal Plane
Leg Swing Standing Saggital Plane
Walk for 4 minutes
The Run:
Run 5 min
Walk 1 min
Repeat 5 times
Ice: In order to reduce inflammation, you may apply ice in increments of 20 minutes on and 20 minutes off.
Stretches: (hold 30-60s)
Doorway Chest Stretch Butterfly Stretch
Standing Hip Flexor with Side Reach Pretzel Stretch
Sidelying Quad Stretch Lying Hamstring 90° Bend
Wall Standing Lean Calf Stretch Rope Calf Stretch
Standing Figure Four Child’s Pose with Side Reach
Foam Roll Shin/IT band
Shin Strength:
Sitting or standing, put your foot under a couch or other apparatus and try to lift it. Hold ten seconds and repeat with the opposite foot for 5 sets.
Homework:
Repeat all exercises above 2 times before next week.
Learn to Run
Week 10
The Warm-Up
Trunk Circles
Arm Windmill Forward/Backward
Walking Knee Hugs
Walking Piriformis Stretch
Walking Quad Stretch
Straight Leg March
Leg Swing Standing Frontal Plane
Leg Swing Standing Saggital Plane
Walk for 4 minutes
The Run:
Run 5 min
Walk 30 s
Repeat 7 times
Ice: In order to reduce inflammation, you may apply ice in increments of 20 minutes on and 20 minutes off.
Stretches: (hold 30-60s)
Doorway Chest Stretch Butterfly Stretch
Standing Hip Flexor with Side Reach Pretzel Stretch
Sidelying Quad Stretch Lying Hamstring 90° Bend
Wall Standing Lean Calf Stretch Rope Calf Stretch
Standing Figure Four Child’s Pose with Side Reach
Foam Roll Shin/IT band
Shin Strength:
Sitting or standing, put your foot under a couch or other apparatus and try to lift it. Hold ten seconds and repeat with the opposite foot for 5 sets.
Homework:
Repeat all exercises above 2 times before next week.
Learn to Run
Week 11
The Warm-Up
Trunk Circles
Arm Windmill Forward/Backward
Walking Knee Hugs
Walking Piriformis Stretch
Walking Quad Stretch
Straight Leg March
Leg Swing Standing Frontal Plane
Leg Swing Standing Saggital Plane
Walk for 4 minutes
The Run:
Run 6 min
Walk 30 s
Repeat 5 times
Ice: In order to reduce inflammation, you may apply ice in increments of 20 minutes on and 20 minutes off.
Stretches: (hold 30-60s)
Doorway Chest Stretch Butterfly Stretch
Standing Hip Flexor with Side Reach Pretzel Stretch
Sidelying Quad Stretch Lying Hamstring 90° Bend
Wall Standing Lean Calf Stretch Rope Calf Stretch
Standing Figure Four Child’s Pose with Side Reach
Foam Roll Shin/IT band
Shin Strength:
Sitting or standing, put your foot under a couch or other apparatus and try to lift it. Hold ten seconds and repeat with the opposite foot for 5 sets.
Homework:
Repeat all exercises above 2 times before next week.
Learn to Run
Week 12
The Warm-Up
Trunk Circles
Arm Windmill Forward/Backward
Walking Knee Hugs
Walking Piriformis Stretch
Walking Quad Stretch
Straight Leg March
Leg Swing Standing Frontal Plane
Leg Swing Standing Saggital Plane
Walk for 4 minutes
The Run:
Run as long as you can
Walk 1 min
Repeat ? times
Running Tips:
Ice: In order to reduce inflammation, you may apply ice in increments of 20 minutes on and 20 minutes off.
Stretches: (hold 30-60s)
Doorway Chest Stretch Butterfly Stretch
Standing Hip Flexor with Side Reach Pretzel Stretch
Sidelying Quad Stretch Lying Hamstring 90° Bend
Wall Standing Lean Calf Stretch Rope Calf Stretch
Standing Figure Four Child’s Pose with Side Reach
Foam Roll Shin/IT band
Shin Strength:
Sitting or standing, put your foot under a couch or other apparatus and try to lift it. Hold ten seconds and repeat with the opposite foot for 5 sets.
Homework:
Repeat all exercises above 2 times before next week.
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Replies
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Treadmill Pros:
weather doesn't matter
can control pace/speed a lot easier
can set your own incline
Treadmill Cons:
doesn't prepare you for outdoor running (not good if you're training for a race)
I tend to be more sore when I run on a treadmill (I typically run outdoors and treadmill uses a different set of muscles)
belt is propelling you instead of you propelling you (it's an easier workout)
Outdoor Pros:
change of scenery/route options
less boring
easier to find running groups to keep you motivated
better prepared for actual races
Outdoor Cons:
weather conditions
stupid drivers
having to stop at stop lights/road crossings
I personally prefer to run outdoors, but you do whatever it takes for you to enjoy running!0 -
i personally can't run on a treadmill because its just boring for me. i don't run with music, i run with a 4 pound camelpak, up and down hills in my neighborhood. i don't look at a clock until i get back home, and i have the freedom to change my route constantly.0
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My treadmill is set up in front of the big-screen TV. You don't see the time go by. I also like walking outside near the river, but the treadmill is there, day or night, and expecially in winter when it is difficult to walk outside because of the ice.0
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I'm doing a C25K outdoors because I find that I can go for ages on the treadmill while jogging (watching tv at the same time, easier, belt does some of the work etc) whereas if I step outside I struggle to manage more than a few minutes, I wouldn't think anything of running 20mins on the treadmill, but as part of C25K I'm up to running for 5 mins at a time and tbh I initially founf the 3 min sections hard! So I reckon they are vastly different, and to my mind if I'm working this hard to run even for just a few minutes at a time, I think that outside running is training me much more effectively.0
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I do both. I am working on the C25K program, just finished week 5 on Friday. I try to run outside at least once per week, but its not always possible with the weather. It is much easier to run on the treadmill (less effort, easier to control your pace, etc), but it is a little boring. I find the outside runs more physically challenging, but less mentally challening. I just learned the other day that to make running on a treadmill similar to running outside on a flat course you should put the treadmill on an incline of at least 2. I haven't tried that yet, but that is the plan for this week's runs.0
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Agree with other posters, but I am a treadmill girl. I like that I can control the speed, distance and incline. I agree that it is a lot different than running outside. I try to get outside at least once a week, but the weather here is wet and rainy all the time!! I hate to be cold! Anyway, I am interested in what others have to say. Good luck with your program, whether you run on a treadmill or outside they are both great workouts!!0
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The treadmill gives people false sense of their running ability. The belt is actually doing half the work for you and adjusting the speed hinders you. I will suggest you run on a treadmill ONLY if the weather does not permit you to run outside. You can set your goals better by running outside and you are not running in place.0
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I struggle running on treadmills for several reasons:
-it's boring
-the pace is TOO consistent. If I start to get tired, I have to push a button and slowly slow down, whereas if I'm outside I can just instantly slow down without thinking
-it's boring
-the mechanics of running are different. I used to play soccer, which is where all my running came from, and I had never run on a treadmill until I randomly tried one at the gym a couple months ago.
-I just can't. I can't run for more than a mile on the dang thing0 -
I like that I can control the speed
You can't control your own speed outside?0 -
Also - if you have hip or knee issues, sometimes the treadmill is a little less hard on you because the impact isn't so hard. Most treadmills have a little give to the deck, but the road doesn't give at all.0
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running out side you have to use your legs to move, on a tread mill you are just lifting your legs up and down because the machine is doing the moving0
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I prefer the treadmill...its easier on my f'ed up knees and I dont have to get a sitter for my kids!0
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I'm starting to work towards running around the track at my gym. I started running on a treadmill, since I am mommy to two little girls so running outside is hard to time. Easy enough to hop on the treadmill during naptime though.
My biggest issue is speed. When I'm not the treadmill, I find myself running much faster, and therefor tire out really fast.0 -
wow thanks for the replies, and sorry... I realized what I pasted is very LONG!
well I live here in Portland, so I have to deal with the rain and cold... which I think I can get around.
Sounds to me I need to really push myself to get outside more and challenge myself. I think the fear with outside is that I tend to look down as I don't want to trip on anything, where as on the treadmill you can manage better form.... but if we don't push ourselves, then we go nowhere.
I am trying to sign up for the half marathon here on Feb 12th, and I have always wanted to be run a marathon so... here we go.
It is mentally difficult for me to switch from decreasing my spinning, kickboxing, lift and other classes to running more, but I understand we have to constantly change up the exercise routine.
appreciate the comments!0 -
I really prefer to run outside and will in cold, dark and rain...below freezing and ice are things that I try to avoid. I do have a treadmill here at home and use it on the days I just can't get out. I always put the treadmill on an incline and usually choose a program that changes speed or incline on 1 minute intervals so that I can push both speed and incline up further than I normally would because I know I can do anything for 1 minute. I agree that they both use different muscles and if you are training for a race it is best to run outdoors in all kinds of conditions because you never know what race day will be.0
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Everybody here speaks the truth. Treadmills make running feel like gliding on ice skates compared to the outdoors - even if you're going out of your way to avoid hills. Uneven surfaces seem to activate a million more muscles.0
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I tend to use the treadmill in the gym, especially so i can make use a consistent high incline
However thats only in short bursts or a long walk
If i'm doing a long run I do it outside, a lot more effective on the muscles, plus a lot funner
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I do both.
I started on my treadmill becuase I had it and I can't just stop. (Make sense) If I do I will fall off and hurt. I also do it because I have a 4 and 7 year old and have to do it with them around.
I have ran outside (not enough due to having my girls. If I could find a nice area it would be nicer.0 -
I always prefer to run outside. I live in Seattle so I certainly understand the not wanting to get out in the drizzle in the winter. But I have found that if you have the right gear running outside in the winter is a lot of fun. There are fewer people on the trails and right now the fall colors make my runs along the waterfront just amazing.
If you live in the Portland area I highly recommend the Portland marathon. It is an ideal first marathon and it happens every October. If that is a goal the marathon provides training plans and running groups in the area for all levels including those just starting out. It is easier to get outside when your meeting a group of people.0 -
I always prefer to run outside. I live in Seattle so I certainly understand the not wanting to get out in the drizzle in the winter. But I have found that if you have the right gear running outside in the winter is a lot of fun. There are fewer people on the trails and right now the fall colors make my runs along the waterfront just amazing.
If you live in the Portland area I highly recommend the Portland marathon. It is an ideal first marathon and it happens every October. If that is a goal the marathon provides training plans and running groups in the area for all levels including those just starting out. It is easier to get outside when your meeting a group of people.
thanks I definitely want to do the Portland marathon. I also moved from NYC, so one day hope to do the NYC marathon as well...
I don't feel like I am starting too late being 35 as I have been active for quite a while now, just need to focus on the running!0 -
If you live in the Portland area I highly recommend the Portland marathon. It is an ideal first marathon and it happens every October. If that is a goal the marathon provides training plans and running groups in the area for all levels including those just starting out. It is easier to get outside when your meeting a group of people.
My first marathon was the Portland Marathon. The course was AWESOME! However, it rained, so freaking hard - apparently the worst rain they had ever (it was several years ago). I love the opportunity to run in Portland, it's super for the waterfront area and great outdoors running.
I'm running several halfs coming up and have had to so some of my training on the treadmill. Mainly because of days like today - 40 mph sustained winds - would make it unsafe for me. However, I just can't do more than an hour - I get bored too easily It also changes my running style and I get more sore. I figured out today that it's more difficult too I'm not used to air that is warm like indoors has.0 -
I struggle running on treadmills for several reasons:
-it's boring
-the pace is TOO consistent. If I start to get tired, I have to push a button and slowly slow down, whereas if I'm outside I can just instantly slow down without thinking
-it's boring
-the mechanics of running are different. I used to play soccer, which is where all my running came from, and I had never run on a treadmill until I randomly tried one at the gym a couple months ago.
-I just can't. I can't run for more than a mile on the dang thing
I thought I was the only one who couldn't run for longer distances on that dang thing! I don't know why, but I can do an easy 5-6 miles outside with varying jogging speed/walking, but once I get to around 2.5 miles on the treadmill I automatically start dreading every minute and can't do anymore. The only pro it had before was that I knew exactly how fast I was going, but now that I have an Android I use Edomondo or Runkeeper and viola, now I know how fast or slow I go outside too
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There are a few perks that come with the treadmill... 1. You can run inside during inclement weather. 2. You can run inside 24-7 without having to worry about safety (ie cars/ muggers/ etc). 3. Treadmills are easier on your joints. Running on the machine is more forgiving than pavement
All that being said, I still (personally) find the treadmill boring and run outside at all costs!0 -
Iv only been running for 4 months now, but I only run outside.
Now its becoming winter i joined a week FREE pass at the gym for treadmill running during the cold months, and quite the FREE pass as i found treadmill running soooooo boring, even music didnt do anything for me lol I decided to suck it up and face the weather 4 times a week instead of my brain dropping out of my ear, also save me some money too. Plus there is nothing like the feeling of running from a savage stray dog lol you dont get experiences like that on the dreadmill.
also i would up the run time by and extra 30 seconds instead of a minute after week 4. Specially if your intending to run 3 days a week. If your going to run less than 3 days, up it by an additional 30s after week 6 or 7.0
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