Running and endurance
Treadmill running
Run whatever the weather, at a pace you control.
- Hardintensity
- ~630kcal per hour
- Low costbudget
- Mediumimpact
Is treadmill running right for you?
Run whatever the weather, at a pace you control. It is a hard-intensity, medium impact activity that you can do at home or indoors, on your own. Expect to burn around 630 calories an hour, based on a 70 kg person.
Anyone can start. Expect to spend up to about £20 a month.
Why try treadmill running
- Burns calories. At around 630 kcal an hour it can help with weight loss alongside a balanced diet.
- Improves fitness. It raises your heart rate and builds stamina.
How to start treadmill running
Do 20 minutes at a chatty pace with a 1% incline.
Get the basics: treadmill. Borrow or hire before you buy.
Keep the first few sessions short and easy, and aim for two or three a week.
Warm up for five minutes first, build up gradually and stop if anything hurts.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 2 | 15 | Learn the basics and keep every session easy. |
| 2 | 2 | 20 | Repeat last week and add a little time. |
| 3 | 3 | 25 | Add a session or make one a bit harder. |
| 4 | 3 | 30 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
Similar activities
Running and endurance
Hill sprints
Short, hard bursts up a hill to build speed and power.
Running and endurance
Duathlon
Run, bike, run in one race, no swimming needed.
Running and endurance
Aquathlon
Swim then run in one short race.
Running and endurance
Race walking
Walk as fast as you can with strict technique.
Running and endurance
Run commuting
Turn your journey to work into training.
Running and endurance
Beach running
Run on firm sand with sea air and a view.
Not sure treadmill running is for you?
Take the two-minute quiz and we will match you with activities that fit your goals, mood, budget and fitness.