The ideal treadmill running duration depends on your fitness level and goals:
- Beginners should start with about 10-15 minutes of running at a comfortable pace, gradually increasing to 20-30 minutes as endurance improves. Starting with walking for a few weeks before running is recommended, and alternating running and walking intervals (e.g., 1-2 minutes running, then walking) can help build stamina
- For low-intensity steady-state (LISS) cardio , aim for 30 to 60 minutes at roughly 60% of your maximal heart rate, which is effective for beginners and general fitness
- If your goal is weight loss or cardiovascular improvement , longer sessions of around 45 minutes, 3-5 times per week, are beneficial. Incorporating resistance training alongside running can enhance results
- For speed training or HIIT , shorter sessions of 10-20 minutes with intervals of high-intensity running and recovery periods are effective
- Overall, a good beginner treadmill workout might start at 15-20 minutes per session, increasing to 30 minutes or more as fitness improves, with 3-4 sessions per week recommended
In summary, start slow with 10-15 minutes if new, aim for 20-30 minutes as you build endurance, and extend to 45 minutes or more depending on your fitness goals
