The treadmill is a popular choice for home gym enthusiasts, especially for running when outdoor conditions are unfavorable.
For beginners who are starting their treadmill journey, a common question is about the ideal duration for running on it. The answer to this varies based on individual goals.
If your aim is general fitness or weight loss, a moderate-duration run at a comfortable pace might be sufficient. This could range from 20 to 30 minutes for starters.
However, if you’re training for endurance events like marathons, you’ll need to gradually increase your running time, aiming for longer durations as your fitness improves.
It’s important to listen to your body and not overdo it, especially in the beginning.
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Weight Loss Goal
Weight loss often results from a combination of consuming fewer calories and engaging in regular exercise, like running. For beginners, it’s advisable to start with a walk-run routine, gradually building up to continuous running.
If your objective is to shed excess fat, aim for a minimum of 20 minutes of running, at least three times a week. While the weight loss may appear gradual, consistent exercise will lead to noticeable changes over time.
To put it into perspective, burning 3,500 calories equates to losing one pound of fat. This process can seem slow initially, but with persistence and dedication to your exercise regimen, you’ll eventually reach your weight loss goals.
After achieving your desired weight, it’s important not to cease your running routine. Continuing to run regularly is crucial for maintaining your weight and overall health. This ongoing commitment to fitness not only helps in sustaining weight loss but also contributes to long-term well-being.
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Improve Your Overall Fitness
Regular exercise is key to maintaining good health and fitness. Jogging or running, categorized as vigorous-intensity exercise, significantly boosts fitness levels.
The Centers for Disease Control and Prevention (CDC) suggests a minimum of 75 minutes of jogging per week for health benefits.
This time can be divided into manageable segments, such as 10 minutes daily, with one day extended to 15 minutes. Incorporating a rest day is also advised. Alternatively, you can jog for 15 minutes on five days each week.
How you organize your exercise schedule can be tailored to fit into your busy life. Once you establish a routine, the benefits are substantial.
These include a lower risk of various diseases, cancers, and heart-related issues. This activity strengthens muscles and enhances mood and mental health.
For those seeking more significant health benefits, the CDC recommends increasing the activity time to 150 minutes per week. This extended exercise duration can lead to even greater improvements in overall health and well-being.
Training for a Race
Marathon running has become an integral part of many people’s lifestyles, and the training for it is quite comprehensive. Running outdoors offers a different experience compared to treadmill running.
If you’re aiming for a 5k race (3.1 miles) to run a mile in about 10 minutes, your target should be to complete the race in approximately 31 minutes.
To prepare, gradually increase your treadmill running time to exceed this duration. For instance, try running for 40 minutes the week before the race.
This strategy makes the actual event feel more manageable since you’ve already surpassed the required distance in training.
If your race training is treadmill-based, it’s beneficial to run outdoors at least once a week, especially if the race is outdoor. This helps you adapt to different running conditions.
The nature of your training largely depends on the race’s distance and your anticipated completion time. Include speed workouts in your training to increase your speed and endurance.
You may further improve your race preparation by simulating the real race terrain, whether it is flat or hilly, using treadmills that include inclination choices.
How Long Should You Run on a Treadmill for Beginners?
A treadmill is an excellent choice for beginners looking to start running, offering the flexibility to adjust the speed to suit individual needs and fitness levels.
For those new to running, a gradual approach is recommended. Start with slow-paced running for about 15 minutes, three times a week. Over time, as your endurance improves, you can extend these sessions to 30 minutes and increase the frequency to at least four times a week.
The Physical Activity Guidelines for Americans suggest that, with increased stamina and endurance, a person can aim for moderate-intensity running for 150 minutes per week or engage in vigorous-intensity running for 75 minutes weekly.
This level of activity is conducive to maintaining good health and fitness.
Regardless of the duration or intensity of your exercise routine, it’s crucial to always include a warm-up before starting and a cool-down session after finishing your workout.
These practices help prevent injuries and aid in muscle recovery, ensuring a safer and more effective exercise experience.
How Fast Should You Run on a Treadmill?
It is crucial to approach treadmill running with a healthy mindset. Find a comfortable yet challenging treadmill speed to run at instead of continually running at a race pace, which could raise the risk of injury. You have a strong base of fitness if you can run faster than a jog and feel comfortable doing so.
Aim for a speed that is just a little bit faster than running pace, usually more than 5.0 mph. For novice runners, on the other hand, the optimal pace is entirely personal and ought to be determined by individual comfort levels.
A useful test is the ability to speak a sentence comfortably while running. If you can do this, you’re likely at a good pace. If speaking is difficult, it’s wise to slow down a bit.
Additionally, pay attention to how you feel post-run.
If, after ten to twenty minutes of jogging, you’re feeling exhausted, you might want to slow down. Early fatigue often signals that you’re pushing too hard, too fast. Adjusting your pace can help build endurance and avoid burnout.
Read also: Treadmills for Sprinting & Serious Runners
