What Is The Ideal Treadmill Running Speed? [Different Age Groups]

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Written By Kathy Brewer

I am a certified personal trainer, and I take pride in helping people achieve their fitness goals through strength training, cardio, and nutrition. 





We all know that running is a great way to get in shape, improve our cardiovascular health, and lose weight.

But what if you don’t have time to go outside for a run? Or the weather is bad?

That’s where the treadmill comes in. Treadmills are a great way to get your daily run in without braving the elements.

In order to get the most out of your treadmill running, it’s important to know what is the best treadmill running speed for you. Different speeds offer different benefits, so finding the right one can make all the difference.

Check out this guide to find out what speed is best for you!

Ideal Treadmill Speed For Walking, Jogging, And Running

As we all know, while using a treadmill, you can control your pace much more precisely than when you run outside.

If you’re trying to lose weight or get in shape for a race, setting a goal for average running speed is the best way to stay on track.

Knowing your speed allows you to calculate how long it would take you to complete a given distance, such as a mile.

The ideal treadmill pace for one person may be too fast or too slow for another. It’s never a good idea to judge your treadmill performance in relation to that of others. 


The difference in pace between jogging and running is one of the first things beginner runners want to know. We’ll look into this further down.

At any speed above zero, walking begins. You are considered to be walking while the treadmill is moving, regardless of how quickly it was initially going. Despite this, jogging is going to be a part of it very soon.

Note – The average walking pace is between 0.1 and 4 miles per hour (0.1 and 6.4 kilometers per hour).

Jogging is a transition between walking and running in which you actively elevate your feet off the ground while not moving particularly quickly.

Jogging is when the workout becomes much more difficult to maintain. This is why it’s a really terrific exercise, and the CDC classifies it as strenuous physical activity. The CDC classifies brisk walking as moderate physical exercise.

Note – The average jogging speed ranges from 4 to 6 miles per hour (6.4 to 9.6 kilometers per hour).

Always keep in mind that jogging and running feel very different to different people.

Someone who is extremely tall and has a stride that is very long will still be jogging at 6 miles per hour, whereas someone who is shorter and has a stride that is very little will be running at 6 miles per hour.

It is not as important what the speed is or whether it works for you. However, many people who use treadmills intend to run, and it is true that the machine gives off an impressive appearance when someone is using it to run.

Note – The jogging speed is greater than 9 miles per hour (around 15.6 kilometers per hour).

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The Best Treadmill Running Speeds for Beginners

When you first start using a treadmill, it is important that your doctor gives the green light.

If for any reason – such as being overweight or older- someone should avoid this form of exercise because their body doesn’t handle brisk walks well on inclines; then again there’s no need to force yourself at all costs! 

A treadmill set to an inclination can make brisk walking rather taxing. But that’s not something you have to do right now. Just make sure you initially feel as though your breathing is a little heavier than usual.

For those who have worked out in the past and feel capable of handling it. You might start out with a slow jog until you feel comfortable increasing your pace.

The average speed will be roughly 5 mph. This may appear slow, but after 5 to 10 minutes, you will begin to feel the burn. As the weeks pass, you can lengthen the duration.

To the walkers out there, you may continue walking if you like. You can add slope and make the workout more difficult to add variation. Whatever you pick to do, as long as you are consistent, it will be extremely beneficial to your health.

For the joggers that are out, once you have achieved a degree of fitness, which takes around six weeks, you can perform a variety of other treadmill programs.

For joggers and runners, interval training and speed work could be utilized. It depends largely on your objectives.

I run 5 days a week for 30 minutes at 5.2 mph to keep good fitness and because it helps me feel so good. I used to practice for races on my treadmill when I was younger.

It is entirely your choice. If weight loss is your objective, a treadmill is an excellent choice.

The Best Treadmill Running Speeds for Different Age Groups

As we age, we get slower. There are studies that demonstrate this to be the case.

There is a good reason why people above the age of 40 are not allowed to compete in sporting events such as the Olympics. Football players typically hang up their cleats in their 30s. In the later stages of their careers, they slow down.

In my early twenties, I would typically run on my treadmill at a rate of 6.2 mph or more. At my current age of 46, I travel at 5.2 mph and believe I am making the same level of effort. It’s okay that I’m no longer able to maintain a higher pace.

Always keep in mind to run or walk at a pace that seems natural to you. This is not a race. Even elite runners will run the majority of their miles at a comfortable pace to keep up their fitness.

We are all unique, thus I won’t suggest a specific average running speed in mph for a specific age.

A 50-year-old male who is overweight will move at a different pace than a 50-year-old female who is lean. They might work out with different goals in mind.

When it comes to the appropriate treadmill pace for your age, my one piece of advice is to avoid exercising to the point of exhaustion. Because it’s too much and you won’t be able to handle it.

Therefore, if you’re 50 years old, you’ll likely move more slowly than a 30-year-old neighbor or coworker.

Don’t let other people use your speed as a point of rivalry. It really depends on the individual. What matters most is achieving your objectives, as long as you do so.

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So, what is a good treadmill running speed?

It depends on your goals. If you are looking to improve your cardiovascular fitness, then you should aim for a speed of at least six miles per hour.

If your goal is to burn fat, then you will want to run at a slower pace of about four miles per hour. Whatever your goal, be sure to listen to your body and adjust the speed as needed.

Remember that safety should always come first when it comes to exercise! Are you ready to give treadmill running a try?

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