What Treadmill Speed Is Running?

Running outside around a park or a lake may be invigorating, but it’s not suitable for everyone. Although both of these activities are beneficial to your physical fitness and body composition (1), many individuals choose to focus on treadmill runs instead.

Running on a treadmill is a good option for avid athletes or beginners who don’t feel like hitting the pavement outside. When you go to the gym or buy a treadmill machine for your home running routine, you may ask yourself, which treadmill speed will count as running?

Today, we’re going to disclose what treadmill speed is considered running. In addition, you’ll learn about a good pace per mile for beginners and whether or not 30 minutes on a treadmill is enough to lose weight. 

What Speed on the Treadmill Is Considered Running?

You don’t need a lot of space to work out at home. With only a treadmill, you can walk, jog, run, and sprint. You can also choose the slowest or maximum speed on the treadmill, manipulating your heart rate and giving different results. However, if you’ve already enjoyed the walking experience on your treadmill and set yourself up for runs, the speed will shift. 

Technically, “running” is considered a speed at which both of your feet become airborne. This is in contrast to walking or jogging, where one foot is always planted. This generally starts at speeds of >6 mph (9.7 km/h). Speeds less than this that rely on having one foot on the ground are considered jogging.

That being said, the most recommended speed for running is 8.3 miles per hour (approximately 12 km per hour) if you’re capable. The following speeds will boost your heart rate, which will evoke greater calorie burn. As you get comfortable with this speed, you can increase it to a faster pace. 

Keep in mind that this is a general guideline. It’s always recommended to consult your doctor before you start a treadmill running workout. You should also start your running workout by walking for 5-10 minutes and do the same after you’ve finished your run (2).

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What Is a Healthy Speed on a Treadmill?

There’s no one healthy speed on a treadmill that’s appropriate for everybody because it’s all individual. The sweet spot for beginners who want to start with walking on the treadmill may find the 3-4 mph comfortable for them, or 20 minutes/15 minutes per mile. On the other hand, a treadmill speed for more experienced users who start walking may be faster at 4-5mph, or 15 minutes/12 minutes per mile (3). The right speed should be appropriate for your fitness level in every situation. 

However, you should keep in mind that it’s not necessary to run at the very beginning. Walking on the treadmill is effective for calorie burn, too. 

Furthermore, as it’s low-impact, walking is easier on your joints. This helps you get used to running gradually in a safe manner. As you progress, a healthy running speed is around 8 miles per hour for beginners (7 minutes and 30 seconds per mile). However, this speed changes from person to person, as well as if you’re training endurance or top speed.

Read more: Treadmill Benefits: What It Does for Your Body

What Is a Good Pace per Mile for a Beginner?

A good pace per mile for beginners will depend on the exact activity they want to do. There are multiple speeds for versatile levels.

Many beginners make one common mistake – running too fast from the start. Beginners should always start slow as this is perfect for runners who are just starting out. The sweet spot for beginners in this case is a pace of around 12-15 minutes per mile. 

You can also use walking intervals if it seems too exhausting. If you want to create a running schedule to stick to this discipline, you should look for a simple running plan for beginners. It gives you a clear idea of how to start running effectively, not to strain your body, and get the most benefits. 

What Is the Best Speed to Burn Fat on a Treadmill?

The best speed to burn fat and lose weight on a treadmill could depend on your fitness level. However, recent studies have demonstrated the efficacy of a 12-3-30 treadmill workout for weight loss: you walk on a treadmill on a 12.0 incline, at a speed of 3.0 miles per hour for 30 minutes (4). This moderate pace helps you burn calories without putting too much stress on your body. As your fitness level gets better, you can increase the speed. If you’re curious about running 4 miles, check out our earlier article.

Treadmill weight loss couples perfectly with HIIT training, which leads to greater weight loss. Lots of treadmills have programmed HIIT workouts. Here are two examples: 

A brisk-walking HIIT workout

Example #1

• Warm up for 5 minutes by walking at a moderate pace. 
• Increase your walking pace to the fastest you can maintain for one minute.
• Decrease your pace and walk slowly for 30 seconds.
• Repeat this pattern a couple more times. 
• Cool down with a five-minute walk.

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A running HIIT workout

Example #2

• Walk briskly for 5 minutes to warm up.
• Start running at a fast pace or sprint for one minute.
• Slow down to a jog or brisk walking for two to three minutes.
• Do this pattern again 3 more times by sprinting for a minute and jogging or walking briskly for two minutes.
• Walk or jog for 5 minutes to cool down. 

More experienced users can try a 12-3-30 workout, where you set the treadmill to a 12% incline and walk for 30 minutes at a 3 mph pace. This activity is also efficient for calorie burn (4).

Read more: Your First Treadmill Hill Workout: Easy Steps to a Stronger You

Is 30 Minutes a Day on a Treadmill Enough to Lose Weight?

Yes, 30 minutes of walking, jogging, and running on a treadmill is enough to lose weight. According to a 2021 study by Harvard Medical School, a person who weighs 155 pounds can burn approximately 450 calories running at 7.5 miles per hour (5).

You should keep in mind that this applies to ground runs, and treadmill running may have slightly different effects. However, a lot of your caloric burn can also depend on the incline of the treadmill. An incline increases the intensity of your workouts and burns more calories. 

If you’re interested in accurate numbers, feel free to use a special online calculator (6). This will shed light on how many calories you might shed based on your age, weight, and resting heart rate. 

In addition to treadmill workouts, it’s essential to incorporate resistance training and a balanced diet into your daily schedule. Much of the weight loss success comes from choosing the right foods that are filled with protein, fiber, and healthy fats. 

Frequently Asked Questions

• How fast is 7.0 on a treadmill?

The 7.0 pace equates to running a mile in 8.34 minutes (3). 

• How can I burn 500 calories on the treadmill fast?

Ultimately, consistency is the greatest factor that dictates fat loss. However, one way to possibly burn more calories on the treadmill is to use interval training. This involves alternating between work intervals of faster speeds and slower recovery intervals. 

As you progress, make sure not to increase the distance of treadmill walking and running by more than 10% from week to week. This will allow your body and muscles to adjust at a consistent rate and lower the risk of overuse injury.

• Can a treadmill reduce belly fat?

Treadmill walking and running helps you burn calories and fat, but it won’t specifically be from your belly – it will occur throughout your entire body. 

• Is it okay to walk on a treadmill every day?

Daily walking on a treadmill is relatively safe. When it comes to running, in this case, it’s better to listen to your body and alternate between your runs so as not to strain your muscles. 

The Bottom Line

You’ve now learned what treadmill speed is considered running. Generally, the optimal running speed for beginners is 12-15 minutes per mile. 

In addition, 30 minutes of treadmill workouts a day is enough to invigorate your body and lose weight. When combined with resistance training and healthy food, a treadmill routine can definitely help you achieve a healthy body.