How Long Should I Run on the Treadmill?

The time you spend running and how you run can lead to very different results. If your goal is general health and longevity, consistent, moderate sessions may be enough. However, if you’re aiming to build endurance, burn fat, or enhance athletic performance, your approach will likely look very different.

For example, some might use longer, steady runs to improve cardiovascular health, while others may opt for short bursts of high-intensity interval training (HIIT) to maximize calorie burn or boost speed and power.

Not everyone needs to jump into advanced techniques right away, particularly if you’re just starting out. Running itself – at your own pace – provides great benefits over time. Advanced strategies, such as intervals or incline training, can be valuable goals to work toward once you’ve built a solid foundation.

Here’s everything you need to know about how long you should run on the treadmill, depending on your personal goals:

How Long Should I Run on a Treadmill to Lose Weight?

The amount of time you should spend running on a treadmill to lose weight will depend on several factors, including your current fitness level, weight loss goals, workout intensity, and overall diet. Generally, the Centers for Disease Control and Prevention (CDC) recommend at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week for health benefits, but those who are looking to lose weight may need to exceed these minimums. The key to effective weight loss is to create a calorie deficit, which means you burn more calories than you consume. Running can be a highly effective way to contribute to this mission, but the duration needed will vary from person to person.

There are two primary approaches to treadmill running for weight loss: steady-state running and interval training. Steady-state running involves maintaining a consistent pace for an extended period at a moderate intensity. This method is effective for building endurance and burning calories, particularly for those who prefer a lower-impact, longer-duration workout. However, as the body adapts to repetitive movements over time, solely relying on steady-state running may eventually lead to a plateau in weight loss results and running performance.

Interval training, on the other hand, alternates between high-intensity bursts of running and recovery periods. For example, a runner might sprint for 30 seconds to one minute, followed by a one- to two-minute walking or jogging recovery. This type of training, which is often referred to as high-intensity interval training (HIIT), can be more efficient for fat loss as it increases calorie burn both during and after the workout through the afterburn effect (excess post-exercise oxygen consumption or EPOC). In addition, interval training can be a time-saving option for individuals who want to maximize fat loss without spending long periods on the treadmill.

Ultimately, the best treadmill routine for weight loss is one that is aligned with your fitness level and preferences while maintaining consistency and progression over time. A combination of both steady-state running and interval training can help prevent plateaus, improve cardiovascular fitness, and enhance calorie expenditure. Equally important is ensuring that treadmill workouts are paired with a well-balanced diet and strength training to support overall health and long-term weight management.

If improving endurance is your goal, gradually building up to longer treadmill sessions is key. Endurance training focuses on improving the capacity of your heart, lungs, and muscles to perform over extended periods (2).

How Long Should I Run on a Treadmill for Cardiovascular Health?

For general heart health, you don’t need to run for hours on end. Studies have shown that running just 5 to 10 minutes at a moderate pace, daily, can significantly improve your cardiovascular health (3). This pace should get your heart rate up, but you should still feel somewhat comfortable.

To see the best results, you should aim to hit the World Health Organization’s recommendation of at least 150 minutes of moderate-intensity aerobic exercise per week (4). Running on the treadmill is a great way to meet, or even exceed, this target.

Read more: The Powerful Benefits Of Walking On A Treadmill For 30 Minutes Every Day

How Long Should I Run on a Treadmill for Athletic Performance?

There’s no single, fixed amount of time you should run on a treadmill to improve running performance. Instead, progress comes from a combination of gradual training progression, varied workout strategies, proper recovery, and overall consistency. The duration of your treadmill runs should be determined by your current fitness level, running goals, and the type of training you incorporate. Whether you’re aiming to increase endurance, improve speed, or build strength, a well-structured training plan that evolves over time is more effective than simply focusing on how long you run.

To enhance your running performance, incorporating different types of treadmill workouts is key. Steady-state runs at a moderate pace can improve aerobic endurance, while tempo runs – sustained efforts at a challenging but manageable pace – help build speed and stamina. Interval training, which alternates between high-intensity running and recovery periods, is an excellent way to boost cardiovascular efficiency and running economy. In addition, hill training on the treadmill can strengthen key running muscles and improve overall power, which translates to better performance outdoors. Instead of focusing solely on duration, a balanced mix of these workouts tailored to your goals will yield the best results.

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Of equal importance is allowing time for rest and recovery. Overtraining without proper recovery can lead to fatigue, increased injury risk, and diminished performance. Active recovery days, mobility work, and strength training should complement your treadmill sessions to support long-term improvement. Gradual progression, such as increasing weekly mileage by no more than 10%, ensures steady gains without overloading your body.

Ultimately, improving running performance requires a strategic and individualized approach rather than a set number of minutes on the treadmill. A well-rounded plan that includes varied workouts, adequate rest, and strength training is far more effective than simply increasing treadmill time. By focusing on quality, progression, and balance, you can enhance your running abilities in a sustainable and efficient way.

How Long Should I Run on a Treadmill to Improve Mental Health?

Running isn’t just for physical goals, it’s also amazing for mental well-being. Studies have confirmed that regular aerobic exercise such as running can reduce stress, improve mood, and even combat symptoms of depression and anxiety (5).

You don’t need marathon-length sessions to reap the mental benefits. Just 20 to 30 minutes of moderate-intensity running, even at a relaxed pace, can release endorphins – natural chemicals in your body that boost happiness (6).

Consistency is more important than duration here. Try to run several times a week at a pace or duration that feels comfortable for you. Running isn’t just about logging miles, it’s also about giving yourself time to unplug, focus, and breathe.

Is Running on a Treadmill for 20 Minutes Enough?

The answer to whether 20 minutes of treadmill running is enough will depend on your goals and fitness level. For some people, it may be just right, while for others, more time may be needed.

Here are some considerations to keep in mind:

• For General Health

Running for 20 minutes can fit neatly into the World Health Organization’s recommendation of 150 minutes of moderate-intensity aerobic exercise per week (4). If you’re consistent and stay within a moderate pace, this duration can significantly benefit your cardiovascular health, improve your lung capacity, and promote longevity.

• For Weight Loss

Whether a 20-minute run is enough for weight loss depends on your overall calorie intake, the intensity of your runs and how your exercise routine looks.

If you’re on a calorie deficit, adding a 20–minute treadmill run to your exercise routine can help you burn additional calories and contribute to weight loss. However, if you’re relying solely on a 20-minute run for weight loss without making necessary dietary changes, it may not be enough.

The number of calories burned in 20 minutes depends on how hard you’re working. A high-intensity run (such as sprints or intervals) burns more calories in a shorter time than a steady, moderate jog.

If your 20-minute run is part of a larger, consistent exercise plan, it can be very effective. Combining it with strength training can amplify results. On its own, it may take longer to see noticeable changes. Our previous article covers everything you need to know about 28-day treadmill weight loss challenge.

• For Endurance Building

To build endurance, running for 20 minutes can be a good starting point if you’re a beginner. However, over time, you’ll likely need to increase the duration. Building endurance requires gradually extending your body’s ability to perform over longer periods (7), generally involving runs of 30 minutes or more.

• For Athletic Performance

For performance goals, such as training for a race or improving speed, 20-minute sessions can be effective for focused speed work or intervals. However, overall progress in most performance-oriented training programs will require a mix of longer runs, tempo runs, and strategic recovery.

• For Mental Health

A 20-minute treadmill run is often enough to release endorphins and improve your mood. It’s a great way to reduce stress, boost focus, and enhance overall well-being (6). Even short runs have been shown to provide these benefits.

• For Sedentary Beginners

If you’re new to running or returning after a break, 20 minutes of running at a time will likely be a bit too aggressive and lead to overuse injury. Start slow and short or begin by alternating a minute of walking with 1-2 minutes of walking. Over time, you can gradually increase the duration as your fitness improves.

Is It Better to Run Longer or Faster on a Treadmill?

Whether it’s better to run longer or faster on a treadmill depends on your goals. Both approaches have unique benefits and can be effective for different outcomes. Here’s what each can do for you:

Running Longer

If you’re running longer (typically 40 minutes or more), you emphasize endurance and calorie burn over an extended period. This style often benefits:

1. Cardiovascular Health: Extended runs improve your heart’s ability to pump blood and your lungs’ capacity to deliver oxygen. Over time, this reduces the risk of heart disease (8).
2. Fat Burning: Longer runs at lower intensities (roughly 60-70% of your maximum heart rate) encourage your body to use stored fat as fuel. This is often referred to as the “fat-burning zone”. While the calorie burn per minute might be lower compared to faster runs, the duration makes up for it (9).
3. Endurance Improvement: Long, steady runs train your muscles and cardiovascular system to perform efficiently over time (10). They also help build mental stamina, which is key for activities such as distance running (11).

Running Faster

Running faster, such as during higher-intensity intervals or sprints, focuses on speed, power, and efficiency. This is an ideal choice if you have the following goals:

1. Weight Loss and Calorie Burn: High-intensity running burns more calories per minute compared to slower, longer runs. It also triggers the “afterburn effect” (excess post-exercise oxygen consumption or EPOC), which means your body continues to burn calories even after your workout is over (12).
2. Building Power and Speed: Sprinting or running at faster speeds strengthens your muscles and improves your body’s ability to recruit them quickly during high-effort exertion (13).
3. Time Efficiency: If you’re short on time, faster, more intense sessions (such as high-intensity interval training or HIIT) can pack a lot of benefits into a short period – sometimes in as little as 20 minutes.

The Best Approach?

It doesn’t need to be an either/or situation. Combining both styles can give you optimal results:

• Alternate Long and Short Runs: You can include long steady-state runs a few times a week while sneaking in shorter, faster sessions to maximize cardiovascular, endurance, and fat-burning benefits.
• Consider Fitness Level: Beginners may find longer, slower runs easier to manage initially. As you build fitness, adding faster runs can help you reach new levels of performance.
• Align with Your Goals: If endurance and mental stamina are your targets, go longer. If fat loss or speed is the focus, shorter, faster sessions may suit you better.

Read more: Is the Treadmill Good for Your Knees? Here’s How to Protect Your Joints

Is It OK to Run on a Treadmill Daily?

While it may seem productive, running on a treadmill daily without breaks isn’t the most effective or sustainable approach for most people.

Research has highlighted the importance of recovery for muscle repair and growth (14). Even for trained athletes, taking one to two rest days per week reduces injury risk and improves long-term progress. A rest day doesn’t mean inactivity – it can include light stretching, walking, or yoga.

The risks of running every day include:

Overuse Injuries

Repeated impact from daily running can cause stress-related injuries such as shin splints, plantar fasciitis (injury to the foot’s connective tissue), and tendinitis. These conditions arise when muscles and tissues don’t have enough time to repair (15, 16).

Fatigue and Burnout

Without rest days, persistent fatigue can set in, potentially impacting performance and motivation. Recovery is as important as effort to sustain progress (17).

Muscle Imbalances

Running works certain muscle groups repeatedly, such as the quadriceps and calves. Without strength training or cross-training, these imbalances can increase the risk of injury (18).

Adaptation Plateaus

Repeating the same activity every day can make your body adapt, slowing progress. Variety in intensity or type of exercise keeps your body challenged.

Tips for Those Who Want to Run Often

• Alternate Intensities: Incorporate “easy” running days at low intensity. This reduces the overall impact while still keeping you active.
• Cross-Train: Add low-impact activities such as swimming or cycling to your routine. This allows recovery for the muscles used in running while improving overall fitness.
• Strength Train: Include resistance exercises to balance the muscles that support your joints, such as the glutes and hamstrings. Stronger muscles help reduce the impact of running on your body.
• Listen to Your Body: Pain, persistent fatigue, or slow progress can signal the need for rest. Ignoring these signs may lead to long-term setbacks. 

Does 12/3/30 Actually Work?

Yes, 12/3/30 can be an effective workout. The 12/3/30 treadmill workout is a popular walking-based fitness routine that has gained attention for its simplicity and effectiveness. The workout consists of setting the treadmill to a 12% incline, walking at a speed of 3 miles per hour, and maintaining this pace for 30 minutes. This structured approach provides a low-impact yet challenging cardiovascular workout that can help improve endurance, strengthen lower-body muscles, and support weight management.

Its true advantage lies in its structured simplicity, which helps people stay consistent – a crucial factor for long-term results. If it motivates you to move regularly, it’s worth sticking to.

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How 12/3/30 Works

1. Steady Calorie Burn: Walking at an incline increases the intensity compared to flat walking. The incline forces your body to work harder, burning more calories in the same amount of time. This can contribute to a calorie deficit, which is the key for weight loss or maintaining a healthy weight.
2. Low-Impact Cardio: The routine is accessible for most people as walking has a lower impact than running. It reduces the risk of joint injuries, particularly for beginners or individuals with sensitive knees and hips.
3. Muscle Engagement: Walking on an incline works your glutes, hamstrings, and calves more than flat walking. Over time, this can strengthen these muscles and improve overall lower-body definition.
4. Structured Simplicity: One of the most significant aspects of the 12/3/30 method is its structure. Many people struggle with “winging it” on a treadmill, unsure of how fast to walk or for how long. This preset plan takes the guesswork out, making it easier to stick to. Consistency is one of the most important factors for seeing results.

The 12/3/30 workout isn’t revolutionary. It doesn’t offer unique benefits beyond what any consistent treadmill walking routine at a similar intensity would provide. Results depend on factors such as regularity, other lifestyle choices (such as diet), and how well it suits you.

You could achieve similar results with any walking plan that challenges you, as long as you stick to it. The calorie burn and muscle activation from walking on an incline are scientifically backed, but there’s nothing about 12% incline, 3 mph, or 30 minutes that makes it superior to other structured cardio.

Who Can Benefit

• Beginners: If you’re new to exercise, this plan is simple and unintimidating. It’s more approachable than high-intensity workouts and gives structure for consistency.
• Those Who Value Routine: The straightforward formula may help people who thrive on clear guidelines. That structure can make it easier to focus on the habit rather than decisions about speed, incline, or time.
• People Short on Time: A 30-minute daily workout can fit into a busy schedule, which makes it appealing to those who are looking for effective, efficient exercise.

Frequently Asked Questions

• Is running better than the gym?

It depends on your goals. Running is great for cardiovascular fitness and calorie burn, while the gym can provide strength training and muscle building. Combining both is ideal for overall fitness.

• Is it better to run on an empty stomach?

It’s a personal preference. Running fasted can help burn fat (19), but it may lower your energy levels. If you feel weak or fatigued, eat a light snack before your run.

• Is it better to run on a treadmill or outside?

Both have their own benefits. Treadmills offer convenience and controlled environments, while outdoor running improves balance, engages more muscles, and feels more dynamic. Choose what suits your needs and preferences.

• Should I eat a banana before a run?

Yes, a banana is a good pre-run snack. It provides quick-digesting carbohydrates and potassium, which can help with energy and prevent cramps. Eat it 30-60 minutes before running.

The Bottom Line

The optimal time for running on a treadmill varies based on your personal goals, fitness level, and overall health. For general fitness, 20-30 minutes of moderate-paced running is effective. If you’re aiming for weight loss or endurance, extending sessions to 45 minutes or more can be beneficial. However, balance is key – overtraining can lead to fatigue and injuries. Customize your treadmill routine to suit your needs, and always listen to your body for the best results.