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A treadmill is probably one of your best bets for an easy, accessible workout that will deliver great results. It can be modified depending on your level and is kind on your joints. If you’re a complete novice to the world of gym equipment, a treadmill is a great start.
In this guide, we'll break down the ideal treadmill speeds for walking, jogging and running. We’ll also offer structured routines, expert tips and advice on how to progress safely as you build your fitness.
Before diving into specific speeds, it's important to understand the basic treadmill speed ranges. Treadmill speeds can be broken down into three main categories: walking, jogging and running. These categories are often defined by the speed of your steps and your ability to sustain the pace.
Walking: Typically, walking speeds range from 3 to 5 km/hr. At this pace, you're moving at a moderate pace but can still carry on a conversation without much effort.
Jogging: Jogging speeds are between 6 to 8 km/hr. This is a slightly more intense pace where you’ll be working a bit harder, but it’s still sustainable for a longer period.
Running: Running speeds generally start from 9 km/hr and go up from there, with elite athletes reaching speeds over 16 km/hr.
To determine the best pace for your fitness goals, start slow, listen to your body and adjust your pace accordingly. Over time, you'll build endurance and be able to increase your speed or workout duration.
Starting with walking is one of the best ways for beginners to begin their treadmill journey. Walking is low-impact and helps you get used to the motion of the treadmill without feeling overwhelmed.
Recommended Walking Speeds: For beginners, walking at 3-5 km/hr is ideal. This pace allows you to warm up before more intense exercises and is also effective for fat-burning and overall cardiovascular health.
Benefits of Walking:
Great for improving circulation and boosting energy.
Helps build a fitness foundation for more intense workouts.
Lowers the risk of injury as you become accustomed to the treadmill.
Ideal for building stamina without overexerting.
If you're new to exercise, aim for 30 minutes of walking at a comfortable pace. You can increase the time or intensity as you gain confidence and endurance.
Start at 6 km/hr and gradually work your way up to 8 km/hr. This is a comfortable jogging pace for most beginners, where you can maintain consistent movement without feeling too winded.
Tips for Running on the Treadmill:
Breathing: Maintain steady, deep breaths to avoid shortness of breath. Inhale through your nose and exhale through your mouth to keep your breathing rhythmic.
Pacing: Start slow and gradually increase your pace as your endurance improves. Avoid the temptation to run too fast early on.
Form: Focus on keeping your posture upright, your shoulders relaxed, and your stride steady.
Gradual Progression: If you're walking, aim to increase your speed by 0.5 km/hr every 1-2 weeks as you get more comfortable. Once you’ve transitioned to jogging, consider adding speed intervals where you increase the speed for 1-2 minutes before returning to your regular pace.
Form and Endurance: Focus on your running form and avoid leaning forward or running too fast.
Below is an example of a treadmill program for beginners that includes walking, jogging and running intervals.
This beginner treadmill routine is designed to help you gradually build endurance while incorporating both walking and jogging intervals.
Warm-up (5 minutes): Start with a brisk walk at 3.5 km/hr to get your body warmed up.
Jog (2 minutes): Increase speed to 6 km/hr for a light jog.
Walk (3 minutes): Return to walking at 3.5 km/hr for recovery.
Jog (2 minutes): Increase speed to 6.5 km/hr for a moderate jog.
Walk (3 minutes): Slow down to 3.5 km/hr to catch your breath.
Run (2 minutes): Increase your speed to 8 km/hr for a challenging run.
Cool-down (5 minutes): Gradually reduce speed to 3 km/hr for a cool-down and stretch.
If you're looking to build running stamina, try this progressive treadmill routine:
Week 1-2: Start with walking for 10 minutes, progressing to a jog at 6-7 km/hr for 5 minutes.
Week 3-4: Aim for 20-30 minutes of jogging with occasional speed increases (to 8 km/hr).
Week 5 and beyond: Incorporate more intense interval running at speeds of 8-10 km/hr for increased stamina.
Mistakes:
Running too fast too soon: Avoid the temptation to push yourself to high speeds early on, which can lead to burnout and injury.
Poor posture: Keep your posture upright with relaxed shoulders. Slouching can lead to neck and back issues.
Skipping warm-ups and cool-downs: Always warm up before your workout and cool down afterward to reduce any risk of injury.
Solutions:
Start slow and gradually increase intensity.
Focus on maintaining proper form throughout your workout.
Never skip warm-ups and cool-downs.
Stay hydrated: Always drink water before, during and after your workout.
Wear proper shoes: Invest in a pair of good quality running shoes that provide the right support for your feet.
Treadmill features: Many treadmills come with incline settings to help target different muscle groups. Use the incline to make your workout more challenging.
If you're ready to start your fitness journey with a treadmill, explore our collection of high-quality, affordable treadmills, with options for both beginners and experienced users.
Explore our range of treadmills here: Lifespan Fitness Treadmills.
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