Treadmill speed for beginners – what to set for weight loss and endurance


Best treadmill speed for beginners – Not too fast, not too slow!

So you purchased a treadmill and are ready to start running, but don’t know how fast the speed should be.

If this is your first time using a treadmill, I’m going to show you exactly what speed is best for beginners.

I’ll also share some tips on adjusting the speed as your fitness level improves!

PS: treadmill speed workouts for beginners should be set to low frequency ones. So you can get accustomed to the pain and panting for breath!

What is the best speed on the treadmill to lose weight?

You should mix low and high speed  treadmill workout to lose weight.

If you want to lose weight you should try using a treadmill that is set at an incline of 10 degrees and you should then walk/run at a speed that is comfortable for you.

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Interval training for treadmill

Treadmill workouts for weight loss

Treadmill speed for beginners in India

Walking treadmill speed for beginners

A good treadmill speed for beginners is not too fast or too slow. Walking at a pace of around 5km/h is effective in weight loss and building endurance, but it’s also an easy-paced workout that doesn’t put much strain on the body.

Thus treadmill walking speed for beginners should be below or equal to 5km per hour speed.

Raising your walk speed to match your running pace, however, will be more strenuous and won’t burn as many calories.

Walking is a great way to stay healthy and fit. If you want to increase your pace, walk in increments by increasing the distance traveled per day or week. You can also track how far you’ve walked and see what other activities correlate with walking such as time spent being active during the day or overall activity levels that have increased since starting this practice.

Run at home without Treadmill

If you are happy with the 1-5km/hour of walking speed then you might want to try speed walking. And make sure to use the handles when you are speeding up.

In summary, while there are many benefits of walking for health, it takes some effort on our part because we need to be conscious about the time we spend being active.

What speed is considered a brisk walk on the treadmill?

A speed from 3-5 km per hour can be considered as brisk walking on the treadmill.

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Jogging treadmill speed for beginners

Jogging speed should be 6 – 8 km/h or on treadmill, and it’s a medium intensity cardio exercise. Anything below that would be considered as walking.

Jogging is faster than walking pace. You can expect to be able to say less words while jogging because your tongue will not have as much work. Joggers are more likely to get their heart rate up, which means they may need a shorter period of time outside before finishing the jog on treadmill.

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Running on Indian roads vs on Treadmill

Your target heart rate should be 70 to 85% of your maximum heart rate. The harder you exercise, the more your heart beats per minute and so it is important for people to keep track of their average jogging speed.

Jogging is a vigorous-intensity physical activity.

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Running treadmill speed for beginners

Running is considered as the perfect cardio exercise because it’s fun and effective at the same time. Running speed can be classified into vigorous or easy, depending on your fitness level. For beginners, running should only be done at a moderate pace so that they don’t get easily winded or overwhelmed by their surroundings.

What speed on the treadmill is considered running?

Ideally running speed should be around 8-10km per hour.

But if you are just starting out, running is a great way to get in shape. However, it’s important not to overdo it and push yourself too fast. The couch-to-5K program will help you determine your pace so that when you’re ready for the next level of training, there won’t be any surprises along the way!

Treadmills built for running are costly and can reach speed upto 14-16 km per hour easily. treadmill speed for running largely depends on the motor and the build of the treadmill. Although for beginner running pace treadmill you do not need a pro model.

Sprinting treadmill speed for beginners

The best speed for a treadmill is 8km/h to 14km/ hour, which is the maximum speed of most treadmills. The treadmill should be good enough to have sprinting capability as well.

The speed of a treadmill is different than running outdoors. Beginner runners should be cautious and cautious of running too fast on the treadmill. Running outside can help you get comfortable with running, while using the treadmill to start from a slower pace will allow you to gradually increase your speed.

Sprinting on treadmill does also help for speed interval training treadmill programs.

Treadmills that are built for running/sprinting are costly. These treadmill consume more electricity but do have a well performing motor. Without these features treadmill speed running is impossible.

With a good treadmill you can easily get one of the fastest treadmill speed in your gym.

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What is the ideal speed for treadmill?

There is no ideal speed for treadmill workouts. if you wondering how fast should I walk on treadmill, the answer should be different for everybody. Everyone is different thus the best treadmill speed for cardio, what speed on treadmill to burn fat or jogging speed on treadmill for beginners will be different.

This articles only shares the info as per personal experiences and what is expected as normal.

Benefits of treadmill workouts for beginners in India

Treadmill speed for beginners - what to set for weight loss and endurance 3

Low impact:

One of the benefits of a treadmill workout is that it’s a low-impact activity. Treadmill sprint workouts are for people who want to hit their next PR. HIIT workout benefits can be found with treadmill sprint workouts as well.

It’s important to have a workout that is not too fast or too slow, but rather just right. The benefits of treadmill sprint workouts are found in HIIT training for both sprinters and marathoners who can easily race 400 meters on the treadmill without injury.

Run at home without Treadmill

Various type of workouts:

Both types of runners benefit from varying their workouts with different exercises including running, walking, stationary bike riding etc., which makes them better athletes by adding variety to their routine.

Many runners find that running on the treadmill is more effective than jogging outdoors, and can help keep their joints healthy. This is because it’s easy to maintain a consistent speed while you’re moving at your own pace without worrying about hitting any puddles or uneven ground.

In addition, sprint workouts are beneficial for improving running form and efficiency in an efficient way by increasing muscle strength with short bursts of power from large muscular groups with little recovery time between sets.

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Speed Control:

Since you control the speed thus there is some assurance of safety with it. At your pace you can control the speed so you can easily warm up and cool down. Or speed up for few minutes of intense run.

Pre Programmed Routine:

All motorised treadmills do come with some preset of programs. Generally you will see speed or time based programs. Most powermax treadmills come with 12 programs to use. Utilising those you can make your own workout routine easily and lose some weight.

Improved Cardio health:

There’s no denying that walking is great exercise for the heart. But it’s not as effective as jogging, and it’s not nearly as fun. 

It just doesnt compare to the rush you get from running. With this innovative treadmill, you can get that same great cardio workout that youd get from jogging, but you dont have to leave your home.

Fitkit FT100 review - Motorized Treadmill with Manual Inclination

Easy to use:

Treadmill is easy to use. And you do not have to spend time on getting ready to go outside. Just wear your shoes and you are ready to go! Thus using a treadmill for running saves a lot of time.


Running on treadmill is very safe if compared to running outside. you do not have worry about traffic, weather, dust etc.

Weight loss:

Treadmills are a great tool for weight loss with low impact workout. Treadmill running does burns a lot of calories thus any obese person can do this easy workout and lose weight.

Joint improvement:

Running on treadmill is a low impact workout which is great for beginners. With the usual 2-4km per hour treadmill speed for jogging you will surely gain some mobility as well.

Simulate outdoor conditions

Treadmill running allows you to simulate outdoor conditions indoors. It’s easier than outdoor running because the ground is moving underneath you, and it makes it easier to run faster. You don’t have to worry about anything when running on a treadmill because there are no obstacles in your way.

Measurable Data

An increasing number of people are using treadmill workouts as a way to improve their health and performance. In addition to the benefits of increased speed, you can also change your training conditions on a treadmill. You can run with more accuracy by changing the conditioning for this type of machine.

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Interval training on a treadmill

Interval training is a type of exercise that involves alternating bursts of intense activity with periods of rest. It can be done on a treadmill, which makes it easier to manage the intensity and speed for each workout.

One type of interval training is HIIT (High Intensity Interval Training), which is considered as one form of cardio and helps participants improve their heart health and weight loss.

Everyone has an idea about what they think “the best” treadmill speed for them would be; but when you start this at a higher pace than your usual, you’ll realize that it’s not too fast, and it is not too slow.

Next time you hop on the treadmill try cranking that speed up further than you might normally feel comfortable with; but make sure to keep in mind that your heart rate needs to be at the same level as before HIIT training.

Many people worry that they’re going too fast or too slow on a treadmill, but the truth is there’s no best speed for everyone. Some beginners will be able to run at 6 miles per hour without feeling as if they are running out of breath and some may need to go up to 8 mph in order not feel so winded during their workout.

If you have limited time each week, interval training is one way you can change your body from being resistant towards exercise into being an athlete. Interval training is the magic bullet for fat loss because it makes you burn an impressive amount of calories in a short period of time.

How To Run on A Treadmill For Beginners?

Know Your Treadmill

When you first start using a treadmill, the belt will be set at a slow walking speed. You are responsible for changing the speed to find what works best for you. When you’re on the treadmill, hold onto the handrails and keep your balance as they move past. This is an important motor skill that can help improve your running form in time!

Treadmills are an important piece of equipment for your home gym. Not only do they keep you in shape, but they also give you a cardio workout that can be enjoyed anywhere. Make sure to familiarize yourself with the speed controls, incline/decline options and stop mechanism before using your treadmill at home or the office.

Treadmill Workout Dress and Shoes

You need to make sure your running shoes are comfortable and fit well. You also need clothes that you feel good in, with no holes or tears. Make sure they are clean and new so you can use them for both treadmill runs and outdoor runs.

When it comes to getting a treadmill workout at the gym, there are some things to consider. One of these is avoiding wearing cotton clothing because excess sweat can cause problems and you should also keep hydrated by drinking water 4-6oz every 15-20 minutes.

The best type of footwear for working out on a treadmill would be running shoes made from synthetic materials that have good moisture wicking properties so they don’t retain heat or get damp from perspiration.

Warm-Up First

Warm-up before starting your treadmill workout. Proper warm-up for treadmill training is important and should be done slowly to prevent injury. The key is gradually increasing speed as you go, but never try to speed up too much or it will break your form. Your body needs to be taken care of before you speed up on the treadmill.

When running, it is important to warm up first. It helps prepare your body and prevent injury for the rest of the workout. Speed: 3-5 km/h or increase incline level by 5%. After that, stretch muscles before starting a run so you can avoid muscle soreness later on in the day.

Listen to Music

Listening to music while running can help reduce perception of exertion, boost endurance by 10-15%, and be a challenge or stress reliever for some people. Choose uplifting beats, 120-160 bpm range.

Watch TV

If you’re a beginner, it’s really important to watch TV while running on a treadmill. For some people, watching TV is the most distraction they need during their workout. Watching shows that don’t require too much involvement can also be fun and more hassle-free than if you were to listen to your favorite podcast or audiobook.

News is a better choice for treadmill activity.

Treadmill Running Apps For beginners

There are many apps available for running on a treadmill, but some of the best ones would be those that have been designed to help beginners.


What is the average jogging speed on a treadmill?

When running on a treadmill, you can vary your pace by adjusting the belt speed. The fastest speed is typically set to around 7-8 miles per hour (mph). This speed is ideal for people who want to run fast but don’t have access to a track.
To increase the incline, you can use the handle on the side of the machine. The fastest inclines are typically set to 10-15%.
The slower speed allows you to run for longer periods of time, while the faster speed lets you run faster for a shorter period of time.

is treadmill speed accurate?

The speed on your treadmill is only as accurate as the sensor that is connected to the console. If the sensor malfunctions, then the speed will be off. If it works properly, then you should see the exact speed that you set on the console on the display.

Can i do hiit on treadmill everyday?

You can do HIIT on a treadmill everyday. It is really simple. You need to have a timer to measure how long you exercise for and to keep track of your calories burned.

HIIT stands for High Intensity Interval Training. It is a type of training that is done on an exercise machine. It is great for losing weight because it is a high intensity workout that burns more calories than a standard workout. The best way to burn the most calories in the least amount of time is to do it for a short period of time, rest for a short period of time and then repeat this process.

What incline should you walk on a treadmill to lose weight?

Inclines are a great way to lose weight. Walking on an incline is one of the easiest ways to burn more calories. The main reason for this is that when you walk on an incline your feet are closer to the ground so it will be harder for your body to move your weight. This will make your body work harder which means you will burn more calories.
You can walk on a treadmill at any speed to burn calories. But you have to be sure that you choose an incline that’s right for you. The reason for this is that walking uphill burns more calories than walking down does, so the incline that you choose will determine how many calories you burn per minute.
The fastest way to walk on a treadmill is to use the incline that’s most comfortable for you. So if you’re used to walking on an incline, you can get the most out of your workout if you do it on a treadmill. If you’re not used to walking on an incline, it might be better to start with the lowest incline and work your way up as you get fitter.


This is it. If you are a beginner then do not think much, what you should do is start with the minimum speed. And if you are not planning on training for a marathon then buy budget automatic treadmills here.


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🥊 About The Skinny Author

Yo Friends, this is Samarjit! A skinny guy who is building his tiny home gym. I have researched a lot about different home gym equipment in India and decided to share my research data online.
I will share more effective home gym machines, nutrition to buy as per your goals.

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Ps: Author is highly experienced with making small workout routines, understanding and guiding people to get gym equipment and set up home gym as per their Fitness goals.

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