Jogging on a treadmill may seem like a straightforward task, but finding the right pace can make all the difference in your fitness progress. Your jogging speed isn’t just about how fast you can go, it’s about how well your body can sustain movement without feeling overly strained. For beginners, this balance is vital.
The right pace can help you build endurance, improve your cardiovascular health, and enjoy your workouts without risking injury or burnout. Push too hard, and you risk overloading your muscles and joints. Go too slow, and you may not challenge your fitness enough to see meaningful changes.
Remember, speed is highly personal. It’s shaped by factors such as your biomechanics (how your body moves), your current fitness level, and how rested or energized you feel that day. What feels easy to one person may feel like a sprint to another.
Here’s what you need to know to find your ideal treadmill jogging speed.
Most definitions place this jogging between a brisk walk and a full-on run. Theoretically, jogging speeds typically range from 4 to 6 miles per hour (mph) (1). At this pace, you’re moving faster than a walk but not so fast that you’re sprinting or overly taxing your body. For those in countries that use the metric system, this translates to approximately 6.5 to 9.5 kilometers per hour (km/h).
Jogging is a moderate-intensity activity. If you’re using effort-based metrics, jogging is usually the point where your heart rate is elevated, but you’re still able to hold a conversation without gasping for air. Anything faster, and you’re entering running territory; slower, and you’re likely walking briskly.
Treadmill manufacturers also tend to program their machines based on these generalizations. You’ll notice that “jogging” presets often fall within this speed range. However, while these benchmarks serve as a useful guideline, the reality of what’s considered jogging is much more personal.
Although 4 to 6 mph is a helpful starting point, it’s not a perfect fit for everyone. Individual differences play a huge role in what feels like jogging, and your unique combination of fitness level, biomechanics, and endurance will influence the speed that works for you.
Everyone’s bodies move differently. Leg length, stride length, and running style can all impact how a specific speed feels. For example, someone with a longer stride may naturally jog at a slightly faster treadmill speed, while someone with shorter legs may find a slower pace more comfortable.
Beginners often start at slower speeds than more experienced joggers. If you’re new to treadmill workouts, a walking pace may turn into true jogging at 4 mph. On the other hand, athletes or people with higher cardiovascular fitness may find their “jogging” speed starts closer to 6 mph or even higher.
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Your overall endurance also comes into play. If you’re building stamina, jogging may initially feel challenging even at the lower end of the speed range. Over time, with consistency, these speeds will feel easier, and you may naturally increase your pace. In addition, your reason for jogging matters. If you’re jogging to recover from intense exercise, you’ll likely stick to the slower end. If you’re focusing on cardio fitness, you may push toward the upper limits.
Remember that treadmill incline levels and machine settings can also change how fast you jog. For example, jogging at 5 mph on a 0% incline will feel noticeably easier than maintaining the same speed with a 5% incline. Inclines mimic outdoor hills and can significantly affect your perceived effort.
A good strategy is to start at the lower end of the jogging range (around 4 mph/6.5 km/h). Pay attention to how your body feels, particularly your breathing and heart rate. Adjust the speed as needed until you hit a point where you’re working moderately hard, but you’re still comfortable enough to sustain the effort. That’s when you’ve likely found your jogging pace.
Read more: Does The Treadmill Build Glutes? Find Out What Science Says About The Treadmill & Butt Gains
A good starting point is to run at a pace that puts you in the moderate to vigorous intensity range, where your heart rate is 60-85% of its maximum. This is known as the “fat-burning” or cardio zone (2), where your body uses a mix of fat and carbohydrates for fuel.
For beginners, this may mean running or jogging anywhere between 5 to 8 mph (roughly 8 to 13 km/h). If you’re new to running, it’s better to start slower and build up your endurance gradually. A treadmill heart rate monitor can help you check if you’re in the ideal zone. If you can still speak in short sentences but feel like you’re putting in effort, you’re likely on the right track. For more details about hiit treadmill workout for fat loss, take a look at our prior publication.
To maximize calorie burn in less time, you may want to try interval training. This involves alternating between short bursts of high-intensity running and slower recovery periods. For example, you could sprint at a higher speed, say 8-10 mph (13-16 km/h), for 30 seconds to a minute, then slow down to a jog or brisk walk (around 3-5 mph) for 1-2 minutes.
Repeating this cycle for about 15-30 minutes increases your heart rate, boosts your metabolism, and helps you burn more calories even after your workout ends. This effect is called EPOC (excess post-exercise oxygen consumption), or the “afterburn”, where your body continues to burn calories as it recovers (3).
Running at high intensities every day might sound tempting, but recovery is just as important as the run itself. Your muscles need time to repair and grow stronger, and rest days reduce the risk of injuries such as shin splints or overuse issues. On recovery-focused days, you can still stay active with low-intensity exercises such as walking or yoga while giving your body time to bounce back (4).
While treadmill running can burn plenty of calories, it’s important to pair it with a well-balanced diet to see real weight loss results. Without controlling your calorie intake, you may end up eating back the calories you’ve burned. Focus on nutrient-dense foods such as lean proteins, whole grains, vegetables, and healthy fats while managing portion sizes (5, 6).
Also, remember that sustainability is key. Unrealistic eating restrictions or overexercising can lead to burnout or health concerns. To stay motivated, aim for a weekly weight loss goal of 0.5 to 2 pounds, which is considered safe and achievable.
There’s no universal answer to whether you should run faster or slower on the treadmill for weight loss. It all depends on what else is happening in your weight loss program, including your diet, exercise routine, and importantly, your recovery.
Both fast and slow running have their own benefits, and the best choice is the one that suits your goals and your ability to stay consistent without overloading your body.
When Running Faster May Be Beneficial:
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When Running Slower May Be Beneficial:
How to Decide What’s Best for You
The right speed for weight loss depends on the bigger picture of your routine. Ask yourself:
You don’t need to pick one approach over the other permanently. Some days it may make sense to crank up the speed and push yourself, while other days may call for a moderate jog or brisk walk. By listening to your body, balancing faster and slower runs, and weaving them into an overall program that includes proper nutrition and recovery, you’ll be on track for sustainable weight loss.
Read more: Does Running Outside Burn More Calories Than Running on a Treadmill?
Health organizations, like the Centers for Disease Control and Prevention (CDC) and the World Health Organization (WHO), recommend adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week (9, 10). For example, jogging at a moderate pace or running at a higher intensity on the treadmill both count toward these goals.
If you spread 150 minutes of moderate exercise across a week, that works out to about 30 minutes a day, five days a week. A higher-intensity workout, like running, reduces the time needed. You could aim for 15-25 minutes per session, depending on how hard you’re working.
On the treadmill, several factors can influence how long you should run, including:
A speed setting of 7.0 on a treadmill typically means you’re running at 7 miles per hour (mph). This translates to a pace of approximately 8 minutes and 34 seconds per mile, which is a moderate running speed for many individuals. Running on a treadmill is often easier because the treadmill belt moves beneath you, which reduces the effort needed to propel yourself forward. Outdoors, factors such as wind resistance, uneven terrain, and weather conditions make running more demanding, requiring greater energy and stability. Dive deeper into why it is harder to walk on a treadmill than outside with our dedicated article. Running on a treadmill daily can be safe if you vary intensity, include rest or active recovery days, and listen to your body to avoid overuse injuries. However, it’s important to pace yourself and allow time for recovery, particularly if you’re engaging in high-intensity runs. Running for 1 hour on a treadmill isn’t too much if your fitness level and endurance can handle it. For beginners or those without proper recovery, it may be excessive and increase the risk of fatigue or injury. Always adjust the duration based on your physical condition and goals.Frequently Asked Questions
How fast is 7.0 on a treadmill?
Why can I run on a treadmill but not outside?
Is it OK to run on a treadmill daily?
Is 1 hour on a treadmill too much?
Definitively, treadmill jogging speed ranges from a light jog at 4-5 mph to more moderate efforts around 6-7 mph or even higher for advanced runners. However, individual differences in fitness level, body composition, and goals mean there’s no one-size-fits-all answer. It’s important to listen to your body and adjust accordingly, gradually increasing the duration and intensity as you progress.
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