6 Treadmill Running Techniques for Beginners Should Know

Maximize your workouts, improve your running form, and increase endurance safely on a treadmill.

Treadmill running provides me with a controlled, convenient, and efficient pathway to start my fitness experience. It’s an efficient strategy for building endurance, strength, and cardiovascular health, all while sidestepping the unpredictability of outdoor conditions.

Luckily, I’ve gained insights into several treadmill running techniques that have swiftly made my progress more noticeable. These techniques not only foster my advancement but also significantly reduce the risk of injury. Of course, finding the right machine is another major factor in this case.

Let’s go through the top treadmill running techniques that have been pivotal for beginners like me.

Key Takeaways:

  • Beginners should have their sessions tailored to 20 minutes at a time, three days per week.
  • There are several treadmill running techniques beginners can utilize to reduce injury risk.
  • They should start with the simplest technique and gradually increase the difficulty.

1. Warm-Up Walk

Warm-Up Walk - Treadmill Running Techniques for Beginners

Starting your treadmill workout with a warm-up walk is crucial for preparing your body for more intense exercise. Initiating your routine at a moderate pace, approximately 3 mph, serves multiple vital functions.

This initial phase should last about 5 to 10 minutes and can include a slight incline of 0-2% to mimic natural outdoor terrain. Keep in mind that having enough space is a major requirement for placing the treadmill in a proper location.

Aspect Importance Benefits
Warming Up Critical for enhancing exercise experience and effectiveness.
  • Prevents injuries like calf muscle strains or Achilles tendinopathy.
  • Prepares muscles, tendons, and cardiovascular system for increased activity.
  • Enhances elasticity and circulation.
  • Makes the body resilient to the stresses of vigorous exercise.
  • Essential for avoiding immediate and long-term injuries.

2. Interval Training

Interval training on a treadmill is an excellent way for beginners to improve their cardiovascular fitness and endurance.

Start with a simple routine: 

  • Between 1 minute of brisk walking or jogging;
  • 1-2 minutes of relaxed walking. 

The goal is to increase your heart rate during the faster intervals and allow recovery during the slower phases. This type of workout can last from 20 to 30 minutes, depending on your fitness level. Interval training is beneficial because it keeps the workout engaging and maximizes calorie burn within a shorter duration.

As you progress, you can gradually increase the speed and duration of the fast intervals and decrease the recovery time to challenge yourself further.

3. Steady-State Run

Steady-State Run - improve your treadmill workouts

For those looking to build endurance, a steady-state run on the treadmill is ideal. After warming up, set the treadmill to a comfortable pace where you can maintain your speed for 20 to 30 minutes without overexerting yourself. This pace is usually around 3-4 mph for beginners.

The steady-state run helps improve aerobic capacity and teaches your body to become more efficient at burning fat as fuel. It’s also a great way to practice pacing and build mental endurance, as maintaining a consistent speed requires focus and discipline.

Remember, the key to a successful steady-state run is to choose a pace that is challenging yet sustainable for the duration of the workout.

4. Hill Workouts

Incline walking or running on a treadmill is an effective way to increase the intensity of your workout without necessarily speeding up. Start with a 1-2% incline and a moderate pace for a 5-minute interval, then return to a flat surface for recovery. Repeat this pattern for 20-30 minutes.

  • Strengthens Leg Muscles: Targets and fortifies key leg muscles such as calves, quads, hamstrings, and glutes more intensely than running on a level surface.
  • Improves Cardiovascular Health: Enhances heart and lung function due to the increased demand of uphill efforts.
  • Increases Calorie Burn: The added resistance of the incline results in a higher calorie expenditure compared to flat surface running, aiding in more effective weight loss and fitness achievements.

5. Speed Play (Fartlek)

Speed Play, or Fartlek training, is a flexible form of interval training that blends continuous running with speed variations. Unlike traditional interval training with structured times, Fartlek allows for spontaneous bursts of speed, making it an ideal workout for beginners on the treadmill.

After a proper warm-up, you can add periods of faster running into your steady-state jog at random intervals. For example, after jogging at a comfortable pace for a few minutes, increase the treadmill’s speed to a challenging but manageable pace for 30 seconds to a minute, then slow back down to your jogging pace for recovery.

Repeat these speed variations throughout a 20 to 30-minute workout. This method improves both aerobic and anaerobic capacities, enhances mental engagement by breaking the monotony of steady-paced runs, and simulates the unpredictable pace changes in outdoor running. 

While it may seem strange you can conduct fartlek on an elliptical machine, this is another device you can use with this goal in mind.

6. Cool Down

Concluding your treadmill workout with a cool-down phase is as important as the warm-up. Slow down your pace to a comfortable walk for 5-10 minutes, allowing your heart rate to decrease gradually. If you’ve used an incline, reduce it back to 0% to ease your body into the end of the workout. 

Cooling down helps to prevent dizziness and assists in the recovery process by reducing muscle stiffness and soreness. Adding stretching after your cool down can further enhance flexibility and reduce the risk of injury. 

Avoiding Common Mistakes

avoid common mistakes while running on a treadmill

Beginners often fall into common traps that can hinder progress and increase the risk of injury. Also, finding an appropriate treadmill that will serve your needs is an important factor to discuss. Being aware of these pitfalls and actively working to avoid them is crucial for a safe and effective workout experience.

Common Mistake Description How to Avoid
Overstriding Long strides waste energy and stress knees and hips. Keep steps light and quick, aiming for under-body foot landings.
Holding onto the Handrails Gripping handrails can cause poor posture and reduce workout effectiveness. Swing arms naturally to maintain balance and engage the full body.
Neglecting Hydration and Nutrition Lack of proper hydration and nutrition can decrease stamina and prolong recovery. Stay hydrated and eat a balanced meal before and after workouts.


What treadmill speed is a 6-minute km?

To run a kilometer in 6 minutes (6:07) on a treadmill, set the speed to approximately 10 km/h (6.2 mph).

What is the perfect speed for treadmill?

The perfect treadmill speed varies based on fitness goals and individual capability. For beginners, 5-6 km/h (3.1-3.7 mph) is good for walking, and 8-12 km/h (5-7.5 mph) is suitable for running. Adjust based on comfort and objectives. 

Why is running on a treadmill harder?

Running on a treadmill can feel harder due to the lack of natural variations and air resistance, the monotony of a static environment, and the treadmill’s moving belt requiring different muscle engagement compared to outdoor running.

Why does my treadmill stop after 20 minutes?

A treadmill might stop after 20 minutes due to overheating, an overloaded circuit, or a safety feature activation. Regular maintenance, ensuring proper ventilation, and checking the treadmill’s safety key can help prevent this issue.

The Bottom Line

Starting my fitness road with treadmill running has been an incredible experience. By beginning with basic workouts and slowly adding more challenging elements, I’ve been able to enjoy a safe, effective, and diverse exercise routine. That is why I though providing you with my experience was quite important.

Staying consistent has been crucial to my progress, and paying attention to my body’s signals has helped me steer clear of overtraining and injuries. With a bit of patience and a lot of perseverance, treadmill running has become a rewarding component of my fitness regimen.

Lastest Posts


Affiliate Disclaimer is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to, & Amazon, the Amazon logo, AmazonSupply, and the AmazonSupply logo are trademarks of, Inc. or its affiliates.

Related Posts