How Long Should You Run on a Treadmill?

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Running is one of the best forms of exercise. Whether you prefer running outdoors or popping to the gym for a run on a treadmill, there are many health benefits to running. Winter can be a tricky time to exercise and take in an outdoor run, and you might find it helpful to join the gym to take in a run and keep fit during those colder months. But how long should you run on a treadmill?

Benefits of a Running as Exercise

Running has many health benefits, including:

  • A full-body workout
  • An excellent form of cardiovascular exercise
  • Builds muscle and bone
  • It can be considered a high-impact workout
  • Engages all your muscles, including your abs
  • It can be used as a weight-loss exercise

Factors that will influence your running time

There is no golden rule or law about how long you should run. Running time depends on your fitness goal, current fitness level, and your health and spare time. While doctors recommend at least 150 minutes of moderate to intense workout activity a week, this is not always possible.

Before you start working out, identify your fitness goals and the time you have available to dedicate to exercising and work out an exercise regime that works for you. If you are new to exercising, you can start with as little as only 20 minutes a day, for a minimum of three days a week. As your fitness level increases, you can extend the time and frequency of your workouts.

How Long Should You Run on a Treadmill?

To make the most of your workout, run for 15 to 30 minutes at a time, as regularly as four or five times a week. This will allow you to reap the many benefits of running and help you lose weight too.

Running on a treadmill is also a fantastic way to train for any sporting event like a marathon. Try working out for a few minutes more each time you run on a treadmill, eventually building up to the time that the marathon or sporting event will take you.

Remember to include warm-up and cool-down time in your exercise routine.

personal trainer using timer while sportswoman running on treadmill at gym

Treadmill Tips to Help You Get the Most out of Your Run

We have put together a list of the best tips you can use while running on your treadmill.

Here are our top seven tips for the best run on a treadmill:

Tip #1: Always warm-up

It is vital to start every workout session by warming up your muscles and increasing your heart rate. A slow, flat five-minute walk is more than enough to prepare you for your run.

Tip #2: Consider raising the incline on your treadmill

An outdoor run generally takes you over different terrains. Try and match this to your run on a treadmill by increasing the intensity and incline while you are running. This can also help you build muscle as you work out in intervals.

Tip #3: Do not use the handrails

When you are running outdoors, the natural swing of your arms can help tone muscle and encourages the use of all the muscles in your body. Avoid holding onto the handrail of the treadmill to mimic an outdoor run and all its health and fitness benefits.

Tip #4: Keep upright at all times

Slouching or bending forward while running on a treadmill can put unnecessary strain on your neck and back. Straighten up, put your shoulders back, and engage those core muscles as you pound away on the treadmill.

Tip #5: Visualize a route you have run or driven before

Thinking of a specific route you have run or driven before can help you set your pace and intensity. Change the incline to match this route, and try to match the speed you have previously run.

Tip #6: Hydrate, hydrate, hydrate!

Hydration is vital when exercising and should not be neglected because you are running on a treadmill. Most modern treadmills have a built-in cupholder for your water bottle. Sip on your water frequently, but avoid gulping it down to prevent cramps. Your water intake should be at least four to six ounces for every 20 minutes that you run.

Tip #7: Remember to cool our muscles and heart rate down

Warming up and cooling down are considered essential parts of a workout and should never be ignored. Getting off a treadmill straight after a run can cause dizziness. To avoid this, slow down to a gentle run to cool down your muscles and lower your heart rate. Once your heart rate is below 100 bpm, you can gently step off the treadmill. Always switch the treadmill off and wait until it has come to a complete stop before stepping off.

Read also: Is Elliptical Better than Treadmill?


Running on a treadmill can be just as beneficial as going for a run outdoors. The primary purpose of running on a treadmill is to keep fit, build muscle and bone, and healthily lose weight. Before starting any exercise routine, engage in a slow, flat walk to warm up muscles, get your heart rate up, and get the blood flowing to all your organs. A treadmill is a piece of excellent exercise equipment that can be used in the gym or at home.

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