Treadmills...

[Kris111]

Just wondering for any tips on running on the treadmill  ? 

Like if you do hill training how many days on should you do the treadmill? I have a really hard time figuring out if I do a incline because it seems to stress my body out and eventually either I break down and binge eat or I feel tired and not hungry like my body goes Into fight/flight mode from the stress. 

Does It just depend how long you do hills for and how much incline and how much rest you get like basically a time saver  ?  I'm down to very maximum of 2 or 3 incline but I go down to lower inclines as well for approximately 30 minutes...  if I try the treadmill... but I also run outside more regularly cuz treadmill just seems to mess up my progress all the time but since I spent the money on it I guess I'm determined to somehow fit it into my routine. 

[Julia_G]

Hi, @Kris111 , the advice I got from my gym trainers was that if I wanted to simulate outdoor running I should always keep the basic incline at 1%.  Then if I wanted to simulate a hill, I needed to go higher.

So I think fir basic run training 1% is fine, and keep it at that whatever speed you choose.  Then when you want to cool down (ready to stop) just either drop to zero, or drop your speed.

It really depends on what your goals are.  These days when I walk I work on 30 mins 3 times a week and go gradually up on a fast walking speed to a 6 incline, peaking at about 22 mins, then gradually go down.

When I was marathon training I did about 60 mins on the treadmill (even though that was boring) and alternated increasing speed for some intervals (though I never was very fast) and increasing incline on other intervals.

Basically I think intervals - periods of intense effort alternating with strong, but not intense, effort builds fitness.  Only you can know what those levels are for you.  

It’s a good idea to get a sense of what level of speed and incline you can manage while still having a conversation - that should be your basic intensity (where you feel like you could keep going for a good long time), and if you want to build on this, alternate with something harder (more incline or more speed - don’t try both at first until you are comfortable).  Once you know that you can work on improving.

Two or three times a week is good for a start.  You can do more, but it is always good to build in rest days, especially if you are pushing yourself.  I always give one day rest between gym sessions.  If your are new to working out, you might want to give two days, especially if you have pushed yourself.  On the other hand, if you are working very gently, and feel fine with no stiffness or soreness, it won’t hurt to work our, or run on the treadmill the very next day.

The key is to (as they say) listen to your body!  Give it the rest it needs, but also give it the challenge it needs.

[Glenda]

@Kris111  Kris,  I'm totally confused by your post.  I don't recommend that you do what I'm doing because everyone says that intervals are so great..... But I checked and I used more calories increasing the grade to steeper than making the treadmill go faster, so for a long time I just walked for 40 minutes on a grade of 7.  Maybe I should know what you are talking about when you say you walk a maximum of 2 or  3 grade (??) or whatever.   That is almost flat. !!!  I read the news paper or a book while I walk, and it certainly isn't stressful.   You probably have entirely different goals.  I'm just maintaining my weight and mobility as I am 77.   I only  walk at 2.8 - 3 miles per hour depending on how fast the music is on the TV music channel.  It is great to have my coffee & a fan and shade always here in Texas.  Too bad you just feel your treadmill is just messing you up.  It is handy to have a close bathroom sometimes too.

[Kris111]

First thank you julie that's a awsome answer and makes a lot of sense.

And glenda exercise is a stress and I've been reading something I'm probably getting Is high cortisol. 

I'm not a Walker I am running on the incline.  I've ran on 7 etc. But hardly ever go that high anymore,maybe 5 if I'm real ambitious but mostly keep it to 3 or 4. 

 I just kept gaining weight...I'd put on 10 lbs or so.  I think im figuring it all out I think maybe I wasn't getting enough rest and carbs, could be a combination. I'm slowly figuring it all out I think.

But incline for over 30 minutes or so ( I usually do about 6 miles on speed 7 so like a hour or so probably less)   if I do it like 2 days in a row I'd say that I think it really messes with my hormones big time and I become overtrained cuz when I do finally rest I can feel my insides of my body repairing and have a lot of those overtraining symptoms like insomnia, depression out of nowhere etc. 

I used to be able to run outside without a rest day and still lose weight/ do fine. ( still rest and do mainly outside for now unless I am desperate and need the treadmill) I think maybe hills are just more complicated and take a lot more out of you and maybe just have to be careful with how you eat and rest. 

[Dominique]

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@Kris111 wrote:

just have to be careful with how you eat. 

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I think you nailed it here. Especially since you mentioned binge eating in your first post. You already asked about running on treadmill last May (Does incline on treadmill make you bulky?), but your real concern then appeared to be related to having gained weight and how to lose it, like now. If so, you should sit down, forget about treadmills, incline, running etc. and focus on what, how and how much you are eating. Exercise is good for health and fitness, but it’s probably not an issue for you: you’re likely fitter than average since you have no problem running, even on incline, and you’re probably young enough not to have developed any chronic medical condition. So focus on your diet if losing weight is your primary goal. But maybe you’re still a healthy weight and should pay attention to issues like stress (not just the exercise-induced one).

[Kris111]

Thank you. Yeah I finally have been decent on track with eating again. Ys not too overweight but my PMS was driving me crazy blowing up like a balloon and getting miserable  so I def wanted to lose like atleast 5 lbs.

I'm down 2 lbs finally was just hard getting my eating back on track because I'd keep getting the crazy cravings for carbs and sugar (was never like that before I ate way healthy) ...I swore it was the incline on the treadmill but I think I just wasn't eating enough carbs in the day, why it was happening and been focusing on stress for a long time now but I find it's not even stress that matters so much it's all incorporating more rest and carbs. 

[Dominique]

I noticed you have an unusually high step count:

If you’re struggling to maintain your weight (or not to gain) with such a high level of activity, this could indicate your eating isn’t on point. Again, I would focus more on the eating side than on what you are doing on the treadmill. Also make sure you get proper rest. And it could be a good idea to spend less time doing cardio (e.g. running), reallocating time to resistance training, or perhaps non-exercise hobbies (for their relaxing / stress relieving value).

[Glenda]

@Kris111  Kris,  I read an article, I've forgotten where, but it said that people who start a new exercise program to lose weight ate 124 calories a day more and didn't lose weight, they gained.   Are you eating more because you are making a big effort to exercise?    All the studies I've read say exercise is essential for good health.  You will live longer and be healthier  with exercise, but it doesn't help you to lose weight.  No one wants to believe that.  You might want to keep it in mind.  Diet is more important if losing weight is the primary goal.

[Kris111]

Youre 100 percent believe you are right at times I have been guilty of looking at my Fitbit thinking I can eat more but I always realize I should be listening to my body more then Fitbit. Been trying to again. 

And to other poster I do muscles still and just do other hobbies with less movement.

Whatever is happening I'm sure it is all about diet and carbs because increasing carbs has helped curb the sugar/carb cravings and it always seems to be just before that time of month they come.