Help with running

cstroh13
cstroh13 Posts: 24
in Health and Weight Loss
Does anyone have a "treadmill running routine" for first time runners. I am weightlifting, but on my days off (except one) I need to do some heavy cardio. I want to get myself running, I've never really been able to. My goal is to be capable of running at least four miles. Any ideas?
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Replies

  • bigblondewolf
    bigblondewolf Posts: 268 Member
    Check out the C25K program. It's definitely made a runner out of this girl. Plus I've noticed a definite improvement in my lung capacity and my working heart rate is now lower.

    ETA: They even have a smartphone app that counts down each interval for you as you run.
  • skippygirlsmom
    skippygirlsmom Posts: 4,433 Member
    C25K.
  • ew_david
    ew_david Posts: 3,473 Member
    Why the need for "heavy cardio"?

    C25K is what you're looking for.
  • pink_daisychain
    pink_daisychain Posts: 26 Member
    Runners world has a good 12 week beginners plan which my friends currently doing. I started with c25k but found it a bit restrictive as i felt i could do more so only used it up to week 5 i think. But it was a good starting point!
  • runfatmanrun
    runfatmanrun Posts: 1,090 Member
    "Heavy Cardio"...this made me laugh actually. I've heard good things about C25K. Or just start running and see how long you can go then try again the next time and go a bit further. And for god sakes, stay off the treadmill unless you have to. Get outside and do you "heavy cardio".
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    forget the treadmill. head outside.
  • kshadows
    kshadows Posts: 1,315 Member
    forget the treadmill. head outside.

    This.

    Plus c25k
  • DeguelloTex
    DeguelloTex Posts: 6,652 Member
    Why would running four miles outside be inherently better than running four miles indoors or on a treadmill?
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    Why would running four miles outside be inherently better than running four miles indoors or on a treadmill?

    who said it was?
  • DeguelloTex
    DeguelloTex Posts: 6,652 Member
    Why would running four miles outside be inherently better than running four miles indoors or on a treadmill?

    who said it was?
    Then why suggest it as opposed to just answering her question?
  • ew_david
    ew_david Posts: 3,473 Member
    Why would running four miles outside be inherently better than running four miles indoors or on a treadmill?

    who said it was?
    Then why suggest it as opposed to just answering her question?

    Some don't know to ask. Running outside trumps a treadmill for me any day, unless it's winter.
  • murphy612
    murphy612 Posts: 734 Member
    I just started the C25K and I like it. Because the running intervals are pretty short in the beginning I couldn't do it on a treadmill, adjusting the speed so often was very clumsy. But you might be able to do it.
  • DeguelloTex
    DeguelloTex Posts: 6,652 Member
    Why would running four miles outside be inherently better than running four miles indoors or on a treadmill?

    who said it was?
    Then why suggest it as opposed to just answering her question?

    Some don't know to ask. Running outside trumps a treadmill for me any day, unless it's winter.
    Ask what? Whether they can run outside?
  • SarcasmIsMyLoveLanguage
    SarcasmIsMyLoveLanguage Posts: 2,668 Member
    Why would running four miles outside be inherently better than running four miles indoors or on a treadmill?
    Four miles on a treadmill would drive me insane with boredom.
  • jrline
    jrline Posts: 2,353 Member
    Start out walking and work up to jogging/running. Go outside treadmills suck. I used to only be able to walk 3 miles in an hour now I am averaging 5 miles in an hour on the mountains of Northeast Georgia. When in a 10k I can be under an hour.

    29509743.png
  • ew_david
    ew_david Posts: 3,473 Member
    Why would running four miles outside be inherently better than running four miles indoors or on a treadmill?

    who said it was?
    Then why suggest it as opposed to just answering her question?

    Some don't know to ask. Running outside trumps a treadmill for me any day, unless it's winter.
    Ask what? Whether they can run outside?

    I'm fairly certain no one needs permission to run outside. Pretty sure you're just splitting hairs at this point.

    *eyeroll*
  • mizroxy13
    mizroxy13 Posts: 466 Member
    When I started running, I would go outside and run a block, then walk a block, and repeat as many times as I could for the duration I chose. I started with as little as 8 minutes and worked my way up to 35, which I can now run the entire time. One of my biggest motivators was the Nike Run app on my phone which tells me exactly how far I ran, how long it took and how many minutes my mile was. I found myself wanting to outdo my last run every time and it has really helped keep me motivated just by being in competition with my own self! You can also find friends on it to keep you motivated and you can see what they are running too to help you gauge your own success. Good luck!
  • SonicDeathMonkey80
    SonicDeathMonkey80 Posts: 4,489 Member
    If running is "heavy cardio," what is considered "light"?

    And run on whatever you gotta, even if you insist on treadmill torture. For your purposes though, I think running outside would provide more satisfaction/motivation and probably help you stick with your goal.
  • rsclause
    rsclause Posts: 3,103 Member
    For me I like being outside when running. I guess if you really want to stay inside you could simulate hills (incline) and such and change up speed. I think you get a better workout with real hills and obstacles you need to move around. I just can't imagine doing the mileage I do on a treadmill.
  • dqrunsalot
    dqrunsalot Posts: 7 Member
    Perhaps the OP needs to be around the house while her son naps or plays close by? In that case, by all means use your treadmill. I think optimally, it's more refreshing to be outdoors to do a run regardless of intensity or duration. Be cautious however, concrete and asphalt can be very unforgiving for beginning runners who may not have proper footwear and technique, so go slow and have fun whether indoors or out.
  • scrappyfrog
    scrappyfrog Posts: 11 Member
    C25K. i also prefer running outside, but most of mine i have to do indoors on my treadmill due to little one at home. Good luck!
  • gobonas99
    gobonas99 Posts: 1,049 Member
    Why would running four miles outside be inherently better than running four miles indoors or on a treadmill?

    For me, it is because running more than a mile or so on the dreadmill makes me want to kill myself (I can force myself to spend 10-15 minutes on one, but no more).....whereas I can run for 60+ minutes outside. Even in winter. I just make sure to dress properly for the weather. :flowerforyou:
  • thismamarox
    thismamarox Posts: 105 Member
    I do interval running. I use the 20 minute Body for Life method, but I have tweaked it to push me. My example is as follows:

    First 2 minutes walk @ 3.0
    1 minute walk 3.5
    1 minute jog 5.0
    1 minute run 5.5
    1 minute run 6.0
    1 minute walk 3.5

    1 minute jog 5.0
    1 minute run 5.5
    1 minute run 6.0
    1 minute walk 3.5

    1 minute jog 5.0
    1 minute run 5.5
    1 minute run 6.0
    1 minute walk 3.5

    1 minute jog 5.0
    1 minute run 5.5
    2 minute run 6.0
    1 minute walk 3.5 = 20 Minutes

    I push out another 3 cycles to go 32 minutes. You can start as slow or as fast as you want to adjust to your personal limits. as you progress, you can increase speed, incline, time ect...
  • kbolton322
    kbolton322 Posts: 358 Member
    forget the treadmill. head outside.

    ^^^^This^^^^
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    Why would running four miles outside be inherently better than running four miles indoors or on a treadmill?

    who said it was?
    Then why suggest it as opposed to just answering her question?

    many people struggle running on a treadmill for a number of reasons. they can have a mental block, or a physical issue. i mean, a treadmill forces you to run at a consistent pace until you adjust it. that can prove hard for a beginner.
  • cstroh13
    cstroh13 Posts: 24
    C25K it is! If I can get my husband outside to run with me then I will definitely run outside. I know my fear sounds stupid and an "excuse" to some of why I'm too afraid to run outside, but I live in a small town with no running trails and highway all around. I swear everyone has dogs around here and I have a big fear of one of the meaner ones getting out and biting me. I feel like running, but not running THAT fast yet haha with someone with me though I'd feel safer. My husband is used to all these dogs. I have no clue where I got "heavy cardio" from haha I guess running as opposed to walking? O.o anyway I checked out C25K and it is exactly what I want in order to teach myself to run and build the strength to do it. If I can get outside I'd prefer that over a treadmill too (especially since I don't know how to work this one). Thanks everyone for your input!
  • cstroh13
    cstroh13 Posts: 24
    C25K. i also prefer running outside, but most of mine i have to do indoors on my treadmill due to little one at home. Good luck!

    This also, I am home with my son until my husband comes home around 6. I'm wanting to head out to run around 7. My little brother is moving in this weekend so I'll have a babysitter around 7 finally!
  • r_kraft
    r_kraft Posts: 27 Member
    Here are two books you might want to look at:

    Running for Mortals: A Commonsense Plan for Changing Your Life With Running
    Marathoning for Mortals: A Regular Person's Guide to the Joy of Running or Walking a Half-Marathon or Marathon (also covers 1/2 marathons)

    Both are by John "The Penguin" Bingham and Coach Jenny Hadfield
  • stuffinmuffin
    stuffinmuffin Posts: 985 Member
    forget the treadmill. head outside.

    This.

    Plus c25k

    ^^^ I third this.
  • jrline
    jrline Posts: 2,353 Member
    I don't do treadmills but for outside running run 2 minutes walk 1 works well got my last 10k in 56:35

    29509743.png

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