Treadmill Speed for Beginners: How Fast Does a Treadmill Need To Be

Whether you’re trying to get fit or add a simple cardiovascular workout to your routine, using a treadmill is an excellent way to get in some exercise. Treadmills raise your heart rate and increase your breathing while targeting several major muscle groups.

Exercise of any kind will improve your mental health, and cardiovascular exercises have numerous physical benefits. Using a treadmill will help strengthen your muscles (especially your heart), improve blood flow, lower cholesterol, and help to control blood sugar levels. A recent study from 2021 shows walking on a treadmill can even relieve chronic lower back pain!

With all these fantastic benefits, it’s a wonder more people are running to the nearest treadmill and jumping on! But if you’ve never used this piece of equipment before, then you likely have many questions. We’ll discuss some of those questions and address the best treadmill speed for beginners so you can get started on your fitness journey.

What Speed Should I Run on the Treadmill?

Because of their different settings, beginners may feel daunted by treadmills, but those settings are your new best friend! It’s important to start slow and learn how each setting feels to you before you begin running on a treadmill.

Start with the slowest setting your treadmill offers and work your way up. You may be wondering what is the ideal speed for a treadmill, but your real question should be what the ideal speed for you is.

The ideal speed elevates your heart rate and increases your breathing. You don’t need to be panting and sweating for this to be an effective workout, but you do need to make sure your cardiovascular system is feeling the strain of the exercise.

For most people, the ideal speed for running on a treadmill is about 6mph or 9km/h. The ideal running speed for treadmills varies greatly from person to person, so take your time and find what works for you.

Best Treadmill Speed for Beginners

best treadmill for beginners

Beginners using a treadmill often worry about what speed they should be going. This is a valid concern because you want to ensure you get the most out of your workout! We’re going to walk you through the ideal treadmill speeds for beginners.


That adage you’ve heard your whole life about the importance of learning to walk before you can run is very true when using a treadmill! You need to get a feel for the machine, learn its settings, and allow yourself to adjust to the act of walking in place before you move on to jogging or running.

The best treadmill speed for walking is about 2mph or 3km/h. This is a slow, steady pace which will allow you to walk without feeling much impact on your joints or cardiovascular system.

This type of exercise is ideal for those looking to manage chronic back pain or have sensitive joints that need to build up some resistance to impact before moving on to a more intense workout.


Once you’ve mastered the art of walking on a treadmill, it’s time to crank up the speed a bit. The ideal treadmill speed for jogging is between 4-5 mph or 6-7km/h. Jogging is an excellent way to boost your energy levels, strengthen your cardiovascular system, and strengthen your joints.


When you’re ready to try running on a treadmill, it’s best to aim for a speed of 6mph or 9km/h. This is the best treadmill speed for running because it’s a reasonable pace you can maintain for quite some time.

Many treadmills have handholds that track your heart rate, and you want to ensure your heart rate stays between 64%-76% of your maximum heart rate. This will ensure you’re getting a good workout without overexerting yourself.

Related guide: Best Running Shoes For 2022


High-intensity workouts like sprinting are an excellent way to give your cardiovascular system a jolt and give various muscle groups an intense, sudden workout. The best treadmill speed for sprinting is about 7mph or 11km/h.

Make sure you’re warmed up and mentally ready before sprinting! It’s also helpful to remember that most treadmills have an emergency stop button, so don’t be afraid to use it if you need it.

How Much Should I Run on a Treadmill?

Most medical professionals recommend including 75 minutes of intensive or 150 minutes of moderate cardiovascular or aerobic exercise per week. Running on a treadmill three or four times each week for 30-45 minutes will give you the workout needed to improve your health and get fit.

Check out our full guide and reviews on home treadmills.

How to Avoid Treadmill Injuries?

Avoid treadmill injuries

Treadmills aren’t dangerous if you use them properly, but accidents can still happen. Avoiding treadmill injuries requires understanding your machine and your limits. Don’t push yourself too hard or fast, and make sure your running form is correct. An incorrect form can lead to too much impact on your joints, which can cause pain and other issues.

Some people avoid treadmills because they’re concerned about falling off during a sprint or hitting the static edges, but this rarely happens. Stay focused while running, perfect your form, and listen to your body while working out. Doing these simple things will help you avoid treadmill injuries and allow you to enjoy your workouts.


How Fast Do Most Treadmills Go?

Most treadmills won’t go above 10mph or 16 km/h. However, more advanced treadmills designed for runners can go up to 12mph or 19 km/h.

How Much Speed on Treadmill To Lose Weight?

Losing weight requires getting your heart rate up into the fat-burning zone. Most people will need to run for 15-30 minutes a few times weekly to achieve sustained weight loss. The ideal speed on treadmills to lose weight is about 8mph or 13km/h.

Treadmill Speed for Seniors

Seniors have varying levels of physical fitness, just like everyone else! Your ideal speed could be a slow walking pace or a light jog. The best-sustained treadmill speed for seniors is about 4mph or 6km/h.

Treadmill Speed for 5km in 30 Minutes

Setting goals for your fitness journey is an excellent way to stay motivated and encourage yourself to get fit! If you’re trying to run 5km in 30 minutes, you’ll need to maintain a treadmill speed of 6mph or 10km/h.


Treadmills provide an excellent workout opportunity for people of any fitness level, including beginners! This guide provides everything you need to know about the best treadmill speeds for beginners and how you can avoid injuries while running. Keep coming back to FitnessFighters to stay motivated on your fitness journey!

Find the best treadmill for your budget and needs by reading our reviews.

  1. […] Using the settings available to change up your speed and incline will give you a HIIT workout like no other machine. For this reason, treadmills are the best exercise machine for stomach fat and love handles. […]

  2. […] Continue reading this: What Speed Should I Run on the Treadmill […]

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