I'm trying to judge where I'm at as far as running on the treadmill goes. So my question is, for someone who is not an athlete, just your average Joe Shmoe, what would you say a decent pace running on the treadmill would be?

Also, I keep my hands very low when I'm running, right around my hips. I see most people have their hands up around their chest. Is there a right way, a wrong way or is it just whatever you are comfortable with?

V.

Hmm.. I guess jogging/running should be at a pace at which you are comfortable. I have been doing the Couch to 5K running plan for about 2.5 weeks now, and I can jog 90 seconds at 7.0 or 7.3mph but when looking at longer distances of 3 mins, I'm only a 6.3 or 6.5. so far.

If I'm doing HIIT, I can go like 11-12mph or 15-20 seconds only and then walk around 2.5 to slow my heart rate again.

As far as your hands are concerned, just make sure your shoulders are loose and not rigid and your hands are below your chest when running (I think that's the right advice). I was tense running one day and my left shoulder hurt me for a week, and interfered with my weight training too.

Good luck with your running!

whatever speed you can hold a conversation at is what speed you should run at.

" a decent pace running on the treadmill " is a very subjective thing and obviously is influenced to varying degrees by your goals, current level of aerobic fitness, health, age, your physical stature etc. In most cases, there is no " right way, a wrong way " per se.

As with any new foray into any type of exercise, starting off ' easy ' probably the most prudent approach. I'd use a few sessions of ' trial and error ' at first to see where you feel most ' comfortable '. I'd view ' comfortable ' as simply being able to breath very deeply as you walk / jog but certainly not gasping for air or wheezing, trying to constantly catch your breath.

You say you're running now.......what speed do you run at .......and for how long ?

I had this same question when I first started running on a treadmill. If you're using the treadmill for weight you're better off to pay more attention to your max heart rate during your workout if possible. Here is a link to a chart you can use to determine what your target heart rate should be

Target Heart Rate Calculator

It is important not to go over your max heart rate since that can be very dangerous. It doesn't really matter what speed you are going since target heart rates for different workout levels will be different from person to person.

One person running 5mph can have a different heart rate than someone else running the same speed. If you can find the target heart rate for a cardio workout for your age you'll have much better results than trying to determine a speed. Hope this helps

One more thing I'd like to point out is when you are trying to maintain a set target heart rate during your workout, your speed will increase naturally at that same heart rate since the more fit you become, the more effort it takes to get your heart rate to that same target.

Thanks for all the input everyone.

I've been doing the treadmill on and off for years. Currently, once I finish a 5 minute warm up (2 1/2 minutes at 4.0 & 2 1/2 min @ 5.5), I run (I have short legs so for me it's a run, lol) at 6.0 for about the next 20 minutes. Then for the last 5 minutes I like to sprint it out and increase the speed each minute. The point I am at right now is I am finishing off my last minute around 7.5 - 8.0. Then I do a 5 - 10 minute cooldown at 5.5, walking the last minute or two back at 4.0.

I kind of pay attention to my breathing. When my breathing seems pretty consistantly steady time after time I then begin to increase the speed.

My main purpose for doing the treadmill is weight loss but I do want to build up my stamina as well. I would like to maybe one day run in a mini marathon.

Thanks for the target heart rate information. I'm going to look into that further and compare where I'm at and where I should be.

V.