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.
And 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:
Treadmill running can protect your joints
Cushioned comfort
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.
No need to brave the dark streets or deal with unwanted encounters; the treadmill creates a safe bubble for you to focus solely on your run without external worries.
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.
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5 BEGINNER-FRIENDLY TREADMILL WORKOUTS
Are you ready to lace up and hit the treadmill?
Explore five carefully crafted beginner-friendly treadmill workouts that will not only build your endurance but also add a dash of fun and variety to your running routine.
Grab these beginner treadmill workouts today!
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 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.
How to choose running shoes that fit like a glove
Now, let’s dive into another key element: finding the perfect pair that fits like they’re made for you.
Here are a few reasons why finding your perfect pair of shoes is so important:
- Comfort: The right pair of shoes will give you stability and shock absorption, letting you run comfortably for miles.
- Prevent injury: Well-fitted shoes play a pivotal role in preventing common running injuries, like shin splints. You’ll get support and cushioning where you need it most.
- Match your running style: There’s a shoe for every runner’s style (that’s pronation style*, which will talk about below) to reduce stress on your muscles and joints.
Let’s decode pronation and why your shoes should match the way your feet move
Pronation is a fancy word that describes the way you walk or run.
When you’re walking or running, your foot should ideally transfer the landing impact from the heel to the balls of your feet.
When you overpronate, your foot rolls inward toward your opposite ankle. And when you underpronate, your foot rolls outward with each step.
Your pronation type determines how much support and stability you need in your shoes. It’s the key to picking a shoe that ensures your feet get the stability and support they crave during your runs.
Where to get analyzed and fitted for running shoes
When it comes to getting fitted for shoes, below you’ll find four ways to help you find the best pair for you.
- Physical therapist gait analysis: Physical therapists are experts in movement and they can give you a comprehensive gait analysis.
- Running store gait analysis: You’ll lace up your shoes and hop on the treadmill for a minute or two. While you’re busy working up a sweat, the experts will record your gait to analyze and reveal the best shoe for you.
- Wet footprint gait analysis: Prefer a DIY route? You can unveil your pronation type at-home using water to reveal your pronation type.
- Gait test with your old walking or running shoes: Have a look at the soles of an old pair of shoes. The wear pattern on the soles of your shoes will tell you how your foot moves.
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These absolute favorites in the running shoe game? They’re your treadmill’s new best friends, giving you the ultimate comfort and support for those treadmill workouts.
Brook’s Adrenaline GTS – Men’s
Brook’s Adrenaline GTS – Women’s
Ready to step into the perfect pair of running shoes? Dive deeper into the art of choosing the right fit with the fit test guide.
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:
- Display console essentials:
Staying cool and hydrated on the treadmill
Things are heating upon the treadmill pavement—literally. So how do you keep it cool and stay hydrated? Let’s dig in.
- 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!
$5.00
5 BEGINNER-FRIENDLY TREADMILL WORKOUTS
Are you ready to lace up and hit the treadmill?
Explore five carefully crafted beginner-friendly treadmill workouts that will not only build your endurance but also add a dash of fun and variety to your running routine.
Grab these beginner treadmill workouts today!
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