How Long Are You Supposed To Run On Treadmill To Speed Up Your Fitness?

I hated the treadmill, but on a hectic morning, I had to do a quick fix of cardio. Not having time to go out for a run, I hopped onto the treadmill, adjusted to a pace that was comfortable, and just ran. Initially, I concentrated on the numbers ticking by, but eventually, I got into my stride. The constant humming of the machine, the controlled atmosphere, and the quick calorie burn surprisingly made it my first choice for quick cardio for months to come. These days, whenever I want a efficient workout, I'm on the treadmill—no excuses, no bad weather worries, just me, my music, and a good sweat session in 20 minutes.

While treadmill running may sometimes seem like a never-ending chore, you might be left questioning whether you should run until you are exhausted, stop when you get a second wind, or run until pure boredom takes over. The reality is that there is no one-size-fits-all solution to how long you should run on a treadmill. Rather, the intensity and duration should be based on your individual fitness objectives and health.

Set Your Running Goals

Treadmill running is very much based on personal goals, according to fitness trainer and expert Sam Wood. If you're training for a marathon, trying to lose weight, or just want to enhance cardiovascular fitness, your treadmill workout strategy should be adjusted accordingly.

For Endurance: If you're training for a distance event, a slower, consistent pace will allow you to develop endurance over time.

For Speed and Performance: If your goal is to improve speed or sports performance, short bursts of high-intensity running are more effective.

For Weight Loss: High-intensity interval training (HIIT) or a combination of steady-state running and sprints can help burn calories efficiently.

Taking It at Your Own Pace

One of the biggest mistakes runners make is pushing themselves too hard too soon. Wood emphasizes that progress should be gradual and based on your current fitness level. While some runners can handle a 20-kilometer session effortlessly, others may struggle with just one kilometer. The key is to start within your comfort zone and build endurance gradually.

A good rule of thumb is to start with a reasonable time frame—whether that's five minutes or thirty minutes—and add two to ten minutes every week. This approach allows for steady progress without risking injury or burnout.

Is Interval Training the Best Approach?

Recent studies, such as one released in Proceedings of the Royal Society, indicate that the initial energy release needed to start exercising is actually more effective than merely lengthening the duration of the workout. This discovery corroborates the increasing trend of interval training, where brief spurts of high-intensity exercise are broken up by rest or less rigorous activity.

Interval training can be a effective means of increasing cardiovascular fitness, burning calories, and increasing speed without wasting too much time on the treadmill. A balanced strategy could include two runs per week: one long, slow run and one interval workout. For instance:

Weekend Long Runs: With increased time, you can have steady, longer runs to develop endurance.

Weekday Interval Exercises: Run to a track in the neighborhood or an empty field, do a warm-up, dynamic stretching, and then a series of short, all-out sprints with recovery in between.

Listening to Your Body

No matter the numerous treadmill regimes and training ideologies, the best method is that which is suitable for your individual body and objectives. There is no one speed or time that can optimize benefits for anyone across the board. Rather, aim for what is consistent and pleasant for you.

Be mindful of your body signals, including exhaustion, muscle ache, and heart strain. Injuries or reduced motivation may be caused by overtraining, thus ensuring balance in challenging yourself and permitting proper recuperation is key.

Ultimately, the length of time you should run on a treadmill will be determined by your level of fitness, your goals, and your lifestyle. If you're looking to improve endurance, lose excess weight, or just lead an active lifestyle, organizing your treadmill sessions according to your own needs will be most effective.