How Long Should You Run on a Treadmill

How Long Should You Run on a Treadmill
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If you’re new to running or want to make running a part of your regular fitness routine, you may be wondering how long you should run on the treadmill. 

You should run on the treadmill for at least 20 minutes. It will give you plenty of time to get in some good aerobic exercise and warm up and cool down properly.

In this article, we’ll go over the different goals for treadmill running and how long you should run for each goal. 

We hope this article helps you better understand the benefits of treadmill running and helps you make the treadmill a part of your regular fitness routine!

 With this information, you can ensure that your treadmill sessions are helping you reach your fitness goals safely and effectively.

So let’s start!

How Long Should Run On A Treadmill – By Purpose

If you want to make treadmill running a part of your regular fitness routine, it’s important to understand the different purposes and how long you should run for each purpose.

Here are the different purposes of treadmill walking include:

Increased cardiovascular endurance

 If your goal is to increase your cardiovascular endurance, you should run at a moderate pace on the treadmill for 30-60 minutes.

Building joint stability

To build joint stability, you should walk slowly on the treadmill for 20-30 minutes.

Increase metabolism

If your goal is to increase your metabolism, you should run on the treadmill for 30-60 minutes at a moderate to high intensity.

Increase in speed

 If your goal is to increase your speed, you should run fast on the treadmill for 30-60 seconds and then rest for 30-60 seconds. Repeat this cycle for 10-15 minutes.

Improving form

To improve your shape, you should run slowly on the treadmill for 10-15 minutes. Focus on your form and maintain good form during your running sessions.

How Much Distance Should You Cover?

In general, if you’re starting, aim for at least 1-2 miles per session. As you become more experienced, you can gradually increase your mileage and intensity.

Always listen to your body and be mindful of any pain or discomfort. Additionally, it is important to give your body adequate rest and recovery time between sessions.

Tips To Make Your Workout More Intense While Running On a Treadmill

There are some tips if you’re looking for ways to make your workout more intense and effective.

Let’s check them out:

  • Good running is essential to help you stay injury-free and improve your performance.
  • If you’re looking for ways to make your workout more intense, try adding some hills or sprints to your run. These intervals will help raise your heart rate and make your run harder.
  • If you are feeling tired, take a break.
  • Staying hydrated is very important when you are exercising. Be sure to drink plenty of water before, during, and after your run.
  • Investing in a good pair of running shoes is essential if you want to run regularly.
  • Try varying the speed and intensity level of your treadmill workouts to keep things interesting and challenging.

Related: Treadmill Workouts for Beginners

Frequently Asked Questions

What Is A Good Distance To Run On A Treadmill?

If you are new to running, start with short distances like a mile and gradually increase the distance over time. But it’s important to set realistic goals, as this will motivate you and help keep you on track.

How Long Should Beginners Run On A Treadmill?

For people new to running, it’s important to ease into the activity and give your body time to adjust. Start with a low-intensity run of 10 to 20 minutes and gradually increase the duration of your run as you progress.

 It will help reduce the risk of injury and make you more comfortable running on the treadmill.

Is It Okay To Run On A Treadmill every day?

Running on the treadmill daily can improve your overall fitness and cardiovascular health. If you’re using the treadmill for more than an hour a day, you’re likely running too much and should ease up on your workouts.

 It’s important to listen to your body and adjust your running routine accordingly to avoid injury.


Ultimately, the time you should run on a treadmill depends on your fitness goals. To increase endurance and cardiovascular health, doing long runs of 30 to 60 minutes at a steady pace is better. 

For interval training and maximum calorie burn, try two to five-minute intervals with rest between each interval. Short sprints of 10 to 15 seconds may be more appropriate if you want to improve your speed and agility.

 Regardless of what type of treadmill you run, it’s important to make sure you’re always listening to your body and taking breaks when necessary. With the right approach, running on a treadmill can be a great way to reach your fitness goals and stay in shape!