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Treadmill Workout for Beginners

Enhance Your Treadmill Workout Results

Movies like Bhaag Milkha Bhaag and Paan Singh Tomar are truly inspiring when it comes to tightening your shoelaces and running. A great exercise and truly rewarding, the habit of running needs one to be committed and persistent.

If you are a beginner and have been thinking of starting running on a daily basis, then this is the blog you need to refer to. Though you can start running outdoors instantly, but, it's always better to start running on a treadmill and build enough stamina and endurance. Plus, with a treadmill, you can work on improving your fitness level on the whole. Before we plunge into Treadmill Workout for Beginners, let’s look at the benefits of running.

Treadmill Workout for Beginners

Movies like Bhaag Milkha Bhaag and Paan Singh Tomar are truly inspiring when it comes to tightening your shoelaces and running. A great exercise and truly rewarding, the habit of running needs one to be committed and persistent.

If you are a beginner and have been thinking of starting running on a daily basis, then this is the blog you need to refer to. Though you can start running outdoors instantly, but, it’s always better to start running on a treadmill and build enough stamina and endurance. Plus, with a treadmill, you can work on improving your fitness level on the whole. Before we plunge into Treadmill Workout for Beginners, let’s look at the benefits of running.

Benefits of Running

  • Running is an aerobic exercise.
  • It can reduce the risk of breast cancer for women.
  • Improve cardiovascular fitness.
  • Running is a weight-bearing exercise that helps in building healthy bones.
  • Strengthen leg and calf muscles.
  • Helps in burning plenty of calories.
  • Helps in losing and maintaining a healthy weight.

Benefits of Treadmills

  • Treadmills are user-friendly.
  • You can track your progress quickly and keep a record of it too.
  • Preset workout programs can help you maintain your health regimen.
  • You can shed off those extra kilos faster.
  • Workouts are more fun as you can listen to music or watch TV while exercising.
  • A treadmill workout helps you stay consistent.

As a beginner, if you are trying treadmill for the first time, do not refrain from asking and understanding the nuances of using this wonder machine. Learn about different programs available along with the safety features. The more you know, the better will be your workout.

Start Slow and Steady

Begin at a pace of only 2.0-2.5 so that you hit the ‘runners zone’ without being too overwhelming or challenging. Once you are comfortable, increase the speed to 3.0-3.5. Try a few combinations of speed and incline levels before you speed up.

For a ten minute workout refer to this planner

  • Set a ten minutes timer.
  • First 4 minutes – Set incline at 0.0 and speed at 3.7
  • Next 2 minutes – Set incline at 5.0, and speed at 3.0
  • Next 1 minute – Set incline at 0.0, and speed at 4.5
  • Next 2 minutes – Set incline at 7.5, and speed at 4.9
  • Last 1 minute, sprint! Adjust incline and speed accordingly.

Tips for Treadmill Workout for Beginners

  • When you start, look down to see whether your feet are hitting the treadmill, the body is centred and you are progressing towards the front of the treadmill to avoid disbalancing.
  • Avoid watching TV or any other distraction until you are steady and comfortable using the machine. In the beginning, use a safety strap as it makes the treadmill stop immediately if you are about to fall.
  • Once you are settled, keep your chin up and eyes forward.
  • After sometime let go of the handles and move freely.
  • Slow down, in case you feel the need to hold.
  • Maintain heel-to-toe motion.
  • Increase the length of treadmill workout every two weeks.

Incorporate speed in your intervals.

  • Refer to this 20 minutes workout regimen to know more:
  • First 3 minutes, set your speed to 3.5.
  • Next 2 minutes,  increase your speed by ‘0.5, i.e. 3.5 will increase to 4.0.
  • Turn off the treadmill, and do three sets each of 12-15 pushups and traditional crunches.

We have covered 10-minute and 20-minute treadmill workout. As a beginner if you are looking for 30-Minute Treadmill Workout, here we have a plan for you:

00:00 to 00:10 – Warm-up
A proper warm up before running would help you avoid backbone injury, raise body temperature gradually and stimulate blood flow to the working muscles. Thus, start walking at a 1.5 to 2 mph pace for at least 10 minutes. Breathe deeply and stay determined.

00:10 to 00:12 – Jog for 2 minutes
Start jogging at 3.5 to 4 mph. Maintain a proper posture throughout running so that there is core engagement and your arms swing by the sides.

00:12 to 00:15 – Walk for 3 minutes
Breathe deeply and hydrate.

00:15 to 00:18 –  Jog for 3 minutes
Increase your speed to 4 mph and maintain the same for three minutes. If needed pace yourself and slow down.

00:18 to 00:21 – Walk for 3 minutes
In this second recovery, interval slow it down to a brisk walk and hydrate.

00:21 to 00:25 – Jog for 3 minutes
In this last leg go for a high-intensity run. Increase your speed to 4 to 4.5 mph, raise the incline and run.

00:25 to 00:30 – Cool down for 5 minutes.
Wohaaa! Your 30 minutes workout is done.
Initially, perform this workout at least thrice per week. Once you sink in, increase your jogging and running time.

Remember – One run can change your day, many runs can change your life.

Happy running!


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