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  #1   ^
Old Mon, Dec-26-05, 20:43
mable mable is offline
Registered Member
Posts: 35
 
Plan: none
Stats: 143/143/125 Female 5ft 4 in
BF:
Progress: 0%
Exclamation How fast should I be running on the Treadmill?

Hi,

I would appreciate anyone advice. I have been walking/running for 60 min on the treadmill for about 10 weeks, four days per week. Now, I am can run for 25 min without stopping, but my speed is only 3.8 (with no incline). Is that too slow? I feel great afterward, but should I continue at that speed, and go run for a longer workout, or should I try to speed up? By the way, after running for 25 min, I continue to walk the rest of the time.

I am currently 137 pounds, 5ft, 4in. I was 145 pounds before I started exercising, but I would like to lose a lot more weight.

Would appreciate any suggestions?
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  #2   ^
Old Tue, Dec-27-05, 03:10
SeekNfind's Avatar
SeekNfind SeekNfind is offline
Senior Member
Posts: 1,069
 
Plan: Stillman/Atkins
Stats: 251/251/175 Female 5'3"
BF:
Progress: 0%
Location: Barrie, ONT
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I think that sounds good.....great job!
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  #3   ^
Old Tue, Dec-27-05, 08:11
cs_carver cs_carver is offline
Senior Member
Posts: 4,629
 
Plan: Generic LC with tweaks
Stats: 204/178/165 Female 72 inches
BF:
Progress: 67%
Location: NC
Default What will your life allow?

Quote:
Originally Posted by mable
I have been walking/running for 60 min on the treadmill for about 10 weeks, four days per week. Now, I am can run for 25 min without stopping, but my speed is only 3.8 (with no incline). Is that too slow? I feel great afterward, but should I continue at that speed, and go run for a longer workout, or should I try to speed up? By the way, after running for 25 min, I continue to walk the rest of the time.


My inclination is to say that, if you can manage 60 minutes in your life four days a week for real (and not just "for plan"), then stick to that and try to run for a longer portion of that 60 minutes. When you're up to about 50 minutes running with a 10 minute cool-down walk, start thinking about changing speed or incline.

You might also want to try running as long as you can, walking a bit, running again, etc. until your time is up, leaving a cool-down walk at the end of at least 5 or 10 minutes. Maybe you're already doing this and just didn't say it.

A little bit of sprint work is never a bad thing, but IMO, distance is better.
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  #4   ^
Old Sat, Feb-25-06, 14:24
italiangel's Avatar
italiangel italiangel is offline
Senior Member
Posts: 107
 
Plan: general lowcarb
Stats: 160/133/120 Female 63 in
BF:??
Progress: 68%
Location: CENTRAL FL
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You are doing great! I would suggest that you increase your speed one point per week. For instance run at 3.9 for a week and then increase it to 4.0 the next. If it feels too hard to move up keep it at the same pace until you feel ready to move it up. Another idea is to run at intervals (HIIT) this increases your aerobic capcity in shorter amount of time. It also burns fat faster. Look into it! It may be what you need to kick inot the next gear.
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  #5   ^
Old Sat, Feb-25-06, 16:46
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camaromom camaromom is offline
Senior Member
Posts: 5,280
 
Plan: Atkins/lowering cals
Stats: 187/143.6/135 Female 64
BF:35.2/ 20%/20%
Progress: 83%
Location: Lafayette, IN
Default

Are you checking your heart rate at all? If so, are you getting your heart rate up to at least 65% of you maximum heart rate? If not you can do several things, you can change the incline, speed or length of your work-out to burn even more calories.
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  #6   ^
Old Sun, Mar-12-06, 00:19
truffle00 truffle00 is offline
Registered Member
Posts: 266
 
Plan: PSMF
Stats: 255/199.5/160 Male 68"
BF:
Progress: 58%
Location: Chicago, IL
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3.8 mph sounds a bit slow for running...are you saying that's what you're running at, or walking at? I agree with italiangel; go at 5-6 mph now for maybe 2 minutes, then walk around 3 for 2 minutes. If you're not tired after those 2 minutes of running, either increase the intensity or duration, and repeat until you have 30-40 minutes in.
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  #7   ^
Old Sun, Mar-12-06, 05:36
mable mable is offline
Registered Member
Posts: 35
 
Plan: none
Stats: 143/143/125 Female 5ft 4 in
BF:
Progress: 0%
Default

Yes, I was running at 3.8, but now, I am 4.3 mph. I do it this for 5 min, then walk for 2 min. It is still too hard for me to run at 5 mph. I feel like my legs cannot keep that stride.
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  #8   ^
Old Sun, Mar-12-06, 15:45
truffle00 truffle00 is offline
Registered Member
Posts: 266
 
Plan: PSMF
Stats: 255/199.5/160 Male 68"
BF:
Progress: 58%
Location: Chicago, IL
Default

Push yourself a bit. Unless it's just way too much, and you might trip and fall, going a bit harder will push you out of your comfort zone and make you improve, faster. If you're shooting for intervals, starting at 5 minutes for the effort portion is a bit high (it indicates that you aren't working hard enough). If you can't keep up at a higher speed, then stay at 4.3 but add slope.
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  #9   ^
Old Thu, Mar-30-06, 14:52
Marcia Mae's Avatar
Marcia Mae Marcia Mae is offline
Never Give Up!!
Posts: 2,936
 
Plan: Atkins
Stats: 200/139/140 Female 5 feet 5 inches
BF:
Progress: 102%
Location: Wisconsin
Default

Hi Mable. When I first started exercising, I too ran at about 3.5 to 4.0 mph. I would walk/run in the same way you described. Many people probably think this is awfly slow for running, but when you have short legs (I am also 5'4"), and your stride is short, quick and light, this still provides a good workout. When I try to run at 5 or 6 mph, I get shin splints (yes, I do warmup and stretch!) and feel very awkward - like I'm pounding the pavement. Now I am up to 30 minutes of continuous running, at about 4.5 mph - and still feel very comfortable (although I am sweating like crazy and breathing where I can't keep a long conversation, hr at about 145bpm). Many years ago I used to run 30 minutes a day at 6.5mph - I was in very good shape but ended up pushing myself too far, I tore my right achilles and couldn't run again until now (6 years later). I am not going to mess this up again, by pushing myself too far - if you feel you are getting a good workout and are getting that wonderfull endorphin high - then your speed should not matter so much. Your body will tell you when you can do more - when 4.2 is too easy, move up slowly - and enjoy yourself.
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