Treadmill Routines for Beginners

Some runners find treadmills boring because of the lack of scenery, but you can mix things up with a structured routine. If you're a beginner, don't try to run too fast; instead, try a walking routine with different incline settings or a short, light-jogging-and-walking workout. Treadmills can help you get fit without having to run aimlessly for hours.

  1. Walking Routines

    • If you want to begin using your treadmill with a walking routine, try walking as fast as you can for 30 seconds, then slow the pace down for two minutes. Repeat this cycle about eight times for a 20-minute workout.

      If you're trying to lose weight, do a steady mid-pace walk for 45 minutes to an hour. This aerobic workout will help keep your heart rate up and burn fat.

      If you're trying to build your endurance, power walk (walk with your back straight, chest out, arms swinging) for about five miles, or up to 10 miles.

    Alternating Routines

    • Alternate jogging or running with walking as a good way to begin a running routine without tiring yourself out too much. Try this: Begin by walking to warm up, and then take five minutes to slowly increase your pace until you're jogging. Back off the pace slightly for five minutes, and then slow to a walk for three minutes. Run or jog for four to five minutes, then decrease your pace to a walk for five minutes. This routine should take you 20 to 30 minutes.

      For a quick 20-minute routine with incline, warm up by walking for five minutes with no incline, and then increase your pace until you're at a moderate speed with a 1 percent incline. Hold this pace for three minutes, and then increase your incline 1 to 3 percent for one minute. Decrease your speed and your incline for three minutes, then increase your speed three to five increments on the treadmill and increase your incline 1 to 2 percent for one minute. Decrease your speed and incline to a very slight incline for three minutes, then cool down for five minutes.