Indoor Treadmill Workouts for Beginner Runners

6 Effective Indoor Treadmill Workouts for Beginner Runners

Are you a beginner runner looking to improve your fitness and endurance? Perhaps the weather isn’t cooperating, or you prefer the comfort of exercising indoors. Whatever the reason, the treadmill can be your best friend when it comes to indoor workouts. In this article, we’ll explore six effective indoor treadmill workouts specifically designed for beginner runners. These workouts will keep you engaged, challenge your body, and help you progress towards your running goals. So, lace up your shoes and let’s dive into these treadmill workouts!

How to Start Running On a Treadmill

Starting a running routine on a treadmill is an excellent way to improve your fitness and achieve your running goals. Whether you’re a beginner or transitioning from outdoor running to the treadmill, here are some tips to help you get started:

1. Warm-up: Begin your treadmill session with a proper warm-up to prepare your body for the workout. Start with a brisk walk or a slow jog for 5-10 minutes. This helps increase your heart rate, loosen up your muscles, and reduce the risk of injury.

2. Adjust the settings: Familiarize yourself with the treadmill’s settings and controls. Adjust the speed and incline to a level that matches your fitness level and goals. If you’re a beginner, start with a comfortable pace and a flat or slightly inclined surface. You can gradually increase the intensity as you progress.

3. Maintain good form: Pay attention to your running form while on the treadmill. Keep your posture upright, with your head facing forward and your shoulders relaxed. Avoid holding onto the handrails as it can alter your natural stride and decrease the effectiveness of your workout. Swing your arms naturally to maintain balance and engage your core muscles.

4. Start with intervals: If you’re new to running or just starting on the treadmill, consider incorporating intervals into your workout. Alternate between periods of jogging or running and walking to build endurance gradually. For example, you can start with 2 minutes of jogging followed by 1 minute of walking, and repeat for a set duration. As you get more comfortable, increase the running intervals and decrease the walking intervals.

5. Listen to your body: It’s essential to listen to your body and progress at a pace that feels comfortable for you. If you feel any pain or discomfort, slow down or take a break. Don’t push yourself too hard initially. As you build strength and endurance, you can gradually increase the duration and intensity of your treadmill workouts.

6. Cool down and stretch: Once you’ve completed your running session, finish with a 5-10 minute cool-down period. Reduce the speed and gradually bring your heart rate back to normal. After cooling down, take a few minutes to stretch your leg muscles, focusing on your calves, hamstrings, and quadriceps. Stretching helps improve flexibility and aids in muscle recovery.

Remember to stay hydrated throughout your treadmill workout by having water nearby. Consistency is key, so aim for regular running sessions on the treadmill to see progress over time.

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1. Hill Intervals: Boosting Strength and Endurance

Hill intervals on the treadmill are a fantastic way to improve your running performance. They simulate the challenge of running uphill, which helps build leg strength and endurance. Start by warming up with a brisk walk or light jog for 5-10 minutes. Then, gradually increase the incline on the treadmill to a challenging level, such as 5-7%. Run at a steady pace for 1-2 minutes, focusing on maintaining good form. Reduce the incline to a flat or slightly inclined surface for a 1-2 minute recovery period. Repeat this cycle for a total of 20-30 minutes.

A study published in the Journal of Strength and Conditioning Research examined the effects of hill running on running economy and performance. The researchers found that incorporating hill workouts, either outdoors or on a treadmill, led to significant improvements in running economy, which refers to the energy cost of running at a given pace. Hill intervals can help you become a more efficient runner, allowing you to maintain a faster pace for longer durations.


2. Speed Intervals: Building Speed and Stamina

If you’re looking to increase your running speed, speed intervals on the treadmill are the way to go. This workout helps improve your cardiovascular fitness, running efficiency, and overall speed. Begin with a warm-up jog for 5-10 minutes to get your muscles warmed up. Then, increase the speed on the treadmill to a pace that challenges you, but still allows you to maintain good form. Run at this faster pace for 1-2 minutes, pushing yourself to maintain the speed. Follow this with a recovery period of 1-2 minutes at a slower pace. Repeat this cycle for a total of 20-30 minutes.

A study published in the Journal of Sports Science and Medicine examined the effects of high-intensity interval training (HIIT) on running performance. The researchers found that participants who incorporated HIIT, including speed intervals, into their training routine experienced significant improvements in running speed and aerobic capacity. Speed intervals on the treadmill can help you become a faster and more efficient runner.


3. Tempo Runs: Building Endurance and Stamina

Tempo runs on the treadmill are a great way to improve your endurance and running stamina. This workout involves running at a comfortably hard pace, just below your maximum effort, for an extended period. Start with a warm-up jog for 5-10 minutes to prepare your body. Then, increase the speed on the treadmill to a pace that challenges you but allows you to sustain it for a longer duration. Run at this tempo pace for 10-20 minutes, focusing on maintaining a steady rhythm and breathing comfortably. Finish with a cool-down jog for 5 minutes.

A study published in the European Journal of Applied Physiology examined the effects of tempo running on endurance performance. The researchers found that tempo runs improved running economy and endurance capacity in trained distance runners. By incorporating tempo runs on the treadmill into your routine, you can build your endurance and push your limits as a beginner runner.


4. Fartlek Training: Adding Fun and Variety

Fartlek, a Swedish term meaning “speed play,” is a workout that involves alternating between different speeds and intensities. It adds a sense of fun and unpredictability to your treadmill workouts. Begin with a warm-up jog for 5-10 minutes. Then, vary your pace throughout the workout, alternating between periods of easy jogging, moderate running, and faster sprints. You can also incorporate incline changes for added challenge. There are no strict rules – it’s all about listening to your body and having fun with the workout. Continue this varied pattern for 20-30 minutes, and finish with a cool-down jog.

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A study published in the Scandinavian Journal of Medicine & Science in Sports explored the effects of interval training, including fartlek workouts, on endurance performance. The researchers found that interval training led to significant improvements in running economy, VO2 max (maximum oxygen uptake), and lactate threshold. Fartlek training on the treadmill can help you improve your running performance while enjoying the freedom to play with different speeds and intensities.


Beginner Treadmill Workout FAQ: Answering All Your Questions

1. How long should a beginner treadmill workout be?
As a beginner, it’s important to start with shorter workout durations and gradually increase the time as your fitness level improves. Aim for 20-30 minutes of treadmill exercise, including a warm-up and cool-down period. As your endurance increases, you can extend your workouts to 45 minutes or even an hour. Remember to listen to your body and not push yourself too hard too soon.

2. What speed should I run at as a beginner?
The speed at which you run on a treadmill will depend on your fitness level and individual capabilities. As a beginner, start with a comfortable pace that allows you to maintain proper form and control your breathing. A brisk walk or a light jog is a good starting point. Gradually increase the speed as you become more comfortable and your fitness improves. Focus on gradual progression rather than chasing a specific speed.

3. Should I use the incline on the treadmill?
Incorporating incline into your treadmill workouts can provide additional challenges and mimic outdoor running conditions. It helps engage different muscles and increases the intensity of your workout. As a beginner, start with a slight incline of 1-2% and gradually increase it as you get stronger. Experiment with different incline levels to find what works best for you and adds variety to your workouts.

4. Is it okay to hold onto the handrails while running on a treadmill?
Ideally, you should avoid holding onto the handrails while running on a treadmill. Holding onto the handrails can alter your natural running form and reduce the effectiveness of the workout. It may also put unnecessary stress on your shoulders and upper body. However, if you feel unsteady or need additional support, you can lightly touch the handrails for safety. Gradually work towards running with a relaxed posture and without relying on the handrails.

5. How often should I do treadmill workouts as a beginner?
Consistency is key when starting a new workout routine. As a beginner, aim to do treadmill workouts 2-3 times per week, allowing for rest and recovery days in between. This frequency gives your body time to adapt and build endurance. As you progress and become more comfortable, you can gradually increase the frequency of your workouts. Remember to listen to your body and allow for adequate rest to prevent overtraining and injury.

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6. How can I make treadmill workouts more interesting?
Treadmill workouts can sometimes feel monotonous, but there are several ways to make them more interesting and enjoyable. Try incorporating interval training, where you alternate between periods of higher intensity and recovery. You can also vary your workout by using different incline levels, listening to music or podcasts, watching TV shows or movies, or using interactive apps that simulate outdoor running routes. Experiment with different techniques and find what keeps you engaged and motivated during your treadmill workouts.

7. What should I wear for a treadmill workout?
When it comes to workout attire, choose comfortable and breathable clothing that allows for a full range of motion. Opt for moisture-wicking fabrics that help keep you cool and dry during your workouts. Invest in a good pair of running shoes that provide proper support and cushioning for your feet. Wearing the right attire will enhance your comfort and overall running experience.

8. How do I stay motivated during treadmill workouts?
Staying motivated can be challenging, especially when running on a treadmill. To keep yourself motivated, try setting specific goals for each workout or have a long-term goal in mind. Create a workout playlist with energizing music that pumps you up. Vary your workouts to keep them interesting and prevent monotony. You can also find a running buddy or join a virtual running community for support and accountability. Rewarding yourself for achieving milestones or sticking to your workout routine can also provide motivation.

9. How do I prevent boredom while running on a treadmill?
Boredom is a common concern when running on a treadmill. To combat this, explore different workout formats such as interval training, hill climbs, or progressive tempo runs. Use the treadmill’s built-in programs or try virtual training apps that simulate outdoor runs. Watching TV shows, movies, or listening to podcasts or audiobooks can also be a great way to distract yourself and make the time fly by during your treadmill workouts.

10. How do I avoid injuries while running on a treadmill?
To prevent injuries, it’s crucial to practice proper running form and gradually increase the intensity and duration of your workouts. Ensure that your foot lands under your body, maintaining a midfoot strike. Avoid overstriding or landing heavily on your heels. Incorporating strength training exercises, particularly for your lower body and core, can help improve your stability and reduce the risk of injuries. Listen to your body, and if you experience any pain or discomfort, take a break and consult a healthcare professional if necessary.



Indoor treadmill workouts provide an effective and convenient option for beginner runners to enhance their fitness levels and reach their running goals. Whether you choose hill intervals, speed intervals, tempo runs, or fartlek training, each workout offers unique benefits that target different aspects of your running performance. Experiment with these treadmill workouts, find the ones that resonate with you, and gradually increase the intensity and duration as you progress. Remember to warm up properly, maintain good form, and stay hydrated during your workouts. With consistency and dedication, you’ll be well on your way to becoming a stronger and more accomplished runner.

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