How To Run On A Treadmill? A Beginner’s Guide

how to run on a treadmill beginners

A perfect guide on how to start running on a treadmill for beginners.

Running is an excellent way to maintain fitness.

And running on the treadmill is even better because it’s convenient, comfortable, and easy. It’s preferred by many; beginners and advanced runners alike.

This article will explain why running on a treadmill is good for your health and suggest how you should start running on a treadmill if you are an absolute beginner.

And even if you’re already a seasoned runner, this article will explain some of the precautions you should take when running on the treadmill.

How to Use Treadmill – Beginners Should Learn This

I’m going to assume you are a beginner and not a very good runner.

Even before you begin, have your doctor check you out and ensure you’re healthy enough to exercise. If you’re fit, start slowly.

Take the time to get accustomed to the machine and understand how to properly use the equipment.

Incline Walking Weight Loss Results

Learn how to adjust the speed and incline settings and use any other features your model might have (heart rate monitor or interval program buttons, for example).

What you need to start with is walking, not running.

Starting with walking will also help you avoid any pains or injuries associated with jumping straight into running.

Remember, walking causes far less stress on your joints and muscles.

And you’ll be able to build up your strength, endurance, and cardiorespiratory fitness gradually.

That’ll keep you motivated enough to continue exercising without feeling that it’s too hard or uncomfortable for your body.

How To Start Off Running On A Treadmill?

If you’re new to running, you might be intimidated by the treadmill at first:

How do you use it?

Is it even necessary for you to run?

Do you just hop on and run as fast as possible?

After you’ve determined that the treadmill is right for you, it’s time to get started.

Here are the tips to help you begin running on a treadmill safely and effectively.

Step 1. Warm-Up with Walking

Warm-up with five minutes of walking. This is the most basic way of starting off on a treadmill.

Because walking is gentler on your body than running and allows your muscles to warm up before performing anything harder, I encourage walking before running.

How To Start Off Running On A Treadmill

Step 2. Start Walking Slowly

Walk slowly for the first few minutes and build gradually.

Step 3. Increase Your Speed

Increase your pace until you’re at a comfortable walking speed (usually around 3 or 4 mph).

After your warm-up, walk briskly for another 8 to 10 minutes.

If you need to catch your breath or slow down, do so.

Remember, this is a workout and not a race, so don’t push yourself too hard.

Step 4. Start Running

After your warm-up period, set your treadmill’s speed at a comfortable pace — one that allows you to finish a sentence but makes it hard to carry on an extended conversation.

Jog at that pace for 30 seconds. Once you’re jogging comfortably, move up to a full-out run.

Don’t worry about distance; just run at your own comfortable pace for 30 seconds.


If you need to stop running, press the “stop” button instead of hopping off the machine right away.

Step 5. Slow Down Your Pace

After running at a brisk pace for 30 seconds, slow down and walk for 90 seconds at 4 or 5 mph.

Step 6. Cool Down and Stretch

Cooling down and stretching are equally important parts of your workout routine.

Finish with a cool-down walk at 2 or 3 mph.

Don’t forget to stretch at the end of each session to aid recovery and help prevent injury.

Treadmill Speed For Beginners

Treadmill Speed For Beginners

To get started, decide if you want to walk or run.

If walking, start out on the treadmill for 20 minutes at a pace of 3.5 miles per hour (mph).

Keep increasing your time by 5 minutes every week until you reach 40 minutes.

If you want to run, start walking at a speed of 3 mph for five minutes. Then run at a speed of 5 mph every other day.

Gradually increase your speed to 6 mph after a couple of weeks.

After a month or two, increase to 7 mph, and so on until you reach 8 mph.


You should also do strength training while running on your treadmill.

How Long Should A Beginner Run On The Treadmill?

You might be wondering how long a beginner should run on the treadmill?

How Long Should A Beginner Run On The Treadmill?

Some new runners find running on the treadmill boring and feel like they’re not getting enough out of their workout. As such, it’s also really easy to overdo it when you’re just starting out.

New runners need to work towards their running goals at a gradual pace to avoid injury.

It’s important to understand how to use a treadmill correctly so you don’t injure yourself.

The best way to learn how to run on a treadmill is by starting out at a slow pace, practicing good form, and increasing your speed slowly as you become more comfortable.

As a beginner, you can start out running on the treadmill for 10 minutes and gradually work your way up from there.

Make sure that you’re using the treadmill’s safety features correctly and stay aware of your surroundings.


A beginner can start out running on the treadmill for 10 minutes.

How To Run On A Treadmill Safely?

Running is better for your body than sitting on the couch all day.

But running on a treadmill can be difficult, especially if you’re a newbie.

Thankfully, running on a treadmill doesn’t have the same impact on your body as running outside. However, there are some precautions you should take before you start.

Getting on the treadmill and using it can cause many injuries, from muscle strains to sprains, torn ligaments, and even torn muscles if you’re not careful.

Here are some ways to prevent injury and stay safe:

1. Check if You’re Fit to Run

The first thing you should do before you start running is complete a head-to-toe physical check-up with your doctor. You don’t want to find yourself at risk of developing some sort of health problem.

2. Take it Slow

The faster you run, the more likely you’ll strain your muscles or pull a muscle in your back or legs.

That’s why it’s best to start at the lowest setting and work up to the highest speed, which will provide the most resistance.

If you feel any pain or discomfort in your leg, back or shoulder, take a break.

3. Wear Proper Running Shoes

How To Run On A Treadmill Safely

A lot of people wear running shoes that are too stiff, but they don’t adapt well to changes in your gait (walk or run).

That means they don’t offer enough support when you’re running and walking at the same time.

Instead, try a shoe with flexible arch support that can adapt without binding and provides heel cushioning for comfort when you’re walking.

4. Follow Safety Norms

Running on a treadmill without following the safety precautions can be dangerous.

Here are some tips to stay safe:

  • Follow the manufacturer’s instructions for using the treadmill. If you have questions, contact the manufacturer directly and ask them about your specific model.
  • Use the electronic brake system that stops the treadmill immediately when you’re running too fast or going too slow. If there’s no brake, you can use a handrail to stop yourself from going too fast or falling off. The handrails are designed to keep people from falling off, but they won’t stop you if the machine goes too fast for you to stop in time.
  • Secure yourself with straps that go over your feet and secure them to prevent you from slipping off if your feet come off the platform while running. Whether you want ankle straps or a full foot bar, this is an easy way to protect yourself from injury if it happens.
  • You should never run on a treadmill or elliptical machine at high speeds for long periods of time because it can cause spinal injuries.
  • You should also avoid any activity that puts strain on your wrists and elbows. Those include jogging and running with your arms bent at 90 degrees or more.
  • And remember: Keep your head up at all times!

How To Run At Home Without Treadmill?

Running is a great way to get exercise, but not everyone has the ability or means to run outdoors. If you don’t have a treadmill in your home, you’re probably wondering how to run at home without a treadmill.

Well, can you really run at home without a treadmill?

The answer is yes!

You may be wondering whether it’s possible to get a good workout without running on a treadmill or even leaving your house.

The answer is yes, and in fact, there are many benefits to running at home.

Here are the four best ways to do it:

1. Run up and down your stairs

Running up and down the stairs is a great way to get your heart rate up, burn calories and build strength.

You can also use the stairs as an opportunity to get some extra cardio in by running up and down them at a faster pace than usual.


Just make sure that you don’t go too fast and injure yourself!

How To Run At Home Without Treadmill

2. Run in circles

Run around your home with high knees or butt kicks.

If running around the house isn’t an option, try doing high knee runs or butt kicks instead.

How To Run At Home Without Treadmill

These will help improve balance and flexibility while also building muscle mass in your legs.

And they’re great for burning calories too!

3. Run outside

Run outside if you have access to a park or other open space nearby.

4. Interval training

Interval training is another great way to build up cardio endurance without having to run outside or use a treadmill.

For this exercise, you alternate short bursts of intense activity with periods of less intense activity.

All you need is some open space and comfortable shoes and clothing.

For example, one type of interval training involves sprinting for 30 seconds and then walking for 60 seconds before repeating until your workout is over.

Not having a treadmill doesn’t mean you can’t get a good run in your home.

How To Start Running On A Treadmill To Lose Weight?

However, it’s not as simple as hopping on the machine and running for hours on it. If you don’t have a plan in place, you may not get the desired results and end up getting a little disappointed.

On the other hand, if you try to run too fast or too far right away, you may find yourself sore or even injured.

It’s important to ease your way into treadmilling so that you can stay safe, get fit, and gradually build up your endurance as opposed to getting frustrated with the process and giving up before you’ve seen any results.

How To Start Running On A Treadmill To Lose Weight

That being said, the treadmill is a great tool for beginners because it allows you to start out slowly and gradually increase your speed.

This is important because if you’re new to running or walking, it’s easy to get injured if you put too much stress on your body too quickly.

If you’re overweight, do not begin at the maximum incline. Start at a 0% incline for the first week. Then increase the incline by 1% every week until you reach a 5% incline.


Start at a 0% incline and increase it by 1% every week to reach 5%.

I recommend that beginners run or walk on the treadmill for 30 minutes or less if you are over 200 pounds, and no more than 20 minutes if you are under 200 pounds.

Try complementing your treadmill workout with coffee.

how to run on a treadmill beginners how to start running on treadmill for beginners

What Speed To Run On Treadmill To Lose Weight

Treadmills are the right choice for those who want to lose weight.

Treadmills help you burn a ton of calories, and running on a treadmill is easier than running outdoors. You can even walk on a treadmill if running is too difficult, but still want to lose weight.

Walkers may be able to lose weight without changing their pace, but runners almost certainly have to speed up to get results.

Increasing your speed from 3 mph to 8 mph burns about the same number of calories as running instead of walking — 100 per mile instead of 50.

Does Incline Walking Build Muscle?

However, for most, a good starting point is 5 mph. If that appears easy at first, it should get harder after 20 minutes or so.

To lose weight when running on a treadmill, you’ll have to increase your speed, the incline, or the duration of your run.

For example, you could increase your speed from 6 mph to 7 mph, set the incline at 1 percent, and run for an hour.


To lose weight faster, increase your speed from 7 mph to 8 mph and do an hour-long run every day.

Beginner Treadmill Workout

The treadmill is a good way to get started with running because it allows you to control your pace.

When you run on the road or track, you have to go faster than you may be ready to meet the demands of the terrain.

Treadmills also allow you to set a speed and incline that fits your fitness level, so you can go slow enough to run safely.

Start by walking between 2 to 3 mph at an incline of 1 percent. Gradually increase the incline until you are walking between 3 and 4 mph at an incline of 5 percent or more.

Does Walking on an Incline Burn Belly Fat

Once you build strength, endurance, and confidence, start jogging at a slow pace — between 3 and 4 mph — at a zero percent grade.

After one week of jogging at this speed, gradually increase the speed and grade until you’re jogging between 5 and 6 mph at an incline between 5 and 10 percent.

You don’t have to wait for weeks before increasing your intensity level. You can increase it every other time you train if necessary.

Just remember not to rush your training program or increase the intensity too much at a time.

20 Minute Treadmill Workout For Beginners

Running on a treadmill can be the easiest way to begin a workout routine: You can set the pace and machine, you have access to water without having to stop and you can run regardless of weather conditions.

If you’ve befriended your treadmill, you can take this 20-minute treadmill workout challenge.

These tips will help you get started:

1. Warm up by walking

Begin by walking at 1 mph for three minutes at 0 percent grade. Then walk at 3 mph for three minutes at 3 percent grade.

This should take you a total of six minutes.

Incline Treadmill Workout for Fat Loss

2. Do your first run/walk interval

Run at 5 mph for one minute (or increase speed slightly if you feel comfortable).

And then walk at 3 mph for two minutes.

Repeat this pattern five times.

That’s it! You’ve completed your first workout!

This is just a starting point.

After two or three weeks of doing this workout, you’ll feel ready to start running faster or longer, which is great because it means your fitness level has improved.

When you’re ready to progress, increase your speed by half a mile per hour during the run portion of each interval until you’re running at your desired speed.

Final Thoughts

Every physical activity is driven by a goal.

The same goes for running on the treadmill.

It brings many benefits to those who have never experienced the thrill of running on it.

Those who already ran or prefer cardiovascular exercises know how beneficial exercising, in general, is to their health and what the treadmill can do for their overall physical and mental well-being.

If you haven’t been able to start running yet, try the treadmill.

It will take away the stress of knowing you have to run in freezing cold outside or break your bones with a pothole in the road.

Beginner Treadmill Workout

The cons include lacking natural scenery and conversation.