Categories / Running & athletics
Treadmill Running
Indoor running with controlled pace and incline.
How to start
Warm up with 5 minutes of walking, then jog at an easy pace. Hold the side rails only to step on and off. Try running at a 1% incline, which roughly matches the effort of running outside.
How to progress
Lengthen your sessions slowly, add short intervals, then add a little incline or speed. Vary your session to keep it interesting.
What the evidence says
Evidence: limited
We found no good trials of treadmill running benefits compared with outdoor running. Many people find a treadmill easier for controlling pace and surface. A 2026 review found that tibial loads depend mainly on speed and are measured too inconsistently to give firm advice on treadmill versus overground running.
Take care: Falls from treadmills are a real risk. Attach the safety clip, hold on only when needed, and keep your eyes on the belt.
12-week starter plan
Three sessions a week. Alternate easy running with short faster intervals. Use a 1% incline for an outdoor-like effort.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 9 METs (Treadmill running at about 6 mph). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Use a 1% incline to mimic the effort of running outdoors.
- Run in the middle of the belt and look ahead.
- Use a fan and keep water within reach.
Common mistakes
- Holding the handrails while running.
- Starting too fast and unable to keep up.
- Never changing the session, so it gets boring.
Kit and cost
Moderate Approximate UK prices.
- Gym membership (about £20 to £50 a month) or a home treadmill (about £400 to £1,500)
- Cushioned running shoes
- A towel, water and a fan
Frequently asked questions
Is treadmill running easier than outdoor running?
It can feel easier because there is no wind and the belt helps carry you. A 1% incline brings the effort closer to the outdoors.
Is it easier on the joints?
Many treadmills have a cushioned deck, but we found no reliable data showing fewer injuries.
Can I do interval training on a treadmill?
Yes. Treadmills make it easy to control speed and recovery.
How do I avoid getting bored?
Use programmes, music, a podcast or a screen, and change the session each time.
Good for: Heart & fitness Weight loss
Compare with similar options
| Treadmill Running | Jogging | Couch to 5K | parkrun | |
|---|---|---|---|---|
| Typical session | 30 min × 3/wk | 30 min × 3/wk | 30 min × 3/wk | 40 min × 1/wk |
| Effort | ●●●○○ | ●●●○○ | ●●●○○ | ●●●○○ |
| Cost | Moderate cost | Low cost | Free | Free |
| Equipment | Some equipment | No equipment | No equipment | No equipment |
| Impact | Medium impact | High impact | High impact | High impact |
| Fitness needed | Some fitness | Some fitness | Any level | Any level |
| Evidence | limited | moderate | limited | limited |