How to start running on a treadmill to lose weight: Suggested program
You can run on a treadmill to lose weight. Some people prefer to start with the treadmill than the outside because you can control the speed and incline. People often think the treadmill is easier than planning a route outdoors. I get it. If you’re running 2 kilometers away from home, you have to then run back otherwise you’re a bit stuck. So running on a treadmill means if you do 2 kilometers and want to stop, you can just press the stop button and get off.
How to use the treadmill
- Once you’re kitted up, step on to the treadmill. If you’ve got a bottle of water, there’s usually a little holder for this too.
- Press ‘on’, ‘go’ or ‘start’ somewhere on the screen in front of you.
- There will likely be 2 sets of buttons: 1 for incline and 1 for speed. Start increasing the speed and see how you feel.
- If you feel you need to, you can attach the clip-on piece of string to you for safety.
Treadmill workouts
You could either do a lower intensity walk for 15-30 minutes to get your heart rate up without running first. Or you could internals. So walk for a minute, then increase the speed and try and jog for 30 seconds (or more, depending on how your physical fitness levels).
Most treadmills can tell you how far you’ve run, how many calories you’ve burned, how long you’ve been running and also your heart rate. To see your heart rate, you’ll need to hold the metal bit of the rail. In a few seconds it will measure your heart rate and show you on the screen.
How to measure heartrate if your treadmill doesn’t tell you
220 – your age = maximum heart rate
max heart rate x 0.60 = low intensity steady state (LISS) heartrate
Low Intensity Steady State – treadmill workout
Your LISS is what you’d do on a treadmill if you want to get some exercise but it’s steady. You’re not doing a high impact HIIT class but you’re still getting some cardio. You want to put your incline up a bit so you’re walking uphill, and then walk at moderate speed. Do this for say between 20-40 minutes depending on your physical fitness levels.
Higher intensity treadmill workout
If you ramp it up a bit, here’s the program I’d follow. Obviously, tailor it to your levels and what you want to do. But this lasts about half an hour.
- 10 minutes of walking at 3 mph
Warm up by walking at an incline of zero and speed of 2 to 3 mph.
- 3 minutes of jogging at 4 mph
Ramp your speed up to 4 mph for a light jog. Focus on keeping your body upright, your core engaged and your hands loose and off the handrails.
- 2 minutes of walking at 3 mph
Great job! Your first running interval is complete. Take a sip of water, breathe deeply and roll your shoulders back as you walk.
- 4 minutes of jogging at 5 mph
Take your speed up to 5 mph and run for 4 minutes. This should be at a moderate pace that is challenging but not exhausting, so if it’s too much, take the speed down a few notches.
- 3 minutes of walking at 3 mph
You’re over halfway done—you’ve got this. Recover your breath and get ready for your last interval.
- 3 minutes of jogging at 5.5 to 6 mph
This last running interval is meant to burn up the rest of your energy. At 5.5 to 6mph, it will be the fastest speed of this workout, so give it all you’ve got for these last three minutes. If the speed feels out of your range, modify to what works for you so you can keep running for this last interval.
- 5 minute cooldown at 2.5 mph
You did it! The hard part is over. Now walk for five minutes to cool your body down before, and then do some stretches.
What to wear running on a treadmill?
It’s pretty similar to how to start running outside really. You’ll want a good pair of trainers, and running clothes. Also if you want to listen to running music, you might need headphones. If you’re at the gym on a treadmill they often have music playing there you can tune into. But you can wear your own. Wired ear or headphones can be trickier because the wire can get stuck or annoy you.
But if you go with Bluetooth headphones you’re sorted. Some treadmills have a USB port so you can literally plug yourself in to its own music or radio – but you don’t get much choice then.
Top 3 tips for running on a treadmill in my experience
1. It’s different terrain
Smacking onto the same hard, flat surface when you run on a treadmill feels very different to running off of one. It even feels easier running on the road. You might not think it would because they’re both very hard. But it does. And running on grass or a track or gravel feels even more different.
You might realise you have a preference to what you like to run on. Running outside can feel more natural and easier on the feet. But you might prefer the consistency of the treadmill. You have to find what you like.
2. It can get boring, very quickly
Running on a treadmill means you’re looking at the same view, in the same spot, and moving in pretty much the same way for however long you’re on it. If you’re running outside, you’ve got the sunlight (if you’re running in the day). Even if you run at night, you’ve got the feel of the air on your face and body. You experience the curves and natural movement of the curves of the road. Your view is almost constantly changing.
You have more running targets to keep you motivated outside. For example, using the street light or park bench or big tree as a marker. You might even see other runners and exchange smiles – which gives you that community feel. You don’t get any of that on a treadmill.
3. Less fluidity
Running can feel fluid if you’re running outside. Your body often finds a good rhythm and pace. Your arms will fall nicely into a swing; but not too much unless you’re at the end, and not crossing over your body wasting energy. Your legs get into a nice manageable stride. Your speed and form may naturally change without you even realising, and that’s natural when you’re running.
But on a treadmill, let’s say you slow or speed up, or slightly shift your weight to the one side. Something changes about your pace or running form. You’ll feel the difference immediately. You’ll be uncomfortably close to the treadmill screen or bars either side of you. Or you’ll realise how far back on the treadmill you are, and you could risk slipping off. So it can be quite dangerous if you’re not careful.
I’ve also put this treadmill speed to pace chart together which you might find helpful if you’re getting into it.
