Treadmill speed for beginners – what Speed to set for weight loss and endurance in a beginner treadmill workout

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Written By Samarjit Sinha

Working out for 10 years | Has a home gym | CPD (UK) Certificate holder in Fitness

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.

  • Typically a beginner should start with a walking speed of 3-5 km per hour of speed.
  • The running speed for beginners should be around 7 to 8 km per hour.
  • And if you want to sprint then as a beginner your speed will be above 11-12 km per hour+.

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

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

treadmill speed for begineers

Key Takeaways:

  • Ideal treadmill speed for beginners: Walk at 3-5 km/h, run at 7-8 km/h, and consider sprinting at 11-12 km/h+.
  • Treadmill walking (3-6 km/h) aids weight loss and builds endurance.
  • Gradually increase pace by extending your walking distances.
  • Jogging on a treadmill (6-8 km/h) offers a medium-intensity cardio workout.
  • Running speeds (8-10 km/h) are suitable for beginners with safety in mind.
  • Treadmill workouts provide weight loss, joint benefits, and simulate outdoor conditions.
  • Interval training (HIIT) is effective for efficient cardiovascular results.
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! 

Treadmill speed for beginners

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

You should mix low and high-speed treadmill workouts 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.

Jump to

Interval training for treadmill

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Treadmill speed for beginners in India

Minimum Speed (km_h) vs. Treadmill Speed For Home Workout for Beginners

Walking treadmill speed for beginners

A good treadmill speed for beginners is not too fast or too slow.

Walking at self-pace or any fixed pace 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.

Treadmill speed for beginners - what Speed to set for weight loss and endurance in a beginner treadmill workout 3

This study from the year 2021 tells us there are no differences in energy expenditure and kinemetics when individuals worked out at their own pace and with a fixed pace.

Treadmill speed for beginners - what Speed to set for weight loss and endurance in a beginner treadmill workout 4

Thus treadmill walking speed for beginners should be around 3-6 km per hour speed (source:Adidas)

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.

Treadmill speed for beginners - what Speed to set for weight loss and endurance in a beginner treadmill workout 5

If you want to increase your pace, walk in increments by increasing the distance traveled per day or week.

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.

As per this study/research from 2021 walking can improve your cardio health, static balance, dynamic balance, and lower body strength.

If you can not do any other workout, you should just brisk walk for 30 minutes a day.

What speed is considered a brisk walk on the treadmill?

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

Jogging treadmill speed for beginners

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

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Running on Indian roads vs on Treadmill

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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Treadmill speed for beginners - what Speed to set for weight loss and endurance in a beginner treadmill workout 6

Running treadmill speed for beginners

What speed on the treadmill is considered running?

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

In general, running has been shown to have multiple health benefits including increasing your vo2max, improved cardio health, and more.

But if you are just starting out, it’s important not to overdo it and push yourself too fast.

From what I have seen that treadmills built for running are costly and can reach speeds up to 14-16 km per hour easily.

As per the general guide by the you should target heart rate should be 50-85% of your maximum heart rate.

Thus, while running and sprinting you can follow this guide and train to the max of your capabilities.

Treadmill speed for running essentially depends on the motor and the build of the treadmill.

Although for a beginner running pace, you do not need a commercial treadmill.

Sprinting treadmill speed for beginners

After reading some Quora threads, I see most of us consider the best speed for a treadmill is 6 km/h to 14 km/ hour. Often, 14 km is the maximum speed of most treadmills.

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 at a slower pace will allow you to gradually increase your speed.

And as per this study, outdoor sprints can make you run 20% faster than on a treadmill.

Thus, you should run outdoors a few times as well.

A curved treadmill like the one below can mimic outdoor running though.

cockatoo curved treadmill

Curved treadmills like this and treadmills that are built for running/sprinting are costly.

These treadmills consume more electricity but do have a well-performing motor.

Without these features’ treadmill speed running is impossible.

You can easily get one of the fastest treadmill speeds in your gym with a good treadmill.

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What is the ideal speed for a treadmill?

Treadmill Speed For Home Workout for BeginnersMinimum Speed (km/h)

There is no ideal speed for treadmill workouts.

If you are wondering how fast should I walk on the treadmill, the answer should be different for everybody.

Everyone is different, thus the best treadmill speed for cardio, what speed on the treadmill to burn fat, or the jogging speed on the treadmill for beginners will be different.

This article 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 Speed to set for weight loss and endurance in a beginner treadmill workout 7

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 efficiently 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 motorized 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. Utilizing 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.

5 min quick weight loss treadmill workout by

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 a treadmill is a low impact workout which is great for beginners.

With the usual 2-4 km 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.

However, studies confirm that outdoor running is more restorative and rejuvenating.

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.

How running changes you!

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.

Treadmill HIIT Workout for BeginnersSpeed (Km/hour)Time
Warm-up53 minutes
Sprint9-1030-40 seconds
Rest2-330-40 seconds

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.

HIIT is often considered highly adaptable and most enjoyable.

We humans definitely do not want to work out for 1 hour daily, shorter and focused workouts are always better.

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.

Man running on a curved treadmill

You also need clothes that you feel good in, since you are working out in your home gym – only comfortable clothes matter.

A separate set of workout clothes is the best.

The best type of footwear for working out on a treadmill would be running shoes.

Mesh-made, thick EVA sole shoes would work just fine!

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.

Recommended running workout by ASICS

Your body needs to be taken care of before you speed up on the treadmill.

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, watching TV while running on a treadmill is really important.

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 listening 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 should not do HIIT every day.
HIIT stands for High-Intensity Interval Training. It is a high-intensity workout that burns more calories than a standard workout. And if you do High-intensity workout everyday then it will hurt your joints in the long run for sure.

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

Research shows that a 7% incline increases heart rate and Vo2 thus you can use a 7% incline if available. But you should start with 1-2% incline and hike up the incline slowly!

The Last Rep

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.

the right treadmill speed for beginners is a crucial factor in achieving your fitness goals. Choosing a pace that allows for effective weight loss and endurance is a positive step in your fitness journey. Jogging at 6-8 km/h offers a medium-intensity cardio workout, providing efficient cardiovascular benefits.

Treadmill workouts not only aid in weight loss but also contribute to joint improvement while simulating outdoor conditions. It’s a suitable choice for beginners when approached with safety and gradual progress in mind. The author’s recommendation to start with a minimum speed ensures that extremes, neither too fast nor too slow, are avoided, making your treadmill experience both beneficial and enjoyable.

However, it’s important to remember that extremes should be avoided in your treadmill routine. Neither too fast nor too slow is the key to a successful workout. Maintaining a balanced approach to your treadmill speed will help you achieve your fitness goals while minimizing the risk of injury or overexertion.


About The Skinny Author


Working Out for 10 years | Owns a home gym |Certificate course done on Improving Aerobic Fitness, Diet | CPD (UK) Accredited Certification on Fitness

Yo Friends, this is Samarjit! A skinny guy who is building his tiny home gym.

I have successfully gained 10 kgs in 10 months going to commercial gyms. And I have been working out on and off for about 10+ years now.

I have gone swimming, done martial arts, Olympic lifts and body-building-type workouts!

I canceled the gym subscription as I was more into making my home gym for workouts. And getting ready, then getting my cycle and ride to the commercial gym seemed a drag after 10 hours in the office.

Thus, I needed a home that I could access at any moment!
And I started building my home gym!

I had to research a lot to build my home gym and decided to share effective, budget-friendly home gym machines, and nutrition to buy as per your goals here in

If you have question then contact me here

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

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