You bought a modern, shiny new folding treadmill for your small space, all set up and ready to go in your home. But you wonder how long should you run on a treadmill?
When I began to use a treadmill, it was a question I asked. The result is that it depends on what your long-term priorities are. Perhaps you want to lose weight, improve fitness and health, or prepare for a race or a fun run. Look at any of these explanations and see if we can help you work the best place to start.
Running for General Health
Any physical activity can have a lot of health benefits. It will help to minimize the risk of cardiovascular disease, diabetes and high blood pressure according to the Center for Disease Control. It encourages healthy bones and muscles and improves your health and moods in general.
A moderate to vigorous exercise lasting just two and a half hours improves overall health and increases the chances of living longer.
Check with your doctor before beginning the exercise program because you are new to exercise. Moderate exercise usually is healthy for most people without a health condition.
Start slowly, go at around 3 miles per hour and gradually increase the speed to around 4 to 5 miles per minute, before you run. You can run for more extended periods before you know it.
The high activity guideline is just 75 minutes a week. This can be reduced to 15 minutes, 5 days a week.
Running to Lose Weight on a Treadmill
Running is an ideal weight loss exercise. Walking for 30 minutes at 3.5 mph to a person of 155 pounds would burn 149 calories while running at 5.2 mph for the same person will burn 335 calories for the same amount of time.
When new to exercise or overweight, it is recommended that you increase the speed of your treadmill by 5 to 10% of your weekly miles.
If you run at 4 mph 5 days a week for 30 minutes, the distance covered is 10 miles. If you can, you can increase the speed by 10 per cent the next week, which is one mi/mph.
The use of an interval system to walk and run on the treadmill is also an excellent way to start.
Start with a gentle walk warm-up for a few minutes at one mph. When you are able, raise your walking rate to around 3 miles per second, and then turn it over or run at around 6.5 miles per hour.
This is a form of high-intensity interval (HIIT) training that is good for weight loss. The following video from YouTube explains how it works.
You can increase the incline or speed as you get more relaxed or follow one of the preset programs that most machines have. A calorie counter is another function on many treadmills which helps to keep track of how many calories you burn.
If you are overweight and don’t have a treadmill yet, you can check the following article which contains 5 good treadmills to lose weight.
Training for a Race
You may have wanted to challenge yourself by running a charity run once you have improved your fitness levels. Or you might already be a good runner with a half marathon ahead.
Regardless, though running outside once a week is a good idea, a workflow is an ideal way to train you for your race. It is also a remarkable reversal if the weather or other conditions hinder outdoor running.
Many machines will allow you to map a preset path to imitate the path that you take or run. One such machine is the NordicTrack C990. It has an integrated iFit system that allows you to run routes worldwide. More advanced versions can be reviewed here.
So when you are training for this sort of goal, how long can you run on your treadmill? For example, if your run takes 6 miles, it takes you 60 minutes to complete the course.
Build your treadmill to surpass the time. On race day, if you have already run longer in the lead up to the race, it will be more comfortable.
Muscle Strength and Fitness
It is essential to run at a moderate to heavy pace to improve your overall fitness level.
A moderate level will run at approximately 4 miles per week for 150 minutes and could last at 6 miles per week for 75 minutes.
Using a heart rate monitor, the intensity level is indicated. Moderate intensity means working at a maximum heart rate of 50-70 percent and a vigorous heart rate of 70-85 percent.
By removing the age from 220, you can work your optimum heart rate. For example, your maximum heart rate would be 180 beats per minute if you were 40 years old (bpm). Your heart rate should be between 80 and 112 bpm for moderate exercise at 50 to 70 percent.
Running exercises in the body with multiple muscles. It will improve your core strength as well as muscles in your legs, hips and shoulders, and strengthen them.
We explored how running on a treadmill would help you, and how long you can run on a treadmill.
Now you can hit the work board and get the most out of your workout to reach your personal goals. Keep it fun, adjust your speed and tilt and use any equipment your treadmill offers.
Know, it is your commitment to put your time on your treadmill daily to get you where you want to be.
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