Most people find treadmill workouts boring. Walking or running on one track without any change of scenery can be quite dull. What if we could tell you a way to maximize your time on the treadmill? And don’t worry, we’ll also share some tips to make these sessions exciting and fun.
For starters, we’d like to tell you that this trusted machine is more than just a moving track. It’s an easy way to squeeze in a run, get your motivation at the start of the day, and just feel better. In addition, running on a treadmill can help you fast-track some goals, such as reaching a certain speed. After all, it’s quite easy to maintain a sprint when a machine tackles your pace.
The key is to learn how to keep that momentum, be consistent, and make your treadmill running workouts more effective. Let’s go over some interesting insights about treadmills and the exercises that could help you hit your fitness goals faster.
Walking on a treadmill is a workout. However, you may be surprised to know that there are some special workouts you can perform on a treadmill to reach different goals. For example, there are treadmill running workouts for weight loss that can help you burn fat by adjusting your pace and incline on the track. Treadmill running workouts for beginners are simple and structured exercises you can do on a treadmill to improve your fitness and build running endurance. These workouts often include a mix of walking, jogging, and short running intervals, which makes them ideal for beginners. You can easily control the speed and incline, which helps you stay comfortable and safe while gradually increasing your strength and stamina.
One type of effective treadmill workout is an interval workout. A treadmill interval workout means you regularly change the speed or incline in a structured manner, which can make it more effective for increasing speed and running capacity.
There’s also an option to add some harder bursts of activity to the workout to burn more calories and challenge your cardiovascular system (1). You can make these workouts either 60 minutes for an endurance workout or as short as 10 minutes so you’re in and out quickly.
And remember, it’s always important to warm up before you jump onto the treadmill. This prepares your body for the intense workout that awaits.
Read more: What Treadmill Speed Is Running?
Yes, you can accomplish any kind of workout on the treadmill. Hill sessions, HIIT workouts, and tempo runs are just a few examples of workouts you can perform on a treadmill. New runners can also build a training base with some low-impact walking workouts. Most treadmills come with cushioned tracks, making running much more comfortable compared to running on the road. This can help them ease into running and increase their stamina (2).
A study in The Journal of Strength and Conditioning Research found that sprinting on a fast-moving treadmill can be a good alternative to sprinting outside (3). This is because outdoor training can be affected by factors such as weather, and finding an indoor track isn’t always easy. Sprinting on a high-speed treadmill also helps athletes run faster than they usually can on the ground. This type of training may offer benefits, such as helping runners take quicker steps.
In addition, a systematic review published in the Journal of Physiotherapy found that treadmill training helps people who have had a stroke and can walk independently walk faster and cover more distance without support compared to doing no walking exercises (4). In addition, the improvements from this training last even after the sessions are over.
So, the answer is yes, you can train on a treadmill if you know what you want to achieve with these sessions. Here are some treadmill workouts that can help train your body:
Sprint Intervals
A treadmill sprint workout can completely change how your usual 20-30-minute treadmill session feels. Instead of feeling like time is dragging, you’ll be surprised at how fast this workout goes. Sprints also help you build your ability to give full effort for short bursts. Compared to slow and steady exercises, they burn more fat and help you switch to faster speeds.
Flats and Hills
A hill workout can challenge your glutes and improve your muscle strength (5). They can be more effective at burning calories than running on a flat surface, as you exert more energy. You may also develop core strength and experience an elevated heart rate with a hill workout routine. For example:
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Fartlek Training
Fartlek means “speed play” in Swedish. It’s a form of interval training that involves running at varying speeds and intensities, often with a focus on continuous effort rather than specific rest periods. It alternates between periods of faster running and slower, recovery-focused running. This allows a more unstructured and intuitive approach to speedwork.
Here’s an example of a 25-minute fartlek workout you could check out:
Warm-up: 5 minutes
Moderate: 3 minutes
Fast: 2 minutes
Slow: Until recovered
Moderate: 2 minutes
Tempo: 10 minutes
Slow: Until recovered
Sprint: 30 minutes
Cool Down: 5 minutes
You can also get creative – sprint to the next tree, jog during the chorus of a song, or push your pace until the end of the block. It will be fun and more impactful!
Bodyweight HIIT
Just because you’re using a treadmill doesn’t mean you need to stick to walking or running. You can make your workout more fun by adding simple bodyweight exercises between walking or running sessions.
Try moves such as squats, lunges, or push-ups, either targeting a single muscle group or your entire body. Mixing in strength exercises helps you build muscle and power, not just improve your endurance or speed.
Flexibility is a key factor in performing treadmill workouts to increase speed and endurance. You can adjust the number of exercises or the duration of your run based on what feels right for your fitness level. Feel free to do more or less, depending on what works best for you.
Yes, treadmill running can help you get fit if you follow all the protocols. And remember, some exercise is always better than none. A small study found that both treadmill running and outdoor running helped people become fitter and lose body fat (6).
Other researchers have found that running on a treadmill affects the body in similar ways to running outdoors (7). Both help you improve posture and balance while running, whether you’re on a treadmill or a road.
One reason some people feel that treadmill workouts aren’t effective is the lack of bumps, twists, and turns that a road offers. However, on a treadmill, you can change the incline and speed to make your run easier, harder, or just like running outdoors. You’re in charge and can choose the pace that works best for you.
Another review examined how the body moves during treadmill running compared to running outdoors (8). It found that both types of running affect the body in similar ways, including how they work the muscles, bones, and tissues.
Running on a treadmill is great for staying fit, but it’s also important to include other types of exercise too. If you only run on the treadmill, try adding cross-training to your routine. Cross-training involves engaging in multiple types of workouts or sports, such as running one day, cycling the next, and then perhaps swimming, hiking, or rowing. It helps work different muscles, prevents boredom, and reduces the risk of injury. This helps you strengthen different muscles, particularly those in the back of your legs, such as your hamstrings and glutes.
There’s no definite answer to which type of training is better. Evaluate your goals and then decide what you want to do. Treadmills are convenient and you can do the exercises in a controlled environment. On the other hand, outdoor running offers a more natural and varied workout, with some notable mental health benefits.
Running outdoors is tougher and burns more calories than running at the same speed on a treadmill, mainly due to wind resistance. When running on a treadmill, we often overestimate our pace compared to running outdoors.
A 2012 study found that participants running outdoors had a faster pace than when they tried to match it on a treadmill (9). Scientists believe that this happens because we expect to see a certain speed, but the treadmill doesn’t provide the same visual feedback as outdoor running. This suggests that running outside may actually feel easier than it is, and we work harder without even realizing it.
However, a study by Prof. Andrew Jones and the University of Exeter showed that you can easily fix this in the gym (10). Just set your treadmill to a 1% incline, or 2% if you’re an advanced runner.
One of the more practical benefits of indoor treadmills is that they generally provide a much softer surface than running on the street. Most treadmills have a cushioned track, which can make a huge difference on your joints, particularly once you start to increase your mileage.
The below table gives a quick overview of the differences between outdoor and treadmill running workouts. Let’s take a look to get more clarity on the subject:
| Factor | Treadmill Running | Outdoor Running |
|---|---|---|
| Effort and pace | Easier, controlled pace | Harder, affected by terrain and wind |
| Impact on body | Lower impact (softer surface) | Varied terrain, harder on the joints |
| Mental boost | Can feel monotonous | Scenery and nature boost your mood and energy |
| Stress reduction | Helps manage stress with consistent use | Outdoor movement may support mood and stress relief over time |
| Convenience | Indoor, weather-independent | Weather-dependent, less predictable |
Both have their pros and cons. At the end of the day, your choice will depend on what’s easy for you and what you aim to achieve. Remember that good running form matters, whether you’re on a treadmill or running outside. It helps your muscles work more efficiently and lowers the risk of injury.
Read more: Your First Treadmill Hill Workout: Easy Steps to a Stronger You
For general health, you should aim for 30 minutes of running on the treadmill or brisk walking most days of the week. Keep in mind that the minimum guidelines for physical activity set by the CDC are 150 minutes of moderate activity, 90 minutes of vigorous activity, or a mixture of both weekly. Ultimately, this should be everyone’s goal as a minimum (11).
However, beginners can start with shorter intervals, such as 15-20 minutes, and gradually increase the duration and intensity. Consistency is key, so even shorter workouts are beneficial and act as a progression to longer workouts.
Below is a breakdown of how long you should run on the treadmill according to your position in the fitness journey:
Always include time to warm up and cool down, and listen to your body to avoid overtraining. Let’s say you’re doing treadmill workouts for beginners to lose weight – you’ll have to start slow and gradually increase your time and speed on the machine.
Also, don’t forget the crucial role diet and other lifestyle changes play in reaching your fitness objectives.
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Again, the right treadmill speed depends on your current fitness level and what you want to achieve with the runs. Here’s a simple guide:
No matter your pace, whether you’re walking to warm up or sprinting full speed, there’s a spot on the treadmill just for you. Start where you are, set your speed, and let each step move you closer to your goals. Don’t forget that it’s not about how fast you go, it’s about showing up and keeping at it.
Daily treadmill sessions can be an effective way to stay in good shape. Using a treadmill regularly does more than just burn calories, it also keeps your heart strong, helps improve blood flow, and can lower blood pressure, which reduces the risk of heart problems (12).
Just remember to alternate between high-intensity sessions and low-intensity sessions to lower the risk of injury. This means you can use the treadmill daily, but it shouldn’t always be running.
Do you want to burn even more? Add an incline!
Walking or running uphill makes your body work harder, burns more fat, and strengthens your core, legs, and muscles. When you pair these workouts with a healthy diet, it becomes easier to stay in shape or reach your weight loss goals. In addition, treadmill exercise boosts your metabolism, so you continue to burn calories even after you’re done.
And it’s not just about your body, your mind also benefits. Moving your body helps release feel-good chemicals that lift your mood and ease stress, anxiety, and even the blues (13).
Yes! Running on a treadmill for 30 minutes is an excellent way to get a cardio workout. It boosts heart health, burns calories, improves endurance, and supports weight loss, particularly when done consistently. A treadmill can help reduce belly fat as part of an overall fat loss plan. While you can’t target belly fat specifically, regular treadmill workouts burn calories and can lead to full-body fat loss when combined with a healthy diet. Indirectly, yes. Treadmill workouts improve blood circulation, which helps deliver nutrients and oxygen to the skin (14). Regular exercise also reduces stress, which may lead to clearer, healthier-looking skin over time. Absolutely! You can follow a full 10k training plan on a treadmill. Just make sure to vary your speed and incline to mimic outdoor conditions and avoid boredom. It’s a convenient and effective way to train, particularly in bad weather.Frequently Asked Questions
Is running on a treadmill for 30 minutes a good workout?
Can a treadmill lose belly fat?
Is a treadmill good for the skin?
Can you train for a 10k on a treadmill?
Treadmill running workouts can help you lead a healthier lifestyle. Factors such as bad weather and a lack of stamina can often prevent people from working out. A treadmill offers a lucrative alternative in such cases. All you need to do is learn different workouts, such as the treadmill interval workout and the treadmill sprint workout, to make the routine more fun and provide greater variety in intensity. It takes time to see the results, but when you’re consistent, you can find yourself in a better place, both physically and mentally.
In most cases, there’s only one thing that keeps people from working out: a lack of motivation. We hope this guide inspires you to give treadmill running workouts a shot!
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