Running

I started the C25K program for the 2nd time tonight.  I have started on the treadmill and my question is how do you determine the mph to run/walk?

It is probably based on your fitness level and what speed you are comfortable at running or walking...

 I did the c25k as well.  Don't worry about how fast you are going.  Just do it.  I think sometimes our culture of "things have to be perfect" really stands in our way.  Finishing is the most important thing.  

I couldn't agree more.  When I first started running last year I pretty much set myself up for failure b/c I had it in my head that I had to run FAST!  Of course I couldn't maintain it and had to slow down which eventually got me to where I am today--and that's certainly a much better place!

My dad always says "Showing up is 90% of life".  How true!  Its not all or nothing - you just have to show up consistently.  And all that showing up?   It builds consistancy over time.  100 imperfect work outs is worth much more than 5 perfect ones.  

Just doing it counts for a whole hellva lot.  Speaking of which, I got some showing up to do myself today :) 

Like everyone else has said start with what you are comfortable with.  As you get more used to it then you can start pushing a bit beyond your comfort zone.  You don't have to be fast and you don't have to be first, the only competition you really have is yourself.  Make it through your first 5k then try to improve on it in your second one.  With some training you will soon be setting PRs.

Congrats on taking that first step to a lifetime commitment!

I am middle of W3 of C25K and am enjoying it, knowing that I am pushing myself more each time I take to the streets.  I don't do it on a dreadmill so I have no idea of speed.  When I started talking about the C25K, I too was wondering about the speed I needed for it to 'count.'  The best advice came from my personal trainer - Just run faster than you walk, speed doesn't matter.

Enjoy!

 

Ok, i know it really is all about comfort, etc.  but if you want a launching point - try walking at 3mph and see how that is - adjust faster or slower as needed.  try running at 5mph - again, adjust if that's too fast or too slow.

Fitness level, length of legs all play a factor, especially at the beginning.  3mph used to be a brisk walk for me, now I find 4.1 pretty comfortable.

Good luck!

Length of legs is so true!  At about 6 foot I I sometimes feel slow at my speeds (which are improving) but I then remember that I have a 28inch inseam which means I have a much shorter stride and need to maintain a higher candence than someone with longer legs.

You starting point speeds are exactly where I started walking and then transitioned into running.

i did the C25K last spring (a year before i had my sleeve) and i just focused on the minutes i was supposed to run. i kept up with it and completed a 10K, and this fall i am registered for my very first half marathon. i am a SLOW runner, i do a run/walk combo that really works for me and as the weight drops off (i had my sleeve two weeks ago) i will be able to do go from 2 minutes running/1 minute walking to 3/1 and then so on. before i know it i hope to just be running. but right now the 2/1 gets me a mile in 14-15 minutes.

i joined a running group and LOVED it, thought i would hate it. there are walkers, runners and super crazy runners with any group. i made a lot of friends and improved so much.

your endurance builds up fast and you will amaze yourself. i kept telling myself how much easier it would be if i wasn't carrying a backpack of of 130 pounds, dreaming of how easy it would be if i could only get rid of the weight.

good luck to you, i am so happy to find a forum with so many running peeps!