What are the Optimal Treadmill Speeds for Beginners?

We all know that running on a treadmill is a great way to get in shape and burn some calories.

The big question is: How fast should you run?

Treadmills are designed to go at different speeds, but not all speeds are optimal for beginners.

The optimum speed for a beginner treadmill runner's walk should be less than 5 kilometres per hour - the speed should rise to 7 kilometres per hour (5 mph) while jogging and anything greater than 8 kilometres per hour is considered running. 

Treadmills allow runners to change their pace, as well as walk, jog, or run at will.

Walking

Walking is a great starting point for your health and fitness journey. It is low-impact, which means it’s easier on your joints, and it can help to increase your overall daily calorie burn.

The optimum speed for a beginning treadmill walker should be around 5 kilometres per hour (or 3 miles per hour).

This is a slow and easy pace that will help you get used to the feeling of running on a treadmill.

Jogging

Your next level up is jogging. This is a great way to raise your heart rate and burn more calories.

The optimum speed for a beginning treadmill jogger should be around 6-9 kilometres per hour (or 4-6 miles per hour).

This is still a relatively easy pace that will help you build up your endurance; it is a medium-intensity cardio workout.

Running

If you’re looking to really up the ante, running is a great option. This type of workout is high-intensity, so it’s great for calorie burn and overall fitness.

The optimum speed for a beginner treadmill runner should be around 12 kilometres per hour (or 8.3 miles per hour).

This is a moderate pace that will help you get comfortable with running on a treadmill.

Once you’ve become comfortable at this speed, you can gradually increase it over time as your fitness level improves.

When it comes to treadmill speeds, these are just general guidelines. Always listen to your body and don’t push yourself too hard – especially if you’re new to running.

Sprinting

The more speed you are able to build up, the more difficult it becomes to keep running at that pace for an extended period of time. 

This is why sprinting is such a great way to mix things up and challenge your body.

Sprinting on a treadmill is a great way to torch calories and build up speed and endurance. The optimum speed for sprinting on a treadmill is around 18 kilometres per hour (or 12 miles per hour).

This is a fast pace that will really get your heart rate up, so make sure you warm up before attempting it.

As with any type of exercise, be sure to listen to your body and stop if you feel like you’re pushing yourself too hard.

Treadmill speeds are all about finding what works best for you. If you don’t feel comfortable running at 12 kilometres per hour, start off slow and work your way up over time.

Just be sure to always stay safe and within your limits.

Decide about the Purpose of Exercising

Why have you decided to walk/jog/run/sprint?

If you are exercising just to lose weight, then any of the speeds mentioned above can help you achieve your goal.

If you are trying to improve your cardiovascular fitness, then running or sprinting would be a better option for you.

If you are just starting out and are new to exercise, it’s important to ease into things and not push yourself too hard. Walking at a comfortable pace is a great place to start.

You can always increase your speed as you become more comfortable with running on a treadmill.

Whatever your goals may be, there is an optimal speed for you. Just be sure to listen to your body and stay within your limits.

Improve Treadmill Speed: Interval Training

If you are looking to improve your treadmill speed, intervals are a great way to do it. Intervals are short bursts of high-intensity running followed by periods of lower-intensity running or walking.

This type of workout is effective for improving speed and endurance. It’s also a great way to mix things up if you’re starting to feel bored with your treadmill routine.

To do intervals on a treadmill, start by warming up at a comfortable pace for 5-10 minutes.

Then, increase your speed to a sprinting pace for 30 seconds to 1 minute. After that, slow your pace back down to a jog or walk for 1-2 minutes.

Repeat this cycle for the duration of your workout.

You can also change up the intervals to fit your own needs. If you want a harder workout, increase the duration of the high-intensity intervals or decrease the duration of the lower-intensity intervals.

If you’re looking for a less intense workout, do the opposite.

Intervals are a great way to improve your treadmill speed, and they can be tailored to fit your own individual needs.

FAQ's:

What is a good speed on the treadmill to lose weight?

A good speed for losing weight on a treadmill is around 12 kilometres per hour (or 8.3 miles per hour). 

This is a moderate pace that will help you burn calories without putting too much strain on your body. You can gradually increase your speed over time as your fitness level improves.

How long should you run as a beginner?

When you are starting out, it’s important to ease into things and not push yourself too hard. 

Walking at a comfortable pace is a great place to start. You can always increase your speed as you become more comfortable with running on a treadmill. Just be sure to always stay safe and within your limits.

Is 30 mins on a treadmill enough?

Yes, 30 minutes on a treadmill is enough for a good workout. This is a moderate amount of time that will help you improve your fitness without putting too much strain on your body. 

You can gradually increase the amount of time you spend on the treadmill as your fitness level improves.

What speed on the treadmill to run 5k in 30 minutes?

To run a 5k in 30 minutes, you would need to be running at a speed of around 10 kilometres per hour (or 6.2 miles per hour). 

This is a fast pace, so it may take some time to build up to this speed. Start off slowly and work your way up over time. Just be sure to always stay safe and within your limits.

Wrapping Up:

As you can see, there is no one "optimal treadmill speed" for everyone. Beginners should start by experimenting with different speeds to find what feels most comfortable and challenging. 


Keep in mind that it's important to stay safe while exercising, so don't increase your speed too quickly or push yourself too hard!

By finding the right speed for you and gradually increasing the intensity, you'll be well on your way to a successful treadmill workout routine.

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