You are the master of your speed and pace when you run/walk outside. But, if you plan on running on a treadmill, you can always preset your rate and abide by it.
Speed is an integral factor if you plan to use the treadmill to achieve weight loss goals or train for a race. We cannot go by generalizations when it comes to the recommended speed for exercising on a treadmill.
Treadmills, except manual ones, offer a range of speed settings typically from 1 to 10 or 12 mph.
Walking speeds are usually between 1-4 mph, jogging is around 4-6 mph, and running is any speed over 6 mph.
Beginners should start slowly, matching their steps to the moving belt, and can increase speed as they get more comfortable.
It’s important not to jump off a moving treadmill; always slow down and stop it first.
Remember never to compare yourself with others—it might be the person working out next to you or some information that you read online that could trigger you to revisit your speed statistics. But forget about any of these and focus on achieving your goals.
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Is Speed Important?
It’s common to see people race against each other, upping their maximum speed limits while running/walking on a treadmill.
But is speed really important? Truthfully, the speed at which you are exercising is never that important unless you plan to participate in a race or get involved in doing some speed work.
While the fact stands suitable for all, it is especially important for beginners who are just starting to get used to working out on a treadmill.
Start at a comfortable speed and pace until your body becomes well-adapted to the workout routine.
In case you are a beginner, a 20-minute jog is more worthy than a 3-minute run. Your primary focus should be on exercising at a pace that causes heavy breathing—it could be walking, jogging, or running.
Read Also: Run Easier but Slower on a Treadmill? Reasons & Solutions
What Is a Good Treadmill Speed for Walking?
The treadmill walking speed is 0.1 mph to 4 mph.
When you see people on treadmills, they often try to outdo each other by running or walking as fast as they can. But how much does speed really matter?
In most cases, the speed of your workout isn’t very important, unless you’re training for a race or doing specific exercises to increase your speed.
This advice is particularly crucial for beginners who are just starting to use a treadmill.
If you’re new to treadmill workouts, it’s better to start slow and go at a pace that feels comfortable. Let your body get used to the exercise routine gradually.
For someone just starting out, a steady 20-minute jog is often more beneficial than a quick 3-minute sprint.
Focus on working out at a level where you’re breathing hard, whether that’s walking, jogging, or running. It’s about finding the right intensity for you, not about how fast you can go.
Treadmill Speed for Jogging
Jogging is a middle ground between walking and running. When you jog, you lift your feet off the ground more than in walking, but not as fast as in running.
A good treadmill speed for jogging is usually between 4 and 5 mph, though some might find 6 mph comfortable too.
If you’re new to using a treadmill, start with walking. Once you’re comfortable with the machine and your body is used to the exercise, you can progress to jogging.
Jogging is a great exercise choice; it’s considered a vigorous physical activity by the CDC, while brisk walking is categorized as moderate. This makes jogging an effective way to increase your fitness level and improve your health.
Treadmill Speed for Running
It’s important to recognize that jogging and running can mean different things to different people.
For example, a tall person with a long stride might still be jogging at 6 mph, while a shorter person might find that speed to be more like running.
The key is not to focus too much on speed, but rather on what feels right for you. Generally, running on a treadmill is considered to be any speed over 5 mph.
If you’re just starting out or are at an intermediate level, you might often walk or jog lightly on the treadmill.
It’s common to be impressed by the speed and pace of advanced trainers who run on treadmills.
Many of us feel excited at the thought of one day reaching those speeds ourselves.
For a lot of people, the ultimate aim is to run as fast as they can on the treadmill. But it’s important to progress at a pace that’s comfortable and safe for you.
Treadmill Speed for Sprinting
When you sprint on a treadmill, a good treadmill speed to aim for is around 18 kilometers per hour (about 12 mph).
This is quite a fast pace and will significantly increase your heart rate, so it’s important to warm up properly before you start sprinting.
Always listen to your body during any kind of exercise. If you feel like you’re pushing too hard, it’s essential to stop and take a break. Remember, treadmill speeds are about finding what’s right for you.
If running at 12 kilometers per hour feels too fast, start with a slower speed and gradually increase it as you get more comfortable and build your fitness.
The key is to always prioritize safety and stay within your own limits. By doing this, you can enjoy the benefits of treadmill workouts without risking injury.
Read Also: Treadmills for Sprinting
What Is a Good Treadmill Run Time?
When starting with treadmill workouts, it’s natural to be enthusiastic and eager to push your limits. However, if you’re new to this kind of exercise, it’s really important to not overdo it and stick to recommended exercise limits to avoid straining your body.
For beginners, the focus should be more on the amount of time you spend exercising on the treadmill, rather than how fast you’re going.
If your main goal is weight loss, the CDC recommends 150 minutes of moderate-intensity activity per week, like brisk walking, or 75 minutes of vigorous-intensity activity, like jogging.
This can be broken down into 30 minutes of brisk walking or 15 minutes of jogging each day, for five days a week.
Whether you aim to lose weight or improve your overall health, it’s better to concentrate on logging more miles or spending more time on the treadmill, rather than worrying about your speed.
This approach helps you build stamina and endurance gradually, which is more sustainable and beneficial in the long run.
Treadmill Speed Chart
| Speed | Pace | ||
|---|---|---|---|
| mph | km/h | minutes per mile | minutes per km |
| 1.0 | 1.6 | 60:00 | 37:30 |
| 1.5 | 2.4 | 40:00 | 25:00 |
| 2.0 | 3.2 | 30:00 | 18:45 |
| 2.5 | 4.0 | 24:00 | 15:00 |
| 3.0 | 4.8 | 20:00 | 12:26 |
| 3.5 | 5.6 | 17:09 | 10:39 |
| 4.0 | 6.4 | 15:00 | 9:19 |
| 4.5 | 7.2 | 13:20 | 8:17 |
| 5.0 | 8.0 | 12:00 | 7:27 |
| 5.5 | 8.9 | 10:55 | 6:47 |
| 6.0 | 9.7 | 10:00 | 6:13 |
| 6.5 | 10.5 | 9:14 | 5:44 |
| 7.0 | 11.3 | 8:34 | 5:20 |
| 7.5 | 12.1 | 8:00 | 4:58 |
| 8.0 | 12.9 | 7:30 | 4:40 |
| 8.5 | 13.7 | 7:04 | 4:23 |
| 9.0 | 14.5 | 6:40 | 4:09 |
| 9.5 | 15.3 | 6:19 | 3:55 |
| 10.0 | 16.1 | 6:00 | 3:44 |