calling on all crazy people who run

So I got a treadmill for Christmas. 

I never have ran on purpose.  I figured out how to walk on this thing (only 2 injuries... so far) and I thought I would start the couch to 5k running program. 

It is not going well.. I am too out of shape, the first minute of running my heart rate tripled, lungs burned and I thought I would die (or break many bones falling off the back end of this thing since I forgot to clip on the safety thingy).

So where do I start, does anyone know of a modified running plan or how to make the expensive machine taking up half my living room a more useful tool.  Walking is going ok, 30 minutes is all I do at a time.  Is there tricks or tips to make this more enjoyable?

Michelle

I used the Zen Labs C25K program and was running a full 5K within 6 weeks (I think it is a 9 week program to get you there, but I was a bit accelerated) :) It calls for three times a week, but I did it every other day (I did contact the program folks and ask) and they were fine with that so long as on my 'rest' days I was not using the same leg muscles. I began running a 5K every other day for weeks and then fell and knocked myself out (not at all related to running, I tripped leaving a friend's home) and am now back to running after some intensive physical therapy and doing the Jeff Galloway half marathon training program. 

The C25K program takes people with VERY little ability and turns them into runners. I have seen it time and time again with people I meet on the running path and in running stores. 

Running is ABSOLUTELY AWESOME!!!  You may find that you want to hit the road a bit to mix it up from the 'dreadmill' but having a treadmill in your house is a great thing!!

Oh....and go get professionally fitted for shoes at a running store that will analyze your gait and be sure you are in the right shoe. Makes ALL the difference!

Sounds like a trip to the Dr might be order...  Working with a PT and/or personal trainer *****ALLY understands how out of shape you are and the processes necessary to get you into shape where you can be successful might be a good idea as well. 

Don't know how old you are, your physical conditioning history, etc., etc., etc. 

I have a host of back/hip issues along with the weight (and I'm 53) so my fitness journey has been much longer than I would have preferred. Now that I got a new hip (12/16/13) I am looking forward to really getting back into it at the gym. 

Regardless of your entire story - your 3rd sentence is somewhat frightening,  please be patient with yourself and get some professional guidance/coaching/assistance. 

I have zero hand eye coordination... I am clumsy and have two left feet.  I have issues with patience.. but I am working on it. 

I think your right I should seek out a personal trainer.

Thanks Michelle

Rather than a personal trainer, you might want to work with a sports physiologist or sports medicine physical therapist. They can devise things that are going to work best for you and help with injury prevention. 

I would try running slower. And, don't move up to the next week if you aren't ready. Many people start out running their programs by running too fast. Only run as fast as you have to in order to be able to recover by the next running interval.

IOW, for Week 1, they have you run for 60 seconds and walk for 90. Only run as fast as you can and still be ready to run again 90 seconds later. And, if you run that fast and aren't ready to run again, just keep walking until you are ready. You can call this Week 0. Say run 30 seconds and walk 60 to start. Or run 60 and walk 120. whatever works for you.

Then gradually run longer until you are up to the official Week 1 60 seconds of running and walk less until you can run 60/walk 90.

What speed are you putting the treadmill on for your "running" time and what are you using for your "walking" speed? Your walking speed may be too fast as well.

I am short 5'2"... walking speed is 2.5 miles an hour and the running speed I attempted was 4 miles per hour.

I will play around with the speeds see if I can find a jog speed that works.

Thanks

Michelle

That actually sound reasonable but I will tell you that I found running on the treadmill MUCH harder than on the road or trail when I first started out. Most people find it the other way but having to keep that pace up (whatever that pace was) really stressed me. So maybe that's what's goign on for you too.

I would say with those speeds, trying running for a shorter time to start. Or walking longer between each run.

I recently started running a few months back, i started out walking and ran just a little bit, then slowly added more running.  The first time it took me 31 minutes to run a mile and a half.  The last time I timed myself i ran 2 miles in 24 minutes.  The key for me was to run everyday during the week and i take a break on the weekends.  But each person is different.  Good Luck!

When I started training with my personal trainer I literally had a TM phobia. Walking an easy walk had me gripping the rails with white knuckles.  So first she worked on me walking with just one hand, then both hands but only finger tips, then one hand finger tips, then no hands. Mostly she increased incline during this time, but nothing crazy.  When I wasn't having panic attacks upon letting go, we started increasing speed and doing the same hand routine, but starting from fingertips of one hand.