3 Beginner Treadmill Workouts to Build Endurance, Tackle Hills, and Improve Speed

Running on a treadmill can be a less intimidating way to get started with running, especially during cold weather. It offers a safe and controlled environment to push your limits at home or at the gym. For beginners, treadmills can help create a strategic training routine and eliminate some of the barriers to outdoor running.

"You don’t have to worry about bad weather or potentially unsafe conditions," says Claire Bartholic, an ASFA-certified run coach and founder of The Planted Runner. "You can also have your hydration and fueling within easy reach, and you’re always close to a bathroom!"

Regarding specific skills, Meredith O’Brien, a USATF-certified endurance coach, ACSM-certified personal trainer, and head coach and owner of East Coast Run Project in Virginia Beach, Virginia, explains that the treadmill can help you focus on cadence by limiting the length of your stride. Overstriding, where your foot lands too far ahead of your hips or center of gravity, is a major cause of injuries in runners. The treadmill "benefits beginners by promoting good form through a higher stride rate and improved foot strike position relative to the hips," she explains.

The treadmill's limited stride length also reduces the impact on joints such as knees, ankles, and hips, making it an excellent option for those not yet accustomed to the impact forces of running, according to a 2014 review published in Sports Health.

However, treadmill workouts have their downsides, especially if you plan to race. Because the treadmill belt helps with forward propulsion, you’ll need to run outside to better gauge real-world pacing.

"You won’t get used to the varied landing surfaces on roads," says O’Brien. Running outside may involve jumping curbs or navigating potholes. You also won’t experience wind resistance or changing terrain, all of which are crucial to practice before an outdoor race. Additionally, running in place can feel tedious.

If you have a new treadmill or access to one and prefer to stay indoors for certain runs, or if you feel more comfortable starting a running routine on the treadmill, here are the best beginner treadmill workouts to kickstart your training.

1. Beginner Treadmill Base-Building Workout

"Base building is the process of preparing your body to run further and faster," explains O’Brien. "It starts at the beginning of a training cycle with lots of easy miles to prepare muscles, tendons, and ligaments for the work ahead."

On the treadmill, you can focus on maintaining a consistent pace over a certain distance without distractions. For this base-building workout, keep your pace conversational and your rate of perceived exertion (RPE) no higher than 6 out of 10.

1. Start with 10 minutes of easy, conversational pace running (RPE 6 or below).
2. Gradually increase to 30 minutes of easy pace running, keeping it conversational (RPE 6 or below).
3. When comfortable, add strides (4 to 6 accelerations of 30 seconds) at the end of a run.

2. Treadmill Hill Workout for Beginners

Running at an incline requires lifting your knees higher and driving harder through your feet. "Running uphill builds power and strength while running at a slower speed than on flat ground at the same effort," says Bartholic. Additionally, uphill running has less impact on your body, reducing injury risk. Tackling inclines will also help you run faster on flat surfaces.

1. Walk or jog for 10 minutes at 0% incline.
2. Raise the incline to 4-6% and run at a medium-high effort level for 90 seconds.
3. Lower the incline and jog or walk for two minutes.
4. Repeat 4 to 10 times, depending on your fitness level.
5. Cool down with a brisk walk or easy jog for 5-10 minutes.

3. Intro to Intervals Treadmill Workout

Interval training, which alternates high-intensity efforts with rest or recovery periods, increases strength and speed. "This 3/2/1 workout teaches you how to pace yourself," explains Matthew Meyer, an RRCA-certified run coach and certified personal trainer at Revo Physiotherapy & Sports Performance in Boulder, Colorado. Don’t worry about hitting an exact pace. "Just focus on getting a little faster as the intervals get shorter," he adds.

1. Warm-up for 20 minutes (walk or jog).
2. Run fast for 3 minutes.
3. Recover for 1 minute.
4. Run faster for 2 minutes.
5. Recover for 1 minute.
6. Run fastest for 1 minute.
7. Recover for 2 minutes.
8. Repeat for a total of 3 sets.
9. Cool down for 10-20 minutes (walk or jog; work up to 20 minutes).

These beginner treadmill workouts can help you build endurance, tackle hills, and improve speed, making your training more effective and enjoyable. Remember, safety first and listen to your body.