treadmillsingymAs a new runner it is best to ease into a regular running routine.

No matter the time of year today is always the best day to get started.  If it happens to be the middle of winter and running outdoors is not practical getting started on a treadmill is a great way to get a head start on those that wait until Spring and help the off season pass by faster.

You’ll also find being outdoors that much more enjoyable after putting in some work ahead of time.

It is important when starting out to give your body plenty of time to adapt to the new physical demands you are placing upon it and avoid a common new runner mistake of doing too much too soon.

The best way to get started is to do a walk/run program and gradually transition to all running.  By taking this approach, you begin to build the foundation for longer periods of running, faster running and longer distance.

Remember that being indoors means you lose the natural wind resistance of forward motion while running.  To compensate for this, as a beginner raise the incline of the treadmill to 1%.  Having a gentle incline better simulates being outdoors.

If you are new to running on a treadmill, I encourage you to read more on mastering the treadmill where you’ll learn everything you need to know to effectively use a treadmill.

Walk/Run Interval Treadmill Workout

The below workout offers a good balance of walking and running and begins at a modest 10:00 min/mile pace for the maximum pace of the workout.

This workout is an interval style workout in that you have periods of high intensity followed by periods of lower intensity for recovery.

Time (Min) Speed (MPH)
0:00-5:00 3.5
5:00-10:00 4
10:00-12:00 5.4
12:00-16:00 3.5
16:00-18:00 6
18:00-22:00 3.5
22:00-24:00 6
24:00-28:00 3.5
28:00-30:00 6
30:00-35:00 4
35:00-40:00 3.5

You can adjust the speed of your walking or running if the above workout is too easy or hard for you.  If you know what your running pace is you can make easy conversions to adjust this workout by using our treadmill conversion table to convert speeds on the treadmill to pace.  You can also remove an interval of walking and running to shorten the overall duration of the workout if needed.

Try to complete the above workout three times per week with at least one rest day between sessions.  As the workout becomes less challenging increase your speed for the running portions and then next you can reduce your walking intervals until you are able to run continuously.

Once you have mastered the above workout and are able to run for 25 – 30 minutes without stopping at a comfortable pace where you can maintain a conversation without struggling, you can move onto more challenging treadmill workouts.

Understanding your running pace is essential for enjoyable running and to get faster.  Inside Runner Academy Membership, I teach you how to establish your running pace, how to figure your running pace for various distances (you adjust based on distance!) and how to get faster.