The optimum speed for a beginner treadmill runner should be around 12 kilometres per hour (or 8.3 miles per hour). This is a moderate pace that will help you get comfortable with running on a treadmill. Once you've become comfortable at this speed, you can gradually increase it over time as your fitness level improves.
Basic treadmill settings:
Typically 3-6 km/h is walking speed, 6-9 km/h is a fast walk or light jog, and over 9 km/h is jogging or running.
For most people, speeds around 5 mph will be a light jog or run. Most adult men can run around 8 mph on average. Women tend to run around 6.5 mph. However, your average speed on the treadmill will depend on your fitness level, height, weight, age, and several other factors.
If your treadmill is set to metric kilometers, a 10 in the speed screen represents 10 kph, which is 6.2 mph.
She explains a moderate pace begins at around 3 mph. Then, you can slowly build momentum. "It's best to warm up for at least five minutes at an easy to moderate walking pace, maybe a 2.5 mph or 3 mph pace," says McKay.
If you want to run a 5k in 20 minutes your body needs to get comfortable running at a speed of 4 minutes/km – or 6 minutes 26 seconds/ mile. Therefore, to better prepare your body for quicker paces you´ll need to adopt a different training plan by incorporating a few well-established methods.
In general, elite runners are able to finish a 10k in approximately 30 minutes. But of course, these times probably aren't a realistic goal for most people. If you'd like to run a 10k and have been training regularly, aim for the average time for your age.
A good speed to walk on a treadmill to lose weight is between 3-4 mph. It's important to start at a speed that is comfortable for you and gradually increase it over time to avoid injury.
Not only does using a treadmill burn belly fat, but one of the long-term effects of regular treadmill sessions is that visceral fat will go away for good. Plus, even if you end up gaining some weight down the road, treadmill running not allow the deep belly fat to return.
Ideally one should walk 300 minutes a week on the treadmill for extensive health benefits, including weight loss. One can reach this goal by walking 43 to 44 minutes each day. This will help your burn 1 kilo in a week.
Going for a brisk walk or jog on the treadmill 3-4 times a week for 30-45 minutes will be enough to stay healthy and fit. If you are a beginner with little experience running, start off by jogging at a slow and comfortable pace incorporating regular walking intervals for 15-20 minutes a few times a week.
Speed: (Treadmills roughly vary from 10kph to 22kph) Broadly speaking, 10k is a light jog, 12 a jog, 14 a light run, 16 a fast run, and 18-20 a very fast run. However (and this is a key tip) don't judge your needs based on what you want to average - it's your top speed which counts.
Very good runners run up to 14km/h. Elite runners can run above 14km/h up to about 16km/h.
Frequency: Once you are used to treadmill walking, you can do it every day of the week. Walking at a brisk pace for 30 to 60 minutes most days of the week, or a total of 150 to 300 minutes per week, is recommended to reduce health risks.
Thirty minutes on the treadmill is excellent exercise. Depending on the speed, you can easily burn calories, improve cardio fitness, or meet other goals. But just like other exercise programs, it's essential to pay attention to your health condition and not overdo it.
It's very straightforward — get on the treadmill and set the incline to 12. Then walk at three miles an hour for 30 minutes. Giraldo says it made her feel more confident about going to the gym, and that she lost 30 pounds doing exclusively this workout five days a week.
Unless you are training for a long distance running competition your treadmill workouts should be no longer than 25 minutes. This is good news for most of us who truly hate cardiovascular based workouts. Here are the reasons why: Your workout can be more intense.
Running 10k every day is equivalent to running 43.4 miles a week. This mileage is a respectable amount for a recreational runner. In fact, this weekly mileage is enough to train for a marathon. And for some, this mileage of running 10k every day is enough to possibly even train to run a Boston qualifying marathon time.
Running 10k every day adds up to 70 kilometers or 43.5 miles per week, which is fairly high mileage for casual or recreational runners. This weekly mileage is more than enough for runners interested in training for a marathon (26.2 miles).
A 10-kilometer (10K) walk is 6.2 miles long. It is a common distance for charity runs and walks and the standard distance for volkssport walks. Most walkers complete a 10K walk in 90 minutes to two hours.
Generally, a 20-minute treadmill workout can help you burn the same amount of calories you would in a 50-minute session of continuous training. This is due to the greater afterburn effect of HIIT. Be sure to customize HIIT to meet your fitness goals and incorporate strength training throughout the week.
The best pace strategy for a 5k is to try and maintain a constant pace throughout your run; for a sub-30 minute 5k, this means running a constant 6.2 miles per hour (or 10 kilometers per hour).
So at a treadmill speed setting of 3.0 (3 mph), you will walk one mile in 20 minutes.