Just started exercising (terribly out of shape) and I'm trying to figure out what speed I should use on the treadmill. My sister tried to help and was quite astonished that I was only going about 3.5. She seemed to think I should be at least at 4.0 but when I try that I feel like I'm hanging onto the bar for dear life. Also, when I go at 4.0, I get extreme burning in my calves while the rest of my legs feel like they're hardly working. It's hard to describe but it doesn't feel like my calves are getting tired more like a burning. My sister thought this meant I was still going to slow but I barely hang on as it is. Is 3.5 too slow? Should I just push through the pain and do 4.0? I've tried intervals of 1 minute at 3.5 and then 1 at 4.0 and repeat but that minute at 4.0 is nasty. Am I just a wuss?

Jessie,

Now, I am not a trainer, so I'm just going to answer this based on my own experience. I DO NOT think you are a wuss!!!! If you are just starting to exercise it is not at all surprising that 3.5 feels too fast for you. Don't feel pressured by your sister or anyone else. Only YOU can tell what feels right. If it hurts (really painful, not just exercise burn) or you feel like you are going to fly off then SLOW DOWN! At first I was going to say slow down if you are uncomfortable, but exercise is not really supposed to be comfortable, so forget that! Later you will be stronger and able to push yourself harder. For now, I think it would be best to go at a slower pace and then build up to going faster. I have been exercising for years, sometimes very regularly and sometimes not. I just recently started running (I'm heavy - need to lose at least another 100 lbs) so now I am going 4.5 to 5.0 mph. When I was not pushing myself to run and was just walking, I went at 3.0 for a warmup and then 3.5 was the bulk of my workout. Sometimes I would push it to 4.0 at the urging of my trainer friend. But that was only after exercising for a while. I also think your height makes a difference. I am very short (5'2") so 4.0 is a jog for me, while it may not be for someone with longer legs.

The other thing that I found about going 4.0 was that at first I tried to walk fast at that speed. I felt crazy awkward, uncomfortable, etc. When I switched to jogging at that same speed it was MUCH easier! I know that does not make much sense but there it is. Just try different speeds, walking, jogging, and find what feels right to you.

Your workout is not supposed to be a "walk in the park" so once you get more comfortable on the treadmill, say after a few days or so, you should try to push yourself. You want to be working up to a good sweat. You may also want to keep working on those intervals you tried. You will be shocked to find out how quickly you will build up your endurance. I was NEVER a runner and NEVER thought I would be but three weeks ago I started the Couch to 5k program (you can find it at www.coolrunning.com) and I am so PSYCHED!!! Pushing myself physically is the best thing I've ever done I think. I'm planning on running a 5k in June!!!

Anway, keep up the good work and remember to listen to your own body, not your sister. If you ever get a trainer (which I would recommend) than definately listen to her/him. Your trainer will push you beyond what you thought you could ever do - at least she should! If it wasn't for my 2 friends who have been my trainers I never would have pushed myself as far as I have.

Good luck!!!
Heather

Best way to find the right speed is to know what your max heart rate should be for best cardio workout, and find the speed that will bring you to about 15-20% below that. Whatever speed that is.... 2.0, 2.5, or 3.5 as you're doing. You'll find that as your cardio fitness increases, you'll need to increase your speed (or incline) to get your heart rate up and to keep it at its optimum speed for best cardio/aerobic results.

I'm not a big believer in pain DURING a workout. Some achy muscles 24-48 hours after is okay. Are you already walking on an incline? That could cause calf pain. Walk flat for a while before you start playing with that incline button.

Also, when I'm on a treadmill, I don't hang on. I'm swinging my arms and trying to maintain as natural a walking motion as possible.

Finally, I don't know how sophisticated the treadmill is that you're using, but the ones at my gym have a choice of programs - cardio, fat burning, hill climber, interval, etc. Tell your sister that the fat burning workouts are usually a lot slower than the straight cardio ones. Just because you're walking slowly doesn't mean you're not getting the cardio and/or fat burning benefit. Does your treadmill have handles that you grab, that sense your heartrate? Use them. Or, invest in a heart rate monitor - a simple device that straps around your upper arm and chest, transmits a signal to a "watch" on your wrist. Great tool to own.

Thank you for the responses! Glad to hear someone else was at 3.5 for a while as well. And I will be checking out that running link. Also, I think you might be right that I need to jog at that speed. I usually do the elliptical for 30 minutes so when I say there's pain in my calves I mean it's not the same as the tiredness I feel in my calves after I've been on the ellipitical; it's more actual physical pain. I think I will try going at 3.5 for a little while. Also, thanks for the advice on the heart rate. I found the formula (220-age) so I will be checking the machine to see whre I'm at.

Hi Jessie,

First off, if didn't stretch before you started walking, that could be part of the problem. Before you get on the treadmill, take 5-10 minutes to stretch your legs and pay particular attention to your calves since you know they cause you problems now.

As for speed on the treadmill, I never go right to my top speed, you need to warm up. Start at a speed that is comfortable or even easy for you, and increase your speed every few minutes until you are at a speed where you feel like you are working up a good sweat. Try the talk test, you should be able to answer questions that are asked of you in short sentences, if you can easily hold a conversation you aren't working hard enough, if you can hardly talk at all, you are working too hard.

If your calves still hurt after stretching and warming up, you can take quick break to stretch in the middle of your workout or you can do shorter workouts a few times a day.

Also, make sure you stretch when you are done.

Speed is an individual thing and only your body will be able to tell you how fast you should be going. The worst thing that you can do as a new exerciser is overdo it. You'll be able to increase your speed the more you work out.

Good Luck and keep at it!

Jessie:

You indicated that you just started working out. Take it gradual. The worst thing you can probably do is to push too hard, too fast and end up with an injury

When I started in 2007, I walked on my treadmill at home at 3MPH for 10 minutes and thought I was going to die. My shins hurt so bad. I did that for 3 days and then upped the time to 12 minutes. Then after three more days, I upped it another 3 minutes for a total of 15 minutes at 3MPH. I kept upping the time every few days and then also gradually increased the speed as well. I started at 244 lbs. and by doing just that little bit of walking (at not a too terribly fast speed) I was loosing 3-4 lbs. consistantly. I have since gotten down to the 150-160s and have incorporated all sorts of other activity (weight training, elliptical, kick boxing classes, pilates) to the mix to keep things interesting.

As long as you are consistent and keep moving, the weight will come off. Like the other posters have said, listen to your own body - start out gradual and you will be able to work yourself up as you go.

You aren't a wuss! Your speed should be whatever is needed to get your target heart rate in the range. As your fitness level improves, you will add speed/intensity to maintain your target.

Here is a site that might help you.


http://exercise.about.com/cs/cardioworkouts/l/aa022601a.htm

Hi Jessie,

No way are you a wuss!

I bought a treadmill a couple of months ago and really just started getting serious for about the past month. I started at 3.0 and thought that was tough. Now it is my warm up speed and cool down. I am going to start the Couch to 5K, but I came up with my own routine that seems to be working for me. Keep in mind that I also have about 100 pounds to lose, and it is amazing to see how my endurance is really improving.

• Walk at 3.0, 3.2, and then 3.5 (increase speed each minute) for five minutes
• Jog at 4.0, 4.2, and 4.5 (increase speed each minute) for three minutes.
• Repeat until 2.5 mile goal reached

This takes me about 40 minutes. When I started out last month, I could only walk at a maximum of 3.5. Then I started 4.0 for about thirty seconds at a time, and each week I increased both time and speed. Challenge yourself, but be very careful about overdoing it. This morning my legs hurt so bad that I had to stop after 1.5 miles. I had worked up a decent sweat already, and I wasn’t too tired, but my legs were killing me. I must have pushed too hard this weekend. I’ll try for the whole thing again tomorrow.

Listen to your body, push yourself a little more each week, and pay no attention to the know-it-alls. This is a very personal journey.