What Is an Average Speed for Running on a Treadmill for a Beginner?

Running on the treadmill will improve your cardiovascular health and burn more calories than using any other exercise equipment, according to personal trainer Megan Tyner. Although the ideal running speed varies by person, the goal is to keep your heart rate between 60 and 80 percent of your maximum capability. If you're not yet prepared to start running or jogging, speed walking is a great way to build endurance. The average beginner will be ready to complete a full running workout in about two months.

  1. Jogging

    • "Runner's World" considers a treadmill speed of 5 miles per hour or more jogging or running. This might be an ideal pace to shoot for if you're new to running. Even if you're not a fast runner, jogging can do great things for your health. According to Australia's Better Health Channel, the only difference between running and jogging is the intensity of the exercise, with jogging being less intense. Jogging can help you grow stronger bones, strengthen your muscles, burn calories, improve cardiovascular fitness and allow you to maintain a healthy weight.

    Running

    • Once you feel more comfortable with your workouts, you might want to try increasing your speed to about 6 mph, a 10-minute mile. Running requires a higher level of fitness, burns more calories and works your heart, lungs and muscles more than walking and jogging, so you should aim to slowly build up your endurance.

    Beginner Tips

    • Starting a running regimen doesn't have to feel overwhelming or intimidating. "Women's Health" magazine recommends that beginners only start running after they are able to complete a 30-minute walk on the treadmill. Once walking feels comfortable, you can try sprinting for one to two minutes. If you have trouble breathing, you're going too fast. To avoid side stitches, you shouldn't eat for at least an hour before your run and concentrate on breathing deeply, either through your mouth or nose. Don't forget to stretch before and after your run to prevent injuries.

    Maximize Your Workout

    • Even if you're only able to run at a speed of 5 to 6 miles per hour or so, there are other ways to make your workout more efficient. Chris Iliades, M.D., recommends increasing the incline of the treadmill to 1 percent to mimic outside conditions and create resistance. Add time to your workouts first -- for example, run for 30 minutes instead of 20 -- before focusing on picking up the speed. To improve heart health, consider interval training -- sprinting and walking. According to Running for Fitness, beginners should maintain a heart rate of 139 to 152 while running.