When outside weather or other outsides conditions aren’t suitable, then running on a treadmill is an ideal solution. Treadmill has been in the market since the 1960’s and most people still opt for it rather than having an outside run. This is because it is reliable and effective option.

But do you know how long you should run on the treadmill? Or how long should you walk on a treadmill? Since you are here, my guess is no, you don’t, but you will like to know it, right?

A treadmill is an aerobic machine, and it comes with several benefits, including weight loss. And to enjoy these benefits, you should do it right. So, if you are wondering how long should I run on the treadmill, don’t worry, because this article will grant you all the information you need.

Treadmill for weight loss: How long should I run in the treadmill a day?

The answer to this question isn’t straight forward; this is because there are some factors that determine it. Therefore, the amount of time that you will have to spend on the treadmill will depend on these factors:

  • Your body composition
  • Your daily diet
  • Your fitness goals and
  • The type of workout plan you are suing on the treadmill
How Long Should I Run On the Treadmill

To dictate the number of calories burned and time spent on a treadmill, then there are a few variables you should factor in. These variables include your body composition, treadmill speed, and the incline of your treadmill.

Let’s say you weigh around 180 pounds, and you want to shed about 400 calories a day. Then according to Calories Control Council, you will have to make a half-hour run on a treadmill. The running should be at 6 miles per hour (mph). This speed is a bit low; thus, you will be able to lose almost half the amount of the total calories that you can lose in a high-intensity run.

For high-intensity, you can run for about 40 minutes (continuous & no walking), and you will be able to burn approximately 545 calories. Therefore, this plan can help you to quickly achieve your fitness goals.

How Long Should I Run On the Treadmill

Choosing a 40 minutes hard running goal that we have stated above may seem lucrative, but it can be dangerous. This is because running at high speed for 40 minutes’ duration can lead to injuries. Therefore, it is better to set efficient and achievable goals that suit your physiques. For instance, you can spend 30 minutes on a treadmill but in intervals of running and walking.

With this, you can maximize the results in a single treadmill walkout session. Remember, whether it is 10, 20, 30, or 40 minutes run on a treadmill, your goals must be sustainable and effective.

Note: The average time that I have found to be more productive with me is 25-35 minutes with interval running incorporated. I regularly use this treadmill time-plan for about 4-5 times a week to keep fit.

You can try this plan:

Phase/Interval 1: Run for 10 minutes then walk for 5 minutes without stopping -Total 15 minutes.

Phase/Interval 2: Then start running again for 8-10 minutes and walk for the remaining minutes. –Total 15 minutes.

how long should you run on a treadmill for beginners

Your run shouldn’t be slow instead it should be medium speed so as to be sustainable and to avoid injuries. But if you are going for a more than 30 minutes continuous run you can go with slow running but not too slow.

How long should you walk on a treadmill? –Walking on a treadmill to lose weight

Another common question that most people like asking about is; how long should you walk on a treadmill? Walking on a treadmill to lose weight is a common thing we do a lot while on a treadmill. But is it effective, and does it help us lose a significant amount of weight?

Walking on a treadmill is less effective than running on a treadmill or outside walk. This is because you will be using less effort, but the fact remains that you can still burn some calories.  To burn a significant amount of calories while walking, you will need to utilize incline features.

Also, you will have to spend more time on the treadmill as compared to running on a treadmill. Therefore, the appropriate time to spend on a treadmill while having a quick walk is 20-30 minutes for the beginners and 40-60 for non-beginners.

how long should you walk on a treadmill

Remember, slow walk will have almost zero impact since it is not a vigorous activity; thus, you should have a quick work on a slightly inclined treadmill. This will help you engage your heart, muscles, and other body parts hence burning some calories. Also, keep in mind that a 30-minute work is almost equivalent to a 10to 15 minutes mid-speed running.

How long should you run on a treadmill for beginners

Average time on a treadmill is a factor that isn’t constant and will never be. So, if you are a beginner and you are wondering, “how long should I run on the treadmill?” then you should check this. First, remember that, some factors determine the time that you should spend on a treadmill. Therefore, these factors will still apply on your case as a beginner.

So, the average time on a treadmill as a beginner is 15 minutes, three times per week for weight loss. After three or four weeks, you then increase it a bit to 4 times a week, 30 minutes a day. This will help you burn a significant amount of calories and maintain a clean weight, which is essential for a healthy lifestyle.

If your goal is not just weight loss but also to enhance your fitness, then you should start from moderate to dynamic exercise intensity rate. This is important since it will help you adapt to the changes in intensity as well as avoiding injuries. To achieve this, you will have to partition your exercises into two intervals, the dynamic and moderate exercises.

how long should you walk on a treadmill

You can either choose running for 75 minutes at high intensity per week or 150 minutes at a moderate intensity per week. And if you like having an engaging exercise, you can try interchanging them on a daily basis. For instance, today you go for 30 minutes‘ moderate run tomorrow you go for 15-minute dynamic run.


The average time on treadmill is an essential factor you should determine. This is simply because investing in a treadmill nowadays has proven to be a resourceful fitness idea.  Besides treadmill being an aerobic exercise that helps you lose weight, it also minimizes risk for many diseases as well as boosting your moods. This is why it is crucial to know the amount of time that you should invest in running or walking on the treadmill.

It is also important to note that running for weight loss is slightly different from running for strength enhancement. But despite different approaches used, you will still achieve weight loss, strength enhancement, as well as other health benefits.