{"id":83363,"date":"2025-11-20T17:01:49","date_gmt":"2025-11-20T17:01:49","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=83363"},"modified":"2025-11-20T17:01:49","modified_gmt":"2025-11-20T17:01:49","slug":"treadmill-speed-workout","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/treadmill-speed-workout\/","title":{"rendered":"Treadmill Speed Workout Guide: How to, Benefits, and FAQs"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-speed-workout\/#What_Is_a_Treadmill_Speed_Workout\" >What Is a Treadmill Speed Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-speed-workout\/#Is_It_Better_to_Go_Fast_or_Slow_on_a_Treadmill\" >Is It Better to Go Fast or Slow on a Treadmill?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-speed-workout\/#What_Is_the_Best_Speed_on_a_Treadmill_to_Burn_Fat\" >What Is the Best Speed on a Treadmill to Burn Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-speed-workout\/#What_Is_an_Effective_Treadmill_Speed_Workout_for_Beginners\" >What Is an Effective Treadmill Speed Workout for Beginners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-speed-workout\/#Is_30_Minutes_on_a_Treadmill_Enough_to_Lose_Weight\" >Is 30 Minutes on a Treadmill Enough to Lose Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-speed-workout\/#Is_It_Safe_to_Run_Fast_on_a_Treadmill\" >Is It Safe to Run Fast on a Treadmill?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-speed-workout\/#Can_I_Run_on_a_Treadmill_While_Fasting\" >Can I Run on a Treadmill While Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-speed-workout\/#Is_It_Okay_to_Use_the_Treadmill_Every_Day\" >Is It Okay to Use the Treadmill Every Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-speed-workout\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-speed-workout\/#Is_1_hour_on_a_treadmill_too_much\" >Is 1 hour on a treadmill too much?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-speed-workout\/#Is_a_treadmill_good_for_skin\" >Is a treadmill good for skin?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-speed-workout\/#Is_it_better_to_walk_or_run_on_a_treadmill\" >Is it better to walk or run on a treadmill?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-speed-workout\/#Are_sprints_on_a_treadmill_effective\" >Are sprints on a treadmill effective?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-speed-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Speed workouts on a treadmill are an excellent way to improve your overall running performance. Using them strategically can challenge your body in new ways, which leads to greater improvements. Better yet, there are multiple ways to incorporate them.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_Speed_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/treadmill.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of those ways is with speed workouts. These generally consist of alternating between intervals of high-speed running (e.g. 30 seconds to 2 minutes) followed by recovery intervals (e.g. 1-3 minutes of walking or slow jogging). Adding these to your workout is excellent for improving your anaerobic capacity and overall speed (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3438148\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As running at max speed every single workout is not advisable, we\u2019re also going to show you how to use other training strategies such as Fartlek training, hill repeats, tempo runs, and long slow distance (LSD) runs. Together, these types of workouts help build endurance and strength and improve your running economy (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3438148\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s what you need to know about training for speed on the treadmill.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Treadmill_Speed_Workout\"><\/span><b>What Is a Treadmill Speed Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A treadmill speed workout is a training session that focuses on increasing your running speed and improving overall performance. It usually involves interval training, which has you alternate between running at maximal speeds and then slower recovery periods. Its main objective is to improve top-end speed and running mechanics.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_Speed_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-77570\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/man-treadmill-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/man-treadmill-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/man-treadmill-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/man-treadmill-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/man-treadmill-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/man-treadmill.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Are Speed Workouts on a Treadmill Effective?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Treadmill speed workouts offer several benefits for runners. These include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved anaerobic capacity: <\/b><span style=\"font-weight: 400;\">By incorporating high-intensity intervals into your training, you\u2019re able to improve your body&#8217;s anaerobic systems. These systems produce energy in the absence of oxygen during high-intensity events such as sprinting (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3438148\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increased speed: <\/b><span style=\"font-weight: 400;\">Regularly incorporating treadmill speed workouts can help you increase your maximum running speed over time (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2010\/04000\/integrating_high_speed_treadmills_into_a.2.aspx\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Better running economy: <\/b><span style=\"font-weight: 400;\">Running at faster speeds requires more energy, which can lead to improvements in your running economy, or how efficiently you use oxygen while running (<\/span><a href=\"https:\/\/sportsmedicine-open.springeropen.com\/articles\/10.1186\/s40798-015-0007-y\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mental toughness:<\/b><span style=\"font-weight: 400;\"> Pushing yourself to run at faster speeds on a treadmill can help improve your mental fortitude and discipline as a runner (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00406-021-01338-9\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Versatility:<\/b><span style=\"font-weight: 400;\"> The treadmill offers a wide range of speed options, which makes it easy to customize your workout and target specific areas of improvement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weather-independent:<\/b><span style=\"font-weight: 400;\"> Running on a treadmill allows you to continue your training regardless of the weather conditions outside, making it a reliable option for year-round training.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/does-incline-walking-help-with-running\/\">Does Incline Walking Help With Running?<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Better_to_Go_Fast_or_Slow_on_a_Treadmill\"><\/span><b>Is It Better to Go Fast or Slow on a Treadmill?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The choice between going fast or slow on a treadmill depends on your fitness goals, current fitness level, and the type of workout you&#8217;re aiming for. Here&#8217;s a breakdown:<\/span><\/p>\n<p><b>Go Fast If You Want To:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improve Cardiovascular Fitness While Spending Less Time<\/b><span style=\"font-weight: 400;\">: Running or jogging at higher speeds challenges your heart and lungs, improving your aerobic capacity (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3438148\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Build Speed and Power<\/b><span style=\"font-weight: 400;\">: Faster treadmill sessions, such as sprints or intervals, help develop fast-twitch muscle fibers, which are essential for speed and explosive power (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8670815\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Burn More Calories in Less Time<\/b><span style=\"font-weight: 400;\">: High-intensity workouts burn more calories per minute and can boost your metabolism post-workout (afterburn effect) (<\/span><a href=\"https:\/\/www.mdpi.com\/p-0383\/12\/6\/2291\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Train for Races<\/b><span style=\"font-weight: 400;\">: If you&#8217;re preparing for a race, practicing at faster speeds simulates race conditions and builds endurance.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_Speed_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69093\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-1-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-1-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Go Slow If You Want To:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Build Endurance<\/b><span style=\"font-weight: 400;\">: Walking or jogging at a slower pace for longer durations helps improve your aerobic base and stamina (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2020.00296\/full\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Recover or Prevent Injury<\/b><span style=\"font-weight: 400;\">: Slow-paced workouts are gentler on your joints and muscles, making them ideal for recovery days or beginners.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focus on Fat Burning<\/b><span style=\"font-weight: 400;\">: Lower-intensity exercise primarily uses fat as a fuel source (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5143767\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">), which can be beneficial for weight management.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improve Form and Technique<\/b><span style=\"font-weight: 400;\">: Slower speeds allow you to concentrate on proper running or walking mechanics.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_Speed_Workout\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<p style=\"text-align: center;\"><b>Best Approach: Mix It Up<\/b><\/p>\n<p><span style=\"font-weight: 400;\">As part of your training, it\u2019s important to mix up your workouts and not solely rely on high-intensity exercises. Incorporating slower-paced workouts into your routine has many benefits that can complement and enhance your overall fitness journey.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mixing it up would look something like this:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On some days, you can go for a high-intensity run or fast-paced walk to improve your cardiovascular endurance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On other days, you can opt for a slower-paced jog or leisurely walk to give your body a chance to recover.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can also include strength training, yoga, or other low-impact exercises in your routine to add variety and prevent burnout.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Mixing up different types of workouts not only challenges your body in different ways but also prevents boredom and monotony. This variety also helps prevent overuse injuries that can occur from performing the same exercise repeatedly.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_Speed_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-77572\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Speed_on_a_Treadmill_to_Burn_Fat\"><\/span><b>What Is the Best Speed on a Treadmill to Burn Fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best speed on a treadmill to burn fat is one that keeps you in Zone 2, often referred to as the \u201cfat-burning zone\u201d. Zone 2 is a low-to-moderate intensity level where your body primarily uses fat as its main energy source (<\/span><a href=\"https:\/\/www.mdpi.com\/2218-273X\/10\/12\/1699\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Zone 2 is typically 60-70% of your maximum heart rate (MHR) (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/exercise-heart-rate-zones-explained\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). At this intensity:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can sustain the activity for a long time without feeling overly fatigued.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your breathing is steady, and you can hold a conversation (often called the \u201ctalk test\u201d) relatively easily.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your body efficiently burns fat for fuel, as opposed to carbohydrates, which are used more during higher-intensity efforts.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To estimate your Zone 2 heart rate:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calculate your MHR: 220 &#8211; your age (e.g. for a 30-year-old, MHR = 190 bpm).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Multiply by 60-70%: For a 30-year-old, Zone 2 is approximately 114-133 bpm.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_Speed_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-77573\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olesia-treadmill-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olesia-treadmill-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olesia-treadmill-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olesia-treadmill-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olesia-treadmill-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olesia-treadmill.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">The exact treadmill speed for Zone 2 varies based on your fitness level:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Beginners<\/b><span style=\"font-weight: 400;\">: A brisk walk (2.5-4.0 mph) at 0-2% incline may be enough to reach Zone 2.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Intermediate Runners<\/b><span style=\"font-weight: 400;\">: A light jog (4.5-6.0 mph) may be required to hit Zone 2.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Advanced Athletes<\/b><span style=\"font-weight: 400;\">: A faster jog or slow run (6.0-7.5 mph) could be needed.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The key is to monitor your heart rate using a fitness tracker or treadmill heart rate monitor to ensure you stay in Zone 2.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While Zone 2 is often called the fat-burning zone, it&#8217;s not the only zone in which fat is burned. In fact, you\u2019re always burning fat for fuel. It gets the attention because:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As the intensity is lower, your body gets a larger percentage of its calories from fats, around 65%, compared to the estimated 45% fat burn in Zone 3 (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/exercise-heart-rate-zones-explained\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It\u2019s sustainable for longer durations, which allows for a higher total fat burn during the workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It improves your body\u2019s ability to use fat as fuel over time, even at higher intensities.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, higher-intensity zones (3-5) can also contribute to fat loss (<\/span><a href=\"https:\/\/www.mdpi.com\/p-0383\/12\/6\/2291\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">), particularly when combined with Zone 2 training. For example:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Intervals in Zone 4 or 5<\/b><span style=\"font-weight: 400;\">: Burn a lot of calories in a short time and boost your metabolism for hours after the workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Steady-state in Zone 3<\/b><span style=\"font-weight: 400;\">: Burns more calories overall than Zone 2 in the same amount of time, though a smaller percentage comes from fat.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When deciding which treadmill speed to set, you should consider all factors. A higher speed may burn more calories, but if it causes poor form or injury risk, the benefits may not outweigh the negatives. Always listen to your body and don&#8217;t push yourself too hard. <span data-sheets-root=\"1\">Our previous post goes into great detail about the <a href=\"https:\/\/betterme.world\/articles\/beginner-hiit-treadmill-workout-for-fat-loss\/\">HIIT treadmill workout for fat loss<\/a>.<\/span><\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/incline-walking-vs-running\/\">Incline Walking vs Running: Which One Should You Do?<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_an_Effective_Treadmill_Speed_Workout_for_Beginners\"><\/span><b>What Is an Effective Treadmill Speed Workout for Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An effective<a href=\"https:\/\/betterme.world\/articles\/treadmill-running-workouts\/\"> treadmill speed workout<\/a> introduces higher-intensity running in a structured way to improve your top-end pace and overall cardiovascular fitness. For beginners, the goal isn\u2019t about hitting a specific speed, but about learning to run at a higher effort level safely. A good workout focuses on short, controlled bursts of speed followed by adequate recovery. This approach helps your body adapt to faster running without a high risk of injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This beginner-friendly plan is designed to be completed once a week, replacing one of your regular, easier runs. It uses effort level rather than specific speeds, which allows you to tailor it to your personal fitness.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_Speed_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69084\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Men-Collage-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Men-Collage-3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Men-Collage-3-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Men-Collage-3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Men-Collage-3-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Men-Collage-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>1. Warm-Up (10 minutes)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The warm-up is essential for preparing your muscles and cardiovascular system for the intense effort that is to come. It increases blood flow and gradually raises your heart rate, reducing the risk of injury.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>5 minutes:<\/b><span style=\"font-weight: 400;\"> Start with a brisk walk (around 3.0-3.5 mph).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>5 minutes:<\/b><span style=\"font-weight: 400;\"> Transition into a light, easy jog. This should feel comfortable and conversational.<\/span><\/li>\n<\/ul>\n<p><b>2. Main Workout (10-15 minutes)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is where you\u2019ll introduce speed. The workout consists of short intervals at a high effort, followed by complete recovery. This structure trains your neuromuscular system to handle faster leg turnover and improves your anaerobic capacity.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Run 50 meters at 85-90% effort:<\/b><span style=\"font-weight: 400;\"> This should feel hard, where you can\u2019t hold a conversation. Focus on running fast for you, maintaining good form without sprinting at your absolute maximum.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Walk for 1-2 minutes:<\/b><span style=\"font-weight: 400;\"> After the fast interval, slow down to a complete walk to let your heart rate come down. This recovery is crucial for ensuring you can perform the next interval with good quality.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Repeat this cycle 5 to 8 times.<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As a beginner, you need to listen to your body. If 5 repetitions feels like enough, stop there. You can gradually add more repetitions as you become stronger over the following weeks.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_Speed_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-77567\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmil-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmil-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmil-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmil-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmil-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmil-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>3. Cool-Down (5-10 minutes)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">A cool-down helps your body transition from a state of high exertion back to rest. It allows your heart rate to decrease gradually and can help reduce muscle soreness.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>5-10 minutes:<\/b><span style=\"font-weight: 400;\"> End your session with a slow walk, allowing your breathing and heart rate to return to normal.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Optional:<\/b><span style=\"font-weight: 400;\"> Follow up with some light stretching, focusing on your hamstrings, quads, glutes, and calves.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This workout is a great starting point for incorporating speed work. The key is to focus on the effort of the run, rather than the numbers on the treadmill. As your fitness improves, you\u2019ll naturally see your pace for these intervals increase.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_30_Minutes_on_a_Treadmill_Enough_to_Lose_Weight\"><\/span><b>Is 30 Minutes on a Treadmill Enough to Lose Weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, 30 minutes on a treadmill can contribute to weight loss, but it will depend on several factors. These include the intensity of your workout, your overall activity level, and your diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To lose weight, you need to create a caloric deficit. This means burning more calories than you consume (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2376744\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). A 30-minute treadmill session can burn anywhere from 200 to 400 calories, depending on your speed, incline, and body weight (<\/span><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-for-people-of-three-different-weights\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Combine this with a well-balanced diet, and it can support weight loss. <span data-sheets-root=\"1\">If you&#8217;re curious about the <a href=\"https:\/\/betterme.world\/articles\/runners-diet-to-lose-weight\/\">runners diet to lose weight<\/a>, check out our earlier article.<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your treadmill workout incorporates higher-intensity intervals, such as short sprints, you may burn more calories in the same amount of time. In addition, the afterburn effect (or excess post-exercise oxygen consumption, EPOC) can help you continue burning calories even after your workout (<\/span><a href=\"https:\/\/www.mdpi.com\/p-0383\/12\/6\/2291\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consistency is key. A 30-minute session won&#8217;t work miracles on its own, but as part of a sustainable routine, it\u2019s a great step in the right direction.<\/span><\/p>\n<p><strong>BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_Speed_Workout\" target=\"_blank\" rel=\"noopener\">Hurry up and change your life for the better!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Safe_to_Run_Fast_on_a_Treadmill\"><\/span><b>Is It Safe to Run Fast on a Treadmill?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Running fast on a treadmill is generally safe if you&#8217;re fit, use proper form, and the equipment is in good condition. However, there are some key points to consider.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Treadmills force you to match their pace, which can feel different from running outdoors. Without proper form, you may put excess strain on your joints or risk tripping. Always make sure the treadmill is set at a pace you can handle comfortably. A slight incline (1-2%) can mimic outdoor running and reduce impact by helping you run more naturally (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/02640419608727717\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re new to treadmill running or high-intensity speeds, ease into it. Start with shorter intervals at faster speeds to give your body time to adapt.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those with joint problems or previous injuries, running fast may not be the best choice. You may benefit more from slower, lower-impact exercises such as walking at an incline. Always listen to your body and adjust as needed.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_Speed_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-77568\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/man-treadmill-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/man-treadmill-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/man-treadmill-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/man-treadmill-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/man-treadmill-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/man-treadmill-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Run_on_a_Treadmill_While_Fasting\"><\/span><b>Can I Run on a Treadmill While Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can use the treadmill while fasting, but it depends on your goals and how your body handles exercise without food.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you&#8217;re fasted, your body has lower levels of blood sugar. As a result, your body must rely on fat oxidation for fuel to a higher degree during exercise (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1728869X22000764?via%3Dihub\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). However, high-intensity workouts (such as sprints) may feel harder because your glycogen stores (carbohydrates stored in your muscles) are already depleted (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-021-01475-0\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One tip to optimize a fasted workout is to take caffeine. Taking caffeine before a workout can increase fat oxidation and energy supplied. The best results are seen with doses of 3mg\/kg and trainees who usually have lower caffeine consumption (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/12\/12\/3603\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The main concern is energy and safety. If you feel lightheaded or fatigued, stop immediately. Start with lighter treadmill sessions to see how your body responds. Hydrate well, and if you\u2019re fasting for longer than 12 hours (such as with intermittent fasting), consider eating a small meal post-workout to support recovery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fasted treadmill workouts can be an effective tool, but they\u2019re not for everyone. Listen to your body and don\u2019t push yourself too hard.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_Speed_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69086\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-3-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-3-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Okay_to_Use_the_Treadmill_Every_Day\"><\/span><b>Is It Okay to Use the Treadmill Every Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It depends on the intensity and your recovery capacity. For most people, it\u2019s fine to use the treadmill daily if you mix up your workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Low-intensity sessions, such as walking or jogging, can safely be done every day. These are great for improving endurance and burning calories without overloading your body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you\u2019re doing high-intensity sessions (such as sprints or hill intervals), your muscles and joints need time to recover. Overtraining without proper recovery can lead to fatigue, soreness, or injuries (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5019445\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re incorporating intense treadmill workouts, aim for 2-3 high-intensity days per week and balance them with lighter sessions or rest days. <span data-sheets-root=\"1\">For more details about <a href=\"https:\/\/betterme.world\/articles\/20-minute-treadmill-workout\/\">20-minute treadmill workout<\/a>, take a look at our prior publication.<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Variety is also essential. Adding activities such as strength training or stretching into your routine ensures you&#8217;re improving different fitness qualities. This helps build a complete training program while mitigating the risk of overuse injuries. (<\/span><a href=\"https:\/\/www.strathconaphysicaltherapy.com\/blog\/diversity-in-training-and-why-it-matters-five-good-reasons\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that rest helps you train better. If you feel overly tired or sore, take a day off or switch to a light activity such as walking or yoga.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_Speed_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69096\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Men-Mood-Banner-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Men-Mood-Banner-3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Men-Mood-Banner-3-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Men-Mood-Banner-3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Men-Mood-Banner-3-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Men-Mood-Banner-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_1_hour_on_a_treadmill_too_much\"><\/span><strong>Is 1 hour on a treadmill too much?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It depends on your fitness level and workout intensity. For beginners, 1 hour might be excessive and could lead to overuse injuries or fatigue.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For experienced individuals, 1 hour at a moderate pace can be manageable and beneficial for endurance. Listen to your body, and if you feel pain or exhaustion, reduce the duration or intensity.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_a_treadmill_good_for_skin\"><\/span><strong>Is a treadmill good for skin?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Indirectly, yes. Regular treadmill workouts improve blood circulation, which delivers oxygen and nutrients to your skin, promoting a healthy glow (<\/span><a href=\"https:\/\/apcz.umk.pl\/JEHS\/article\/view\/56455\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). Exercise also helps reduce stress levels, which can decrease acne and inflammation. However, excessive sweating without proper cleansing can clog your pores, so wash your face post-workout to keep your skin clear.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_better_to_walk_or_run_on_a_treadmill\"><\/span><strong>Is it better to walk or run on a treadmill?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Both have unique benefits, so it depends on your goals. Running burns more calories in less time and improves cardiovascular fitness faster. However, it\u2019s a high-impact exercise that can increase the chance of injury.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, walking is low-impact, which makes it ideal for beginners or people with joint issues. Furthermore, while it doesn\u2019t burn as many calories in a set time as running, beginners can perform it for longer, which may ultimately result in more calories. A mix of both can be optimal for overall fitness.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_sprints_on_a_treadmill_effective\"><\/span><strong>Are sprints on a treadmill effective?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, sprints on a treadmill are highly effective for building speed, power, and improving cardiovascular fitness. They also burn a significant number of calories in a short time and promote the afterburn effect (EPOC) (<\/span><a href=\"https:\/\/www.mdpi.com\/p-0383\/12\/6\/2291\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">), which helps you burn additional calories after your workout. As always, remember to perform a proper warm-up and use a controlled pace to avoid injury.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_Speed_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/treadmill.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Integrating speed work into your workout routine can bring a host of benefits, from improved cardiovascular fitness and fat burning to increased speed and power. While speed work may look different for each individual, it\u2019s important to remember the key principles of proper warm-up, controlled pace, and gradual progression.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Speed workouts on a treadmill are an excellent way to improve your overall running performance. Using them strategically can challenge your body in new ways, which leads to greater improvements. Better yet, there are multiple ways to incorporate them. One of those ways is with speed workouts. These generally consist of alternating between intervals of [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":83375,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[263],"tags":[],"coauthors":[45],"class_list":["post-83363","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treadmill"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Treadmill Speed Workout Guide: How to, Benefits, and FAQs - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 TREADMILL SPEED WORKOUT \u27a4 tips for all fitness levels. Learn how walking, running, or sprinting on a treadmill can boost fat burning, endurance, and calorie burn.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Treadmill Speed Workout Guide: How to, Benefits, and FAQs\" \/>\n<meta property=\"og:description\" content=\"\u2605 TREADMILL SPEED WORKOUT \u27a4 tips for all fitness levels. Learn how walking, running, or sprinting on a treadmill can boost fat burning, endurance, and calorie burn.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/treadmill-speed-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-853-treadmill-speed-workout-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/treadmill-speed-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/treadmill-speed-workout\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Treadmill Speed Workout Guide: How to, Benefits, and FAQs\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/treadmill-speed-workout\/\"},\"wordCount\":2556,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/treadmill-speed-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-853-treadmill-speed-workout.png\",\"articleSection\":[\"Treadmill\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Speed workouts on a treadmill are an excellent way to improve your overall running performance. Using them strategically can challenge your body in new ways, which leads to greater improvements. Better yet, there are multiple ways to incorporate them.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">One of those ways is with speed workouts. These generally consist of alternating between intervals of high-speed running (e.g. 30 seconds to 2 minutes) followed by recovery intervals (e.g. 1-3 minutes of walking or slow jogging). Adding these to your workout is excellent for improving your anaerobic capacity and overall speed (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3438148\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">As running at max speed every single workout is not advisable, we\u2019re also going to show you how to use other training strategies such as Fartlek training, hill repeats, tempo runs, and long slow distance (LSD) runs. Together, these types of workouts help build endurance and strength and improve your running economy (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3438148\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's what you need to know about training for speed on the treadmill.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is a Treadmill Speed Workout?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A treadmill speed workout is a training session that focuses on increasing your running speed and improving overall performance. It usually involves interval training, which has you alternate between running at maximal speeds and then slower recovery periods. 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