A treadmill can be a convenient companion if inclement weather is keeping you indoors. If you’re unsure of how to get the most benefit or you’re wondering what is the right treadmill running speed, here are some suggestions.
Naturally every person is physically different, and will also have different ideas about fitness goals and outcomes. This means it can be difficult to suggest a universal treadmill running speed that’s right for everyone. Instead of a number, consider these guidelines as a way to gauge the effectiveness of your workout.
Check your heart rate and breathing
It can be beneficial to workout at a level that keeps your heart rate between 60-80% of your maximum heart rate. If you don’t have a way to measure this, notice your breathing patterns. A great rule of thumb is to make sure you can hold a conversation while exercising. If you are too puffed to speak, you may be pushing too hard. If you could deliver a speech, you might be taking it too easy.
Rate of Perceived Exhaustion (RPE)
A great way to judge your treadmill running speed is to see how you feel at different speeds. If you feel like the run is too easy, then it probably is. Conversely, if you can feel yourself pushing too hard, it could be time to take it down a notch.
This is greatly influenced by your level of experience and overall fitness. The general consensus is that it’s better to move consistently for 20-30 minutes than burn out after 10 minutes of too-intense exercise. Make sure to adjust your settings over time as your health and fitness improve.
Ballpark treadmill running speeds
If you use the measures above but you’re still wanting to hear some concrete figures, try these: average walking speed is 2-4 miles per hour. A brisk walk or jog will usually hover around 4-5mph and anything above 5mph is a run. Don’t forget to set your treadmill at a slight incline (anything under 3% is enough) to mimic the resistance levels felt on outdoor tracks.
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Whilst Enertor has over 18 years Orthotics experience, our blog content is provided for informational purposes only and it is not a substitute for your own doctor’s medical advice. Enertor advises anyone with an injury to seek their own medical advice – and do not make any health or medical related decisions based solely on information found on this site.