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Jumping back on the treadmill after a while watch

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    Hi all, hope everyone is well. Just looking for some advice. I started back lightly at the gym after a 6 month absence dude to a ruptured achillies, and hit the treadmill again. Achillies is 100% now thankfully but I only jogged 1K at 8.0 kph. I smoke around 5 per day, not ideal I know..! Anyhoo my heart rate was up at 179 and I had pains in my chest so I stopped after the 1k.

    I am just trying to get a little fitter, not training for a marathon and I know smoking will always limit my cardio respiratory endurance but are these chest pains typical of just starting back out and will I get fitter the more frequently that I run?

    Thanks much
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    (Original post by Tickytac)
    Hi all, hope everyone is well. Just looking for some advice. I started back lightly at the gym after a 6 month absence dude to a ruptured achillies, and hit the treadmill again. Achillies is 100% now thankfully but I only jogged 1K at 8.0 kph. I smoke around 5 per day, not ideal I know..! Anyhoo my heart rate was up at 179 and I had pains in my chest so I stopped after the 1k.

    I am just trying to get a little fitter, not training for a marathon and I know smoking will always limit my cardio respiratory endurance but are these chest pains typical of just starting back out and will I get fitter the more frequently that I run?

    Thanks much
    Just listen to your body and pace yourself. It might take 4-6 weeks to get back to near where you were.

    Take breaks , lower the pace etc. record your times and increase slowly.

    If its just cardio, then try some variation other than just treadmill.

    If its fitness then you will also benefit from doing some weights.

    If the pains gone, then try again but do 250, then 500, then 500 an keep adding the next time you visit. Fitness will come back noticeably after a few weeks or sooner.
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    (Original post by Tickytac)
    Hi all, hope everyone is well. Just looking for some advice. I started back lightly at the gym after a 6 month absence dude to a ruptured achillies, and hit the treadmill again. Achillies is 100% now thankfully but I only jogged 1K at 8.0 kph. I smoke around 5 per day, not ideal I know..! Anyhoo my heart rate was up at 179 and I had pains in my chest so I stopped after the 1k.

    I am just trying to get a little fitter, not training for a marathon and I know smoking will always limit my cardio respiratory endurance but are these chest pains typical of just starting back out and will I get fitter the more frequently that I run?

    Thanks much
    Hi, First of all when starting with gym after such a long period of time running constantly is not advisable, you must try running at different speeds. Or try some different treadmill workouts like https://www.treadmillreviewguru.com/...mill-workouts/ Moreover that chest pain might be because of gastroenteritis, as i too experienced the same thing when went to doctor he told me that it was because of gastroenteritis.

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    Everyone runs differently, and I’m just sharing this because it has been working really well for me.Lets say the run time is 30 mins.5 minsWarm up. Never skip this part. Warming up is important as it allows your body to get use to the upcoming running activity. I usually walk with 5.5 treadmill speed (speed may differ for each machine, adjust to your own comfort).20 minsThen I would increase my speed to 7.5, and increase 0.1 everytime a song finishes. I listen to music while running, and it helps a lot. One song is roughly 3.5 mins. So in 20 mins, you will listen to roughly 5–6 songs. That will give you 0.5–0.6 increase in speed. By minute 25, I’ll reach 8.0 of speed.Because of the constant small amount of speed increase, you kinda trick your body to run faster without getting tired too quickly.Breathing is also important. The more you run, the more you understand and able to develop your own breathing technique. I can breathe normally (walking-paced breathing) while I'm running, so I don't experience running out of breath while doing the exercise. I just take one long breath and release it with the same count (2 counts for inhale, 2 counts for exhale).5 minsDon't forget to cool down. Avoid jumping to a much lower speed in instance (for example from 8.0 to 4.0). I usually go to 7.2, 6.0, 5.5 with 1 min interval.Hope this helps!
 
 
 
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