How Fast Should You Run on a Treadmill?

how fast should you run on a treadmill

If you want to maintain a healthy lifestyle and have a fit body, you need a thorough exercise routine. If you want to lose some weight and look fitter and leaner, a treadmill machine will be handy. You’ll be able to work out in the peace and comfort of your own home with a treadmill machine, so you won’t have to run outside during unfriendly weather to burn some calories. 

Like most people, you probably start your treadmill workout by walking at a moderate pace. After a few minutes, you may start to jog and eventually pick up the pace to a run. But have you ever wondered how fast you should be running on a treadmill?

How to Increase Your Speed on a Treadmill 

There are a few things to consider when deciding how fast to run on a treadmill. First, think about your fitness goals. If you’re trying to improve your cardiovascular fitness, you’ll want to run at a pace that increases your heart rate. If you’re trying to lose weight, you’ll want to run at a pace that burns more calories.

Second, consider your level of fitness. If you’re new to running, you’ll want to start slowly and gradually increase your speed over time. If you’re a more experienced runner, you may be able to handle a faster pace from the start.

Finally, think about what you’re trying to get out of your treadmill workout. If you’re looking for a challenge, you may want to push yourself to run faster than you would during a normal run. If you’re just looking for a way to stay active, then a moderate pace may be all you need.

There are benefits to running fast on a treadmill, no matter your goals. Running faster will help you burn more calories, improve your cardiovascular fitness, and increase endurance. So if you’re looking to take your treadmill workout to the next level, try running a bit faster than you normally do.

Here are a few tips to help you run faster on a treadmill:

  • Start by walking at a moderate pace to warm up your muscles.
  • Gradually increase your speed until you’re running at a comfortable pace.
  • Push yourself to run a bit faster than your comfortable pace for 30 seconds to 1 minute.
  • Slow down to your comfortable pace and recover for a minute or two.
  • Repeat this cycle several times during your workout.
  • Cool down with a few minutes of walking at a moderate pace.

 Experiment with different speeds and find what works best for you. Try running at a 6 mph or faster pace if you’re looking for a challenge. If you’re just trying to stay active, a 4-5 mph pace may be all you need. And if you’re new to running, start slowly and gradually increase your speed over time.

Working out regularly on a treadmill for cardio exercise is a great way to lose extra weight. You will need motivation, consistency, and motivation to get your desired results. Treadmill machines will offer you great versatility, as they will allow you to run, jog, or walk on your treadmill. You will be able to do all these easily while staying at the same place. You can adjust your pace easily on your treadmill while running, jogging, or walking. This might make you question how fast you should run on a treadmill. 

If you are a beginner, the optimal face while walking on the treadmill should be less than 5 km/h. If you want to jog on your treadmill, you can increase the speed up to 8.5 km/h. And if you go for anything above 7.5 km/h, it will be considered running. We will talk more about the optimum speed you should go for throughout this article. 


The perfect way to start your weight-loss journey is walking. If you want to go for diet plans that will help you lose weight, most of them will include walking. Walking will help you lose the extra calories you have. Walking might be a low-intensity workout, but it’s effective in the long run. 

With treadmills, you can go through your walking exercises in the comfort and privacy of your own home. It will help you shed your belly fat. But for that, you’ll have to know the ideal pace you need to maintain while walking on the treadmill. If you desire to raise your fitness level by losing some of your weight, you can go for a brisk-pace walk. This kind of walk is quite effective for losing weight and maintaining fitness. 

If you are a beginner in treadmill workouts, you can try maintaining a walking pace of around 5 km per hour or three mph. This pace isn’t very challenging for beginners, but it will work effectively. You can increase the overall pace with time if you slowly increase your pace, time spent during the exercises, and the distance you travel while walking on the treadmill. 


If you think you need something more intense than walking, and walking is very easy for your stamina level, you can go jogging on your treadmill. Also, if you become a pro at walking on the treadmill, the next step for you should be jogging. While jogging on the treadmill, your average speed should be around five mph or 8 km/h. Jogging on treadmills is a cardio exercise that has medium-level intensity. This exercise will keep the extra weight off your body. While you will try to jog on the treadmill, it will require you to move at a brisk pace and will allow you to burn the calories you need to burn. 

For beginners, jogging on the treadmill can be quite a challenging task. It becomes even more challenging when you decide to do it for longer intervals. Jogging can help you burn more calories than you can burn through walking. The more energy you will exhaust while working out on your treadmill, the more calories will be burned. As a result, you will get results more quickly with jogging than walking. 

Your jogging pace should be between 7.2 km/h to 8.5 km/h on average. Most joggers try to maintain this average pace, as anything below this range will be considered a walking pace. 


Running is an exercise of high intensity, so it will require a higher pace range than jogging. Many people consider running the perfect cardio exercise, as it’s both effective and fun at the same time. It’s believed that you can burn up to 900 calories with just an hour of running.

Running can be challenging for people who want to test their limits. Everyone can’t run at high speed, and it can be really difficult to keep up with it for a decent amount of time without having good stamina. You might want to know the ideal pace for you while running on the treadmill. The answer is you can go for anything above 7.5 km/h. You can increase your speed gradually with time, based on your stamina and the calorie level you want to burn. 


You can run really fast or sprint on your treadmill to burn even more calories, but it’s not recommended at all. Especially if you are a beginner, you shouldn’t try sprinting on the treadmill. Sprinting can cause injury, fatigue, pain, etc. It’s always better to take things nice and slow. However, if you want to try sprinting, you can try running at an average speed of 24 km/h to 26 km/h. 

How to Make Running on a Treadmill More Interesting

Running on a treadmill can be boring, so it’s important to find ways to make it more interesting. One way to do this is to vary your speed and intensity throughout your workout. Another way to add interest to your treadmill workout is to use it for interval training. Interval training is a type of workout where you alternate between high-intensity and low-intensity exercise periods. This type of workout is a great way to burn more calories and improve cardiovascular fitness.

So if you’re looking to take your treadmill workout to the next level, try running a bit faster than you normally do. And if you’re looking for a way to make your treadmill workout more interesting, try interval training.

Final Words

Your treadmill allows you to try different forms of exercise and control its speed simultaneously. You can control the pace of your exercise easily, whether it’s walking, jogging, running, or sprinting. You can also effectively acknowledge and manage other variables like distance and time. Your treadmill’s speed will determine the pace of your exercise. The more pace your exercise will have, the more calories you burn. Also, a slower pace of exercise means you will need less effort. So, it ultimately depends on what kind of exercise you are into and what you desire to get out of your exercises. Based on that, you can easily determine how fast you should run on your treadmill.

Frequently Asked Questions

Q: What Is the Difference between speed walking and jogging?

Ans: Speed walking and jogging on a treadmill are two different activities. Speed walking is a low-impact activity that can be performed at a moderate pace. Jogging on a treadmill is a high-impact activity that is performed at a faster pace.

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