I ran my first mile on a treadmill—out of breath, legs burning—and that was and still is the proudest moment of my running journey. My second proudest moment was crossing the finish line of my first marathon.

But I wouldn’t be a marathoner without running that first mile on a treadmill.

This post isn’t about me; it’s about you and how you can get started with treadmill running. (Because your first mile may be the beginning of a whole new journey for you.)

So here, you’ll learn:

All about the benefits of treadmill workouts
The difference between treadmill runs vs. outdoor ones
Treadmill speeds for beginners
And how to run on the treadmill

Let’s get started on treadmill running for beginners.

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How to get started running on the treadmill: The essential tips every beginner runner needs to know today

Are you ready to discover more about treadmill running for beginners? Let’s dig into the benefits of the treadmill that go beyond just a simple run.

Running boosts your heart health

Hopping on the treadmill for a run isn’t just a workout; you’ll take strides towards a healthier heart.

You’ll: ¹²

Boost your heart health: Running makes your heart chambers larger and conditions your heart to relax and pump more efficiently. This means your heart can send blood throughout your body with less effort.
Have better blood vessels: When you run, your blood vessels become more flexible and expand because of increased blood circulation. Running also encourages the production of nitric oxide, a molecule that relaxes and widens blood vessels. So what does that really mean? A possible lowered risk of high blood pressure.
Build your muscle strength: Your muscles work hard during running—you’ll build stronger leg muscles, especially when you choose to do incline work.
Longer life: Studies hint that regular runners have found the secret to a longer life, especially one with a reduced risk of heart-related farewells.
So, running might not just be good for your heart; it could add more years to your life!

Running can bolster your mental health ³

Running isn’t only for boosting your heart rate, it’s good for your mental health too.

When you run, you’ll:

Ease stress: After a run, your body releases natural stress-relievers, giving you a welcome break from the hustle and bustle.
Lift your mood: Running can help combat anxiety and depression. In fact, some studies hint that regular running can rival the effects of medication in alleviating the symptoms of these conditions.
Improve sleep: Running can help you establish a healthier sleep routine. The chemicals released during and after your run create the perfect vibes for deep and restful sleep.

Treadmill running can protect your joints

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Treadmills provide a cushioned surface that absorbs the impact of your every stride.

This is especially key for beginner runners because it shields you from the stress on your joints that often accompanies outdoor runs.

But a word of caution ⚠️: while the treadmill can be easy on your joints, it might lead to monotony in your running style. Don’t get me wrong; the treadmill is still your partner but a little awareness goes a long way.

So, embrace the treadmill, but sprinkle in some outdoor adventures when you can!

You can run on a treadmill year-round, regardless of the weather

Year-round adventures: Forget about slipping on icy sidewalks in the winter or the relentless summer heat making your runs feel like a desert expedition. With the treadmill, you’ll get a VIP pass to a solid foundation of running (and a great way to boost your cardio fitness), no matter the weather.

Bubble of safety: It’s not just about avoiding weather drama; it’s about creating a safe and comfortable space where you can lace up, year-round. There is no need to brave the dark streets or deal with unwanted encounters; the treadmill creates a safe bubble to focus solely on your run without external worries.

Stay safe while you’re running! While you’re gearing up for your treadmill workouts, don’t forget to check out my essential guide on running safety where you’ll learn tips and tricks to keep your runs injury-free and enjoyable. Come on over to this running safety post to ensure every step you take is safe and strong!

You can customize your workouts to suit your mood

Hill incline challenge: You get to tailor your workout to suit your mood by playing with the settings on the treadmill.

You’re in charge here: choose flat ground for an easy, comfortable pace run, or crank up the incline setting for a hill challenge (you’ll power up those hamstrings, quads, glutes, and calves!).

Even if you’re in a no-hill mood, embracing an incline can offer you a fun way to make the time fly by and give those leg muscles a solid workout.

TREADMILL RUNNING VS OUTDOOR RUNNING: HERE’S THE DIFFERENCE

Treadmill running and outdoor running each offer a unique vibe—neither outshines the other, they’re just distinct.

So let’s explore the nuances between treadmill training and outdoor running.

Treadmill running

The treadmill’s belt moves forward at a consistent speed and it can feel like it’s propelling you forward.

But if you’d like to recreate the outdoor experience without compromising the authenticity of your run, adjust the incline to 1 percent.

This slight incline provides resistance, simulating the feeling of moving against the wind outdoors.

Outdoor running

Hitting the open road? Now your steady pace is entirely up to you. Forget external speed indicators – it’s just you and your innate sense of pacing (and maybe some hills).

When should you use a treadmill and when should you run outside?

If you have a road race on the horizon, it’s always a good idea to weave in some outdoor runs into your training plan.

That’s because outdoor runs will prep your legs for running on a tougher surface. And, it’ll help you dial in that perfect pace for race day.

Remember, it never has to be one or the other.

Pressed for time and the only time to run is at night? Hop on the treadmill. Have some time and want to explore a new trail? Go for that outdoor adventure. Whichever you choose, it’s all about maintaining a consistent habit of moving.

5 Beginner-Friendly Treadmill Workouts – Only $5!

Ready to spice up your treadmill sessions? These 5 Beginner-Friendly Treadmill Workouts are designed just for you, and they’re only $5! Here’s a sneak peek:

Workout 1: Enjoy a walk-run blend that gently eases you into running while keeping things fun.
Workout 2: Tackle hill running to build strength and endurance with invigorating incline intervals.

Don’t wait—grab these workouts now and let’s get moving!

LEARN MORE

TREADMILL RUNNING FOR BEGINNERS: HOW TO RUN ON A TREADMILL

Treadmill speeds for beginners

Let’s talk about those treadmill speeds for beginners. Treadmill speeds aren’t a strict rule, only suggestions rather than hard-and-fast rules.

You might feel as a new runner that a ‘walking speed’ is more of a run, and that’s okay. There’s no one-size-fits-all speed. Your starting point is where your fitness level is today, and that’s perfectly fine.

And keep in mind that your speed isn’t etched in stone. It can vary by day based on what you’ve eaten, how tired you are, and if you’re stressed.

One of the most important lessons is: tune in to what your body’s saying and it’ll help you avoid burn out or a running injury.

Now, let’s talk numbers for beginners:

Walking: 2.0 mph (for a slow walk) to 4.4 mph (for a brisk walk)
Jogging: 4.5 mph to 5.5 mph
Running: 5.6 mph and upwards

Your speed will ebb and flow so dial it up when you’re ready, pull it back when you’re tired, but most of all, make your run your own.

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Do a warmup before starting your workout ⁴

A warm-up is all about setting the stage before your run. With a warmup, you’ll raise your body temperature, boost your blood flow, and prime your mind for what’s to come.

Your warmup could be:

A 5 to 10-minute brisk walk or jog
Leg workouts for runners such as lunges to warm your muscles
A brisk walk that with some incline walking to warm up your posterior chain

Looking for more detail on warmups? Explore more about the pre-run warmup and post-run cool down.

Now, let’s talk about some treadmill basics.

Emergency stop: First things first, find the stop button and safety key. Need to stop your run in a flash? Here’s how:

Hit the stop button
Clip the safety key to your shirt or shorts. A quick pull of this safety key stops the treadmill.

Display console essentials:

Quick start. No time to waste? Get going with the quick-start button to get moving. Adjust your speed and incline once the belt begins moving.
Time. Keep an eye on the clock—this shows you how long you’ve been moving. Some consoles also display the time you have remaining on your run.
Speed. Blaze through those miles—check your speed in miles per hour (mph) or in kilometers (km).
Incline. Craving some hills? Tweak your incline to mimic the outdoors, leave it at zero for a flat run, or use a 1% incline for a taste of outdoor wind resistance.
Distance. Measure the ground you’ve covered, step by step.
Pace. How fast are you moving? This is the number of minutes per mile or minutes per kilometer.

Staying cool and hydrated on the treadmill

Things are heating up on the treadmill pavement—literally. So how do you keep it cool and stay hydrated? Let’s dig in.

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Sip water: Treadmill runs mean extra sweat because you won’t have an outdoor breeze to cool you off. But, you can combat sweat loss by having your water bottle close by and sipping water throughout. Trust me; your body will thank you. (For more on recovery drinks, swing by this, where you’ll find more information on recovery drinks for runners.)
Beat the heat: Stick a fan or two in your workout spot and direct it your way for an instant cool-down.
Wear moisture-wicking fabric: Athletic gear isn’t just super comfortable and fashionable—it’s also functional because it pulls that sweat away to keep you cool.

Cheers to diving into treadmill running! Whether you aim to run a 5k or a future half marathon, the treadmill offers you a safe way to pursue your running goals.

Remember, it’s not about one type of running being better than the other—outdoor or treadmill—they each have their perks and it’s about finding what works for you.

So whether you’re chasing the runner’s high, aiming to complete a certain distance, or banishing your stressors, welcome to the world of running!