The Best Treadmill Workouts for Beginners!

Treadmills are excellent training tools for runners, but many people perceive them as less exciting compared to outdoor running. In reality, when the weather is too extreme for safe outdoor running, many runners find the treadmill a reliable alternative. However, some runners actually prefer treadmill workouts over outdoor runs.

For many, especially those working with a coach, treadmill running offers a consistent environment that makes sticking to a fitness plan easier without leaving home. For beginners, treadmill exercises provide a great way to build running fitness. With its steady pace, privacy, and the ability to track speed, distance, and workout duration, the treadmill is an ideal option to improve endurance and fitness levels.

In this guide to beginner-friendly treadmill exercises, we’ll discuss the benefits of treadmill running, tips for using the machine effectively, and provide examples of beginner treadmill workouts to help you kick-start your indoor running journey.

Why Should Beginners Use a Treadmill?

As mentioned, the treadmill is a fantastic tool for long-distance runners, but it’s also a friendly piece of equipment for beginners who are working to build a fitness routine. When weather conditions are unfavorable—whether it’s too cold, hot, windy, rainy, or icy outside—I always recommend switching outdoor runs to indoor treadmill workouts.

For those living in remote areas without safe outdoor routes, or for travelers unable to find suitable places to run outdoors, the treadmill provides a safe and controlled alternative. Even for those who can run outdoors, using the treadmill as a training tool can be beneficial.

The treadmill allows for a consistent environment, where you can set your exact desired speed and incline. This makes it ideal for high-intensity interval training (HIIT), hill workouts, tempo runs, and threshold interval training. In fact, many of the runners I coach use the treadmill for at least one HIIT or incline workout per week, especially if they’re training for a hilly race but live in a flat area.

Does Treadmill Exercise Help with Weight Loss and Fitness?

Here are some key benefits of treadmill workouts for beginners:

• Effective Aerobic Exercise: Treadmill walking or running is an excellent form of aerobic exercise. To meet the physical activity guidelines set by the CDC and the British Heart Foundation, adults should aim for 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week. Incorporating treadmill workouts into your routine can help you burn calories, supporting weight loss goals.

• Weather-Proof and Safe: The treadmill provides a consistent workout environment, meaning you won’t have to worry about extreme weather conditions. It’s also much safer than running outside during dark hours or on slippery, icy roads.

• Customizable to Fitness Levels: Treadmill workouts can be tailored to your fitness level, allowing you to easily adjust speed and incline based on your fitness goals.

• Helps with Race Preparation: Treadmill training, especially with a 1% incline, is shown to replicate outdoor running conditions well. It’s great for beginners preparing for their first race.

• Reduced Injury Risk: Treadmill running can lower the risk of overuse injuries, as treadmill belts have cushioning to absorb impact. In contrast, running on concrete or asphalt increases the risk of injuries like shin splints and stress fractures. This makes treadmills a particularly good choice for beginners or those with joint pain.

• Privacy and Feedback: Treadmill workouts provide privacy for beginners who may feel self-conscious running outdoors. Plus, working with a coach or trainer allows for immediate feedback on your running form to reduce injury risks.

  

Potential Drawbacks of Treadmill Workouts

While treadmill workouts are great for beginners, there are some potential downsides:

• Pressure to Perform: Beginners may feel pressure to constantly run faster and longer because treadmill metrics are easier to track. This can lead to overtraining, exercise anxiety, and disappointment if you don’t meet your desired pace or distance.

• Repetition and Overuse Injuries: If you don’t vary the speed and incline during treadmill workouts, the routine can become repetitive and increase the risk of overuse injuries. Incorporating variety into your treadmill sessions is important.

• Monotony: Some beginners find treadmill running boring compared to the ever-changing scenery of outdoor running. Treadmills lack the stimulation of running through different environments, which can make indoor workouts feel monotonous.

How to Start Treadmill Workouts as a Beginner

Treadmill workouts for beginners can range from easy steady-state runs to interval training. Here are some basic treadmill speeds and conversion charts to help you get started:

Treadmill Speed Conversions:

• 3.0 mph = 20 min per mile
• 3.5 mph = 17:09 min per mile
• 4.0 mph = 15:00 min per mile
• 4.5 mph = 13:20 min per mile
• 5.0 mph = 12:00 min per mile
• 5.5 mph = 10:55 min per mile
• 6.0 mph = 10:00 min per mile
• 6.5 mph = 9:14 min per mile
• 7.0 mph = 8:34 min per mile
• 7.5 mph = 8:00 min per mile
• 8.0 mph = 7:30 min per mile
• 8.5 mph = 7:00 min per mile
• 9.0 mph = 6:40 min per mile
• 9.5 mph = 6:19 min per mile
• 10 mph = 6:00 min per mile

For any treadmill workout, it's important to maintain good running form. Don’t grip the handles, keep an upright posture, and aim for a quick, light step.

Best Beginner Treadmill Workouts

The best treadmill workouts for beginners depend on your fitness level and goals. Here are a few workout ideas:

1. 30-Minute Incline Walking Intervals:

• Warm up with 5 minutes of walking at a comfortable pace.
• Alternate 1-minute intervals at 8% incline with 1-minute recovery on flat terrain, for a total of 10 intervals.
• Cool down with 5 minutes of easy walking.

2. 30-Minute Steady-State Walking:

• Warm up with 5 minutes of walking.
• Walk briskly for 15–25 minutes at a moderate intensity (RPE 7-8). Adjust the incline to elevate your heart rate.
• Cool down with 5 minutes of slow walking.

3. 12-3-30 Workout:
A popular workout from TikTok, the 12-3-30 workout involves:

• Setting the incline to 12%
• Walking at 3 mph for 30 minutes

This workout is great for beginners and can be gradually increased from 10 minutes to 30 minutes as your fitness improves.

4. 20-Minute Beginner HIIT Workout:

• Warm up with 5 minutes of easy walking or light jogging.
• Do 10 x 30-second bursts of hard running with 30 seconds of easy walking in between.
• Cool down with 5 minutes of walking.

5. 30-Minute High-Intensity Interval Training (HIIT) Workout:

• Warm up with 5 minutes of jogging.
• Alternate 45 seconds of fast walking at 6 mph with 30 seconds of walking at 4 mph for 16 intervals.
• Cool down with 5 minutes of walking.