How Long Should You Run on A Treadmill?

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Cardio workout is the key to fitness and quick weight loss. Usually, if a beginner wants to lose weight in less time, cardio is exceptionally beneficial. In cardio also, you have a lot of options to choose from. I would suggest running on a treadmill would be the most effective way of losing weight. 

How Long Should You Run on A Treadmill_

Be clear that it’s running and not walking. Walking won’t be that effective in terms of weight loss. If you want to burn a lot of calories, a treadmill is your partner. But the question is, how long should you run on a treadmill? Well, let’s find out more about this efficient weight-loss strategy.

How Long Should You Run on A Treadmill?

Running on a treadmill with a steady-state is preferable as it lasts longer. To begin with, you should start walking with low or moderate intensity for about 30-40 minutes. Or, if you feel that 30 minutes is unachievable, you can start by doing a 15-minute running. 

This type of workout is best for beginners to gain aerobic strength and cardiorespiratory fitness. Don’t set higher targets already. How long should you run on a treadmill won’t matter if you end up resting for the rest of the day. 

Fitness experts say that a 30-40-minute workout at a steady state is most feasible for beginners. At the same time, you should keep track of your eating habits and consume low-calorie food. It is suggested that you should strive to achieve more when you become comfortable with your 30-minute workout. 

For improving your overall fitness, you must walk 150 minutes a week from moderate to vigorous intensity. Devote at least 75 minutes a week to active running on your treadmill. But you must choose your level of intensity of workout according to your fitness level. Several weeks into the vigorous training, and you will begin noticing the results.

How Long Should You Run on A Treadmill?

Set Your Goals

Running incessantly without setting initial goals is not a good workout strategy. When you have a timeline in mind and specific goals to achieve in a single workout, you exercise even better. 

Being a beginner, you can begin by running at an average pace for about 15 minutes. Continue this for at least three weeks. Gradually, increase your pace and walk with more intensity for more time. 

Like you can start running for 30 minutes after completing the target of 15 minutes. If you set your goals in such a way, you will increase your targets after a few weeks.

Milestone tracking is beneficial for you to build your strength and to improve the set standards. 

How Long Should You Run on A Treadmill?

Getting Used to Your Treadmill

For a newbie, getting used to a treadmill can be a bit difficult. How to use your feet? How long should you run on a treadmill? Various questions keep pounding over your head. 

There are multiple components in a treadmill that you need to understand. At a single glance, you would notice a heart-rate monitor on the screen, which shows you your heart rate. 

Another one is a calorie burn calculator, which shows you how many calories you are burning during the running mode. You can also set workout intervals, about which I’ve been talking since the beginning. If you set a goal, e.g., a workout session for 3o minutes, it will help achieve that target.

Tips for Successfully Running on A Treadmill

An excellent running posture is essential for running on a treadmill, or else you’ll be facing injuries. A perfect running posture says that your head is up and your eyes straight. For stability, you must hold onto the handrails. Don’t over stride! 

This could lead to injuries in your front heel, and you may be prone to falling. You need to be careful about the footwear you wear for running. Wear shoes that are breathable and have good cushioning. 

Don’t you wonder how long you should run on a treadmill? Well, don’t keep running without breaks or a good warm-up session. Run for 30 minutes and then take a 1–2-minute break.

How Long Should You Run on A Treadmill?

Challenge Yourself

A successful workout is incomplete unless you challenge yourself. When you start questioning your set records, your motivation increases. You develop greater strength and achieve a great fitness level. 

When you have been performing your target of 30-minute non-stop running, you should target for 45 minutes. Also, challenging yourself helps to increase your intensity of cardio. If you miss a day, don’t miss it; keep a walking session in place for that day.

Training for Races

Running on a treadmill also prepares you for short and long races. This type of training is suitable for athletes who want to participate in races/marathons. 

If you are training for a 5K race, you must set your workout intervals accordingly. Aim at achieving this 5K or 3.1 miles target in about 25-30 minutes. If you aim at a half marathon, you must accomplish that in about an hour and a half. 

A vigorous running session shouldn’t be that difficult for a trained person. If you are a beginner, 30-40-minute running sessions should suffice for you. Don’t forget to incorporate warm-up sessions before your intense session. Once you get used to running on your treadmill, achieving 45 minutes, a day wouldn’t seem that difficult to you. Good luck with achieving the above-said targets and have a healthy exercising session.

Frequently Asked Questions (FAQs)

How long should I run for weight loss?

Cardio workout is the most effective exercise to lose weight. Vigorous running for about 20-30 minutes daily is more than enough. If you aim at losing 3500 calories a week, you will lose about 1-2 pounds. Normal walking on a treadmill won’t help you achieve this result.

How is my health affected by running on a treadmill?

The 75-minute a week vigorous workout builds your aerobic strength. Running on a treadmill reduces the risks of heart disease and cancers. Running will strengthen your bones and muscle. Anyway, exercising boosts your metabolism and keeps you in a good mood.


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I'm Jamie and I test out new models in sports retailers, or buy and sell them new or second hand so I can review a wide range of models and put together the best advise on which treadmill is right for you. So if you are looking for a cheap treadmill for walking, a gym quality treadmill to run sprints, or something in-between I can point you in the right direction.
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