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Treadmill speed to pace chart

by Katie McDonald
written by Katie McDonald

Treadmill speed to pace chart

I’ve created my own treadmill pace chart so you can see for yourself. Whatever treadmill speed you’re running at, you can then see what running pace that equates to.

treadmill pace chart

Or, you can download it here: My downloadable treadmill pace chart

Treadmill walking pace chart

Most people walk about 2-4m miles per hour on a treadmill. Not sure what pace that means? Here’s a treadmill walking pace chart below so you can see your treadmill pace, the pace per mile, and what sort of exercise you’re actually doing.

Download: Walking pace treadmill chart

Should you use a treadmill speed to pace chart? 

Let me explain whether you should use a treadmill speed to pace chart, and where to start with treadmill running. I’ve been running (on both treadmills at the gym, and at home, and outdoors for years) and this is my advice. Watch the YouTube video below.

 

FAQs about your treadmill pace

What speed on a treadmill for an 8 minute mile?

To run an 8 minute mile on a treadmill, you need to set your speed to 7.5 mph. That’s a solid pace — if you’re a beginner, don’t worry about hitting this straight away. Work up to it gradually.

What is a good treadmill speed?

It completely depends on your fitness level. As a general guide:

  • Walking: 2–4 mph
  • Easy jog: 4–5 mph
  • Moderate run: 5–7 mph
  • Fast run: 7–9 mph
  • Sprint: 9+ mph

If you’re a beginner, anywhere between 4–5 mph is a great place to start. Don’t compare yourself to anyone else on the treadmills next to you!

What speed is a 5k pace on a treadmill?

It depends on your 5k goal time. Here’s a quick guide:

  • 30 minute 5k: 6.2 mph
  • 35 minute 5k: 5.3 mph
  • 40 minute 5k: 4.6 mph
  • 45 minute 5k: 4.1 mph

How do I convert treadmill mph to running pace?

To convert mph to minutes per mile, divide 60 by your speed. So if you’re running at 6 mph, that’s 60 ÷ 6 = 10 minutes per mile. Easy!

Written by Katie McDonald, September 2024, Updated 12th June 2026

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GymJust starting runningrunning

How to Start Running on a Treadmill: A Beginner’s Guide

by Katie McDonald
written by Katie McDonald

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

  1. 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.
  2. Press ‘on’, ‘go’ or ‘start’ somewhere on the screen in front of you.
  3. There will likely be 2 sets of buttons: 1 for incline and 1 for speed. Start increasing the speed and see how you feel.
  4. 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.

  1. 10 minutes of walking at 3 mph

Warm up by walking at an incline of zero and speed of 2 to 3 mph.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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. Thinking about getting an underdesk treadmill? Check out my review of the Dskeuzeew underdesk treadmill. Updated by Katie McDonald, 26th February 2025

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Can Running Give You Abs
Gymrunning

Can Running Give You Abs?

by Katie McDonald
written by Katie McDonald

Can running give you six pack abs​?

Let’s get straight to it. A study from 2011 published in PubMed looked at “investigate the effect of abdominal exercises on abdominal fat”. They looked at 24 people, a balance of men and women, between 18 and 40.. and their finding was this:

Six weeks of abdominal exercise training alone was not sufficient to reduce abdominal subcutaneous fat and other measures of body composition. Nevertheless, abdominal exercise training significantly improved muscular endurance to a greater extent than the CG.

Running doesn’t give you abs in my experience

In my experience, just running can’t give you six pack abs. We all saw US Runner Noah Lyles break history (as reported by Forbes) as he whizzed through the finish line with their rock hard abs, and we’ve thought, “ooh running can give you abs”. I thought that back in the day too.

But there’s a reason elite athletes and professional runners have ‘abs’. They’re elite. Professional. They’re not running once, twice or three times a week and eating a balanced (ish) diet like a lot of us. (Note I didn’t say most of us – never want to make sweeping statements).

But let’s just pause for a moment.

Everyone has abs

We say abs like it’s this fancy thing. When we say “abs”, we mean a ripped abs so you can see the “tone” or “definition”. But let’s just reflect there for a moment. Every single person has abdominal muscles. That’s all we’re referring to. It’s just that the elite of us – they have an exercise and diet routine that’s not in the ‘norm’ of the masses.

Abs aren’t made in the gym

I would also stress that these flat abs aren’t made in the gym. They say they’re made in the kitchen and they’re right. If you run regularly throughout the week, maybe 3-4 times even, and then pizza, junk food and chocolate most of the time, do you think you’ll get flat abs? No, obviously not.

But you can strengthen your abdominal muscles in the gym

I still stand by “you need to eat the right foods to keep excess weight off”. But I do wholeheartedly believe, from my own experience, that what you do in the gym can help, at least a little. For me, it wasn’t a case of ‘ab workouts’ and googling ‘ripped abs exercises’ for weeks and drinking raw eggs. I know some celebrities do that.

No, but I do combine and balance strength training and running. I also find my pilates to help my running include good ‘ab workouts’. So for example, here are some of the exercises I’ll do in the gym or classes to strengthen my core, as a runner.

Russian Twist

Here’s a video demonstrating the Russian twist for your core from Live Strong Women. I’ll often do this in the gym – you do feel ‘the burn’.

 

Dead bug exercise

Here’s a video from the Children’s Hospital Colorado on the dead bug exercise. The swaps from side to side are actually quite hard!

Pilates based leg circles

Here’s a video from Pilates Anytime – I’ve done this many times, it looks easy – but it’s quite testing!

 

Running alone didn’t give me a six pack

So can just running give you abs? No, well it didn’t get me ripped; and for the record, I don’t think it should be a health indicator! But if you want a stronger core muscle(s), you can implement:

And give it time! Just like running, you need to be doing it regularly enough and not just for a week or month.

Similar question I hear a lot.. can running grow your glutes?

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How to balance strength training and running
Become a better runnerGymrunning

How to balance strength training and running

by Katie McDonald
written by Katie McDonald

 

It can be hard to know where to start getting the balance right if you’re relatively new to running or just want to get better. You can access my strength training and running template here. Or, you can see it below for ease:

My weekly strength training and running schedule

Day Activity Notes Minutes
Monday Run Either outside or at the gym. Depends how I feel, but between 1-5 miles. 30-60
Tuesday Yoga class At the gym. Helps to relax my muscles and emotions too. 45
Wednesday Gym Mostly arm, shoulder, hips and leg strength training 45
Thursday Pilates class / rest   45
Friday Gym / Rest   45
Saturday   Varies – Sometimes hiking with a friend, sometimes a dog walk, sometimes the gym. Listen to what my body wants. 30-45
Sunday Rest    
my running and strength training schedule every week

How do you know where to start?

I didn’t know either! And this is all my opinion. I’m not a physiotherapist or trained in any way. But! From my experience, I believe a combined approach is helpful when you’re running either semi regularly or more often.

If you’re just starting out and you’re doing a mile here, and another mile there as separate runs a good few days apart, I wouldn’t worry too much about needing lots of other exercise forms too. But if you enjoy going to the gym and doing those extra things, it will just provide you with that extra benefit. So that stage of running, it’s really just what you want to do commit to.

If you’re running a bit more often or longer distances, then I would definitely say from my experience that you’ll benefit from the mixed exercises.

What combination is good to start for runners?

Does it help to have cross training shoes instead of running shoes?

It can help depending on what you’re doing! So if you’re doing longer distance running and just walking etc, then you’re probably better off with the cushioning that running shoes provide. But crossfit trainers can be better if you’re also strength training, doing CrossFit, running and also wearing them for casual wear etc. I’ve got more information about the difference between cross training shoes and running shoes here.

Does yoga help runners?

Yoga definitely helps me run better! We work so hard to run fast and get our muscles going. I really find that 45 minute class of stretching and breathing and learning to be calm so therapeutic it does make a difference.

Does a pilates class help runners?

Yes! It helps me anyway. If I go to a class when I’ve been for a run the day before, and let’s say the class is focused on running, I’ll feel the burn! But no seriously, it helps your legs stretch more, and there’s plenty of chance to try and stretch it out. I always leave feeling like I really needed that. So I would definitely recommend a pilates class if you’re a runner.

Does stretching help running?

Yes! I’ve found that trying to add a few stretches into my daily life, does help. It doesn’t have to be a grand stretching schedule; but if that works for you, great! I try to keep a few stretches in my mind so that when I remember in my working day, I can have a nice little stretch and know I’m reaping the benefits.

What stretches will I do as a runner?

I work from home so I find these really easy to get in during the day!

Resource Good for
Urban Wellness It’s the “armpit sniff” – Neck / back
Gripzilla Triceps (See number 3 on the link)
Gripzillla Back and arms (See number 4 on the link)
Very Well Fit Lunges
Beach Body on demand Deadlift – Not for muscles, it’s a great stretch!
What’s the importance of strength training for runners?

For me, I’ve noticed a massive difference on my hips! So for example, I’ve been using some simple bands and doing hip exercises to build up the flexibility and strength in my hips. And within a few runs, I was finding that those bigger hills I’d do, were not quite as painful. Don’t get me wrong, it doesn’t make running easy. But training the different muscles in my body does seem to help them improve rather than just running all the time.

Here’s some of the exercises I’ll do:

Exercise Description
Cow girl kick Get on all fours, and then kick one leg back up, nice and controlled. Add a resistance band to make it harder.
Crab walk Grab a band and step into it with both legs and then stretch the band apart by pushing your knees apart (or just above but not quite at your thighs). And then get into a squat position and walk left to right, like a crab.
Side leg extension Lie on a mat, keeping yourself up with your elbow and hand on the floor. Like the crab walk, put the band around your legs, but this time have it just above your ankles. Your legs should be straight. Then move your one leg (not the one on the floor) up as much as you can comfortably and feel the pull from the band.
strength training for beginner runners every week using a mat and resistance bands

That’s my advice on strength training and running! What’s next? Find out:

Written by Katie McDonald, 7th July 2024

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how to find a good gym for you
Gym

How To Find a Good Gym

by Katie McDonald
written by Katie McDonald

Want to start working out, but not sure how to find a good gym? I’ve been a gym goer for years. Here’s my top tips:

  1. Just go and join one

Remember that if you’re not sure between a few, it’s better just to get signed up and start using it. Otherwise it’s been 3 months of looking and you’re still not doing much exercise. I’ve spent ages before deciding or doing the workout. I remember many years ago when I was thinking about joining a gym. I wasn’t sure which one, how much I wanted to pay or how far I was willing to travel. But I’d sure look into it…

Then, I’ve actually done it. I did a self-guided tour of some local gyms, went online, paid the bill and then became an actual official gym member. It felt very real when I got the ‘Welcome to Welcome Gym’ email. But it will feel even more real when I actually go and, you know, work out.

Deciding to join the gym and actually joining the gym are different things. One requires movement, action. Think about it all you like, weigh up the pros and cons, google the reviews. Nike’s advice is infamous for a reason, just do it!

2. How much does this gym cost?

The average gym member pays approximately £32 every month. It’s a lot of money, which is why you do need that bite size of time to realistically consider your options. Remember that pros and cons list? Grab a pen and paper, make an Excel spreadsheet. However works for you. So, what’s worth considering?

At the end of the day, you’re paying to be allowed to use machines. Don’t be fooled and reigned in to sky high prices by the adverts, because lots of the machines in most gyms, you’ll find, are very very similar.

Of course it depends on your income, but you gotta decide how high-tech you want your machines. When I first started going to the gym in my teenage years, I wanted functional and affordable, so anything up to £20 or $25 ticked that box. Now, I’m 28 and I prefer to go to a gym with different classes. I love strength training in the gym but I also enjoy pilates to support my running, for example. And that now costs me £46 a month.

Price

3. Where’s the gym based?

Location, location, location. It’s almost as important as the price. There’s no sense in opting for the cheapest gym you can find, only to have to spend £10 on gas because it’s a million miles to access it. Think realistically here.

  • Would you go after or before work, college, or school? And what about weekends?
  • Is it easy to drive to?
  • What are the bus routes like?
  • Does it have parking, and is it free?

In most towns and cities, you should be able to find a few gyms that are near your work or education place or if you’re lucky, your home.

4. Does it have gym classes, and do you want those?

Would you want to be able to book onto a class any time you want? Say pilates, yoga classes, zumba, guided meditation, you name it.

It entirely depends on what you want, as an individual with a mindset to work out in a certain way. If you’re going to lose motivation by relying on yourself to think of exercise routines, your best bet is to sign up to some exercise classes.

5. How do you feel about the actual gym?

Go and look around the gym space.  Do and do a tour of the gym you’re thinking about joining. Most gyms will happily do one if you just turn up.

  • Does it have enough machines?
  • How busy is it?
  • What’s the vibe like, would you want to work out here?
  • Does it have security lockers for your gym kit, and do you need to pay for a locker key?
  • Are you okay with how clean (or not!) the changing rooms are?
  • How do you generally feel about the facilities?

Ask the staff how busy it usually gets when you’re likely to go. Imagine signing up, turning up and then not being able to get on any machines. Check before you buy! Here’s a picture of the gym layout in the handout I got given, when I first joined my gym many years ago.

Gym layout

6. When would you go?

I know this seems something you don’t need to consider. But different gyms really vary their opening times and they have different types of memberships that include peak and off-peak. Do a quick Google search to see their busiest periods and, more importantly, their opening times.

  • Early birds: If you’re an early bird who really loves catching the worm, a gym like Pure Gym is your go to fitness centre. It’s open 24 hours!
  • Night owls: Gyms like Welcome Gym that open until 10pm or after are good for people who perform their best at night.

Welcome gym

You’re good to go

You’ve found the perfect gym, great news! Now, remember that all progress takes time, slow progress is better than no progress and finally, rest days are just as important as workout days.

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