3 Fat Chicks on a Diet Weight Loss Community  

Go Back   3 Fat Chicks on a Diet Weight Loss Community > Fitness > Exercise!

Exercise! Love it or hate it, let's motivate each other to just DO IT!

How fast do you walk/run, at what incline, for how long?

Reply
 
Thread Tools
Old 10-13-2011, 07:03 PM   #1
Senior Member
 
Join Date: Sep 2011
Posts: 119

S/C/G: 168/148/135

Height: 5'8"

Default How fast do you walk/run, at what incline, for how long?

I'm just wondering for those of you who run on treadmills how fast you go, on what incline, for how long. I'm 7 weeks into exercising several times a week, I think I need to jog/run for longer than I do, but I don't know how fast or how long is a good place to start.

I've been walking at around 3.8mph at a 2.0 incline for about 50 min, sprinkling in some running/jogging. For example, today I ran for 5 mins at 6.0. I wasn't totally winded after that, but I didn't want to overdue it and have to stop my workout.

I'd love to know about everyones routines!
__________________




Mini Goals:
1. Under 160 by 10/31 Goal met!
3. 150 or under by 2/1/12
4. Hit goal of 135 in March 2012
lissvarna is offline   Reply With Quote
Old 10-13-2011, 07:10 PM   #2
Junior Member
 
Join Date: Aug 2011
Posts: 16

S/C/G: 189/136/healthy&happy

Height: 5'8"

Default

When I run on a treadmill, I usually do 6 mph at a 1.5% incline and maintain that for 3 miles (about 30 minutes). When I don't do any incline I've been able to do the same speed for 5 miles. Right now I'm working on increasing distance while maintaining a steady pace. I usually cool down with a 1 mile walk (4 mph) at a 4% incline.

Last edited by Hikermc : 10-13-2011 at 07:13 PM.
Hikermc is offline   Reply With Quote
Old 10-13-2011, 07:18 PM   #3
Sweat Sweat Sweat!
 
Join Date: May 2010
Location: Arizona
Posts: 290

S/C/G: 190/ticker/130

Height: 5'7

Default

I start a warm up lap to get my muscles warm. Usually 3.5mph at 2% incline.
Then when it's time to get my run on. I drop the incline to 1%, and 5.5mph. I keep it there until I'm done. Then I do a 5min cool down. 3.5mph 0% incline.

I wanna work up my distance at the same speed. So I just keep going until I feel like my legs are gonna fall off..
__________________



TheLindsy is offline   Reply With Quote
Old 10-14-2011, 08:53 AM   #4
Ilene the Bean
 
Ilene's Avatar
 
Join Date: Jan 2001
Location: Ontario Canada
Posts: 11,766

S/C/G: 165/149/140

Height: 5'3"

Default

Everyone has a different level of fitness so what is a good speed or incline for me may not be good for you! My suggestion would be to start slow or with the Couch to 5k program which is a warmup for 5 minutes then run/jog for 1 minutee then recouperate for 1.5 minutes, this is done for the first week... the other weeks you increase your time for running, Google it...

If 6mph is comfortable for you then by all means do it... you can increase it by increments of .5 for a few minutes and see how you feel about it... Sounds like you're doing well though if you can do 5 mins at 6pmh... Keep it up!
__________________
I l e n e
Falling down is not failure....Failure is staying down.

Ilene is offline   Reply With Quote
Old 10-14-2011, 04:33 PM   #5
Senior Member
 
bellastarr's Avatar
 
Join Date: Aug 2008
Location: New York
Posts: 314

S/C/G: 238.5/?/no more scale 4 me!

Height: 5ft 4 (on a good day!)

Default

i run outside for 2 or 3 miles depending on how good i feel.

when i do the treadmill i run at 6.6 all the way up to 7.2 in 20 minute intervals at a 1.5 incline

when i walk the treadmill i do intervals at a high incline and alternate between 4.5 speed/15 incline and 4.2 speed and 13 incline. I do a half hour sometimes, sometimes 40 minutes.
__________________


Starting Point 238.5 lbs, Size 18/20 (2/20/11)
Size 12 Jeans (accomplished 10/28/11)
Size 10 Jeans (accomplished 12/23/11)
Next Goal: Size 8 Jeans (Valentine's Day)


"so you're scared and you're thinking that maybe you ain't that young anymore, show a little faith there's magic in the night, you ain't a beauty but hey you're all right..."
bellastarr is offline   Reply With Quote
Old 10-14-2011, 04:38 PM   #6
Senior Member
 
Aishah's Avatar
 
Join Date: Aug 2011
Posts: 152

S/C/G: 335/188.5/165

Height: 5'10 1/2

Default

For treadmill, I usually have it set to 3.6-3.8 and then every 10 minutes I do an incline of 6.0-7.0 for 4-5 minutes.

Example:
10 minutes: At 3.6
At 15 Minutes: Incline at 6.0 for 4-5 minutes

I'll usually do the treadmill for 30-35 minutes total.
__________________
2009: 300+
Healthy Re-Start:
April 5, 2011: 280 (Joined Gym)
July 27, 2011: 257 (New Diet Plan)
September 10, 2011: 235 (100 pounds gone!)
Mini-Goal: Onederland by New Year's ~Met 11/23

Mini-Goal: Normal BMI at 173
Daily Weigh-In: 1/25/12 - 188.5
Aishah is offline   Reply With Quote
Old 10-14-2011, 06:47 PM   #7
Brighter than the moon!
 
stellarosa27's Avatar
 
Join Date: Apr 2009
Location: Maryland
Posts: 3,653

S/C/G: 220/ticker/145

Height: 5'4

Default

I'm slow - I warm up for 2 minutes at 3.5 with a 1% incline, then I run at 5.2 mph. I can maintain that for 3 miles, then I usually give myself a break. I'm training for a half marathon, so I'm increasing my distance each week. When I "break" I go back to walking at 3.5 for 30 seconds to a minute (usually to drink water).

Sometimes I go 5.5 for 4 minute increments (usually related to whatever song I'm listening to) and then I always sprint the last .25 miles (at 6.0 or 6.2)
__________________


~Jennierose~
You must save yourself or remain unsaved - Alice Sebold
It's a very rare person who is taken for what he truly is.


COMPLETED:
Cherry Blossom 10 mile run - April 3, 2011
DC Triathlon (Spring)- June 19, 2011
Annapolis Half Marathon - November 19, 2011
Hot Chocolate 15K - December 3, 2011


New Blog: http://stellarosa27.wordpress.com/
stellarosa27 is offline   Reply With Quote
Old 10-15-2011, 07:51 PM   #8
Senior Member
 
jenjulia's Avatar
 
Join Date: May 2010
Location: Midwest
Posts: 124

S/C/G: 234/176.2/168

Height: 5'11

Default

I would love to start running again but I have a mind over matter thing. I'm just not ready to do more than little blips yet.

When I walk on the treadmill for cardio, I usually walk at 3.6 to 3.8 mph at a 4-6 incline for 30 minutes to an hour. I'll insert a couple jog stretches in sometimes every 10 minutes for 5 minutes at 4.0 (pretty slow). I'm hoping that I can increase amount of time and then eventually speed. slowly but surely.

When I cool down after lifting weights I walk for ten minutes on the treadmill starting at 3.6 mph and 9 incline moving every minute to two minutes down a speed and down an incline until I get to 3.3 mph and a 2-3 incline.
__________________
Jen
Eight months of lifting heavy things, moving my body, and learning to eat better =57.8 lbs gone! WOO HOO!!

jenjulia is offline   Reply With Quote
Old 10-15-2011, 10:43 PM   #9
Senior Member
 
lisa130's Avatar
 
Join Date: Apr 2010
Location: Midwest
Posts: 139

S/C/G: 154/146.6/129

Height: 5'5

Default

5 min warmup at 4.0, 0.0% incline
10 min at 4.0, 5%
5 min at 4.0, 10%
5 min at 4.0, 15%
5 min cool down at 3.5 - 3.8, 0%
__________________
lisa130 is offline   Reply With Quote
Old 10-20-2011, 01:12 AM   #10
hot. like a curry.
 
gloo's Avatar
 
Join Date: Jul 2007
Location: nor cal
Posts: 269

S/C/G: 308/248/150ish

Height: 5'4"

Default

I actually logged on looking for a thread just like this one.

I'm finally back in the gym and back on the treadmill. The word "run" hasn't been in my vocabulary since I was like 7. And even then it was more like "slow jog".

I've been doing a 3-5 minute warmup at 3.0 with 0 incline, working up in .5 increments to incline 5 at 3.2 and staying there for about 25 minutes. Tonight I spent the last five minutes before my cooldown seeing how much I could take, and I got up to a 9 incline for about 2 minutes. Huge achievement for me. Cooldown is at 0 incline, 2.7 mph (that's what my treadmill automatically does, probably since I'm only at 3.2 for the duration). So total 35 minutes, although this evening I really wanted to do more so I added on another 15 minutes, 3.0 mph 5 incline. (Who am I that I'm pushing myself?!?!)

Any tips on how to build up speed? I don't know what my mental block is, but I'm sort of terrified of running. I think watching years of biggest loser contestants falling off treadmills has scarred me for life or something.

I really want to be a runner one of these days, I just don't know if my body wants me to be. Any help would be appreciated.
__________________
blogness: little blue ticket (like a golden ticket. only little. and blue.)

the long and winding road:
gloo is offline   Reply With Quote
Old 10-20-2011, 08:46 AM   #11
Ilene the Bean
 
Ilene's Avatar
 
Join Date: Jan 2001
Location: Ontario Canada
Posts: 11,766

S/C/G: 165/149/140

Height: 5'3"

Default

gloo ... To build up speed do it gradually till you're comfortable with that speed, then increase it till you're comfortablel with the new speed, and so on...
__________________
I l e n e
Falling down is not failure....Failure is staying down.

Ilene is offline   Reply With Quote
Old 10-20-2011, 12:46 PM   #12
Wishful shrinking
 
barbaramatafeo's Avatar
 
Join Date: Oct 2010
Posts: 200

S/C/G: 266/235/160

Default

I am curious as to whether or not people posting here are hanging on to the front rails? I had heard that it is counterproductive and when I stopped holding on, I noticed a huge decline in my speed.
barbaramatafeo is offline   Reply With Quote
Reply
Posts by members, moderators and admins are not considered medical advice
and no guarantee is made against accuracy.


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are On
Pingbacks are On
Refbacks are Off

Similar Threads
Thread Thread Starter Forum Replies Last Post
MRC Couch to 5K Info Rocki Metabolic Research Center 463 09-17-2010 02:14 PM
WHy Exercise Won't Make You Thin: (A TIME article) lottie63 100 lb. Club 31 08-10-2009 02:29 PM
Treadmill for Klutzes LisaMarie71 Exercise! 23 11-24-2006 08:21 PM


All times are GMT -4. The time now is 06:45 PM.






Powered by vBulletin® Version 3.6.7
Copyright ©2000 - 2015, Jelsoft Enterprises Ltd.
Search Engine Optimization by vBSEO 3.3.2