What's The Best Speed To Walk Or Run On A Treadmill?

For most of us, our treadmill routine involves simply hopping on and choosing whatever speed feels comfortable. By doing this, you could be creating an inefficient workout that doesn’t deliver the best results. It doesn’t matter if you’re walking, jogging, running or full-on sprinting. Choosing the right speed for your fitness level and objectives can have a big impact on your workout.

This guide will help you understand the ideal speeds for each activity, helping you maximise your workout results and minimise the risk of injury.

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The Importance of Choosing the Right Treadmill Speed

An optimal treadmill speed should:

• Improve workout efficiency
• Maximise calorie burn
• Reduce the likelihood of overuse injuries
• Help achieve specific fitness goals, like weight loss or endurance training

If you choose a speed that's too fast, you risk overexerting yourself, leading to potential injuries or burnout. On the other hand, a speed that's too slow may not challenge your body enough to meet your fitness goals. Striking the right balance is essential for improving cardiovascular health, building strength and achieving long-term results.

Recommended Treadmill Speeds for Walking

Walking on a treadmill can be a great way to start your fitness journey or simply maintain an active lifestyle. It's low-impact, accessible and effective for improving cardiovascular health. But even within walking, the appropriate speed can make all the difference.

Beginner Walking Speeds

Beginners should aim for treadmill walking speeds between 3 to 4 km/h. This speed is manageable, allowing you to focus on building endurance without overexerting. Starting slow will help you develop good walking form and prevent strain on your joints. Check out our guide on the 12-3-30 workout here.

• Speed: 3-4 km/h
• Duration: 20-30 minutes
• Benefits: Builds a fitness base and improves general health.

Brisk Walking for Fitness Enthusiasts

If you’re looking to elevate your walking workout and improve cardiovascular fitness, brisk walking speeds of 5 to 6 km/h is a good range. This is fast enough to get your heart rate up while still maintaining a manageable pace. Brisk walking is an excellent choice for those who want to increase stamina, burn calories and improve heart health.

• Speed: 5-6 km/h
• Duration: 30-60 minutes
• Benefits: Boosts cardiovascular health, helps with weight management.

Determining the Right Running Speed

Running Speeds for Weight Loss

If you’re looking to maximise fat burning and calorie expenditure, we recommend a running speed of 8 to 12 km/h. This intensity provides a good balance between endurance and calorie burn, making it a great option for those looking to shed extra kilos.

• Speed: 8-12 km/h
• Duration: 20-45 minutes
• Benefits: High calorie burn, effective for weight loss and improving cardiovascular fitness.

Enhancing Endurance Through Steady Running

If you're aiming to build endurance, especially for marathon training, it’s essential to maintain a steady pace that you can sustain for a longer period. Running at a moderate pace (usually between 6 to 9 km/h) allows your body to adapt and increase stamina over time. A consistent pace encourages long-term improvements in endurance, helping you run longer distances without feeling fatigued.

• Speed: 6-9 km/h
• Duration: 30-60 minutes
• Benefits: Builds stamina and endurance, ideal for long-distance running.

Incorporating Sprinting into Your Treadmill Routine

Sprinting is an intense, high-speed activity that can be incorporated into your treadmill routine for high-intensity interval training (HIIT). It helps build strength and improve overall speed and power. However, sprinting requires proper form and caution to avoid injury.

Suggested Sprinting Speeds

To achieve the desired sprinting intensity, set your treadmill to 12 km/h or more. Sprinting at these speeds engages your fast-twitch muscle fibres, boosting cardiovascular fitness and helping to increase your metabolism long after your workout is complete. Depending on your experience and fitness level, you may be able to work up to 15-20 km/h or higher for short bursts of sprinting.

• Speed: 12-20+ km/h
• Duration: 20-30 seconds (per sprint)
• Benefits: Improves speed, boosts metabolism, increases power and strength.

Safety Precautions for High-Speed Running

Sprinting can be a heavily taxing activity for your body. Always warm up thoroughly and start with lower speeds, gradually increasing the intensity as your body adapts. If the speed is too intense, slow it down. Make sure you have proper running shoes for support and stability. Lastly, always cool down after sprinting to avoid muscle strain.

Factors Influencing Treadmill Speed Selection

Personal Fitness Levels

It’s good to be realistic about your personal fitness. Do you find you’re completely exhausted and gasping for breath after your treadmill workout? You’re probably going too fast or training for too long for your fitness level. It’s also important to regularly challenge yourself and try higher speeds if you feel you’re ready for them. At the end of the day, listen to your body to choose the correct challenge.

Workout Objectives

Different fitness goals will impact the treadmill speed you choose:

• Weight loss: Higher speeds with interval training and consistent running at moderate paces.
• Endurance: Consistent, moderate speeds (around 6-9 km/h) help improve stamina over time.
• Speed improvement: For improving running speed, incorporating intervals or sprinting at 12 km/h or higher is effective.

Treadmill Features and Settings

Many treadmills offer adjustable inclines, which can increase workout intensity and simulate hill running. Combine incline settings with speed adjustments to intensify your workout further and engage more muscle groups. Many treadmills also come with preset programs that automatically adjust speed and incline to match various workout styles.

Conclusion: Personalising Your Treadmill Experience

The key is to find a speed that matches your needs. Start slow if you're a beginner and gradually increase intensity as your fitness improves. By choosing the right speed, you can maximise the effectiveness of your workouts while minimising the risk of injury.

Remember to listen to your body, warm up properly and cool down after each workout to ensure a safe and effective treadmill experience.

Find the Perfect Treadmill for Your Fitness Goals

Choosing the right treadmill is key to achieving your fitness goals. Modern treadmills have a lot of features to choose from such as automatic speed adjustments, incline settings and pre-programmed workouts.

Explore our wide selection of top-tier treadmills designed to support your fitness journey. From compact models for small spaces to high-performance machines for serious athletes, we have a treadmill that fits your goals and lifestyle.

Find the perfect treadmill for your fitness goals and start your fitness journey today.