Treadmill Training Plan For Beginners

Starting fitness training on the treadmill is a sensible alternative if you want to improve your general endurance or want to start regular exercise again after a long break.

If you are faced with the decision of whether you would prefer to move your running units outside onto the forest path or asphalt or inside onto the treadmill.

Here are a few advantages that speak for treadmill training:

• They are independent of the weather and time of day
• You can change training duration, pace, and load at any time
• Incline runs can also be simulated in the “flat country.”
• You can link the training with a pleasant activity/reward (listening to music, watching a series, etc.)
• Jogging on the treadmill is more comfortable and easier on the joints than running on asphalt with a gradient.

The last point is particularly crucial if you want to get rid of excess pounds with running training.

Do you still need the right training device for your treadmill training? Here you can go directly to our treadmills.


Product Name

Speed (Max.)

Weight Capacity



11 MPH

325 lbs

84″ x 35.5″ x 58″

10 MPH

300 lbs

73"  x 36"  x 54"

12 MPH

300 lbs

39.15” x 79” x 71.4” 

12 MPH

386 lbs

84″ x 35.5″ x 58″

12 MPH

350 LBS

72.5"x 35.25" x 57.75" 

As already mentioned, the treadmill is an ideal device to get back into regular cardio training after a long time.

 If this is the case for you and your last intensive training was several months or even years ago (for example, due to an injury), please contact a sports doctor to restart the running training.

At the beginning: do not overdo it! Give your body time to recover from the first workouts. 

Your body needs at least one day to regenerate before you get on the treadmill again.

 If you start a session with sore muscles, it is better to run loosely and with low intensity to protect yourself and your body.

Always use a heart rate monitor to monitor your heart activity during treadmill training. Depending on your pulse, you should adjust your load. 

Most treadmills have an integrated heart rate monitor that receives data from a chest belt and shows it on display. 

If your treadmill does not have this, use a heart rate monitor.

The first training on the treadmill

Before you start with the treadmill training plan for beginners, first familiarize yourself with your device. 

Running on a tape is quite unusual at the beginning, so we have a few tips and hints for you:

• Never step on the treadmill when it is moving. This is precisely how you should only get off the belt when it is completely stopped.
• Start with walking pace to get used to running on the treadmill (max. 5km / h)
• Try to keep the same height on the belt on the treadmill. This should be close to the control element and not too far back since there is a higher risk of slipping off the belt.
• Experiment with your running style, stride length, etc. until you find the ideal pace and movement for your workout. Set your steps sometimes shorter, sometimes longer, sometimes run over the forefoot, sometimes over the heel – the treadmill is the ideal device for fine-tuning your technique.
• For realistic resistance similar to walking on the road, you should set the incline angle of your treadmill to 1.5%.
• Please drink enough before, during, and after training.
• Keep your eyes straight to avoid tension in the neck.
•, TV and music can make exercise more entertaining, but you should n’t be distracted. Always have your current load and speed in view.

For athletic training: learn pulse measurement.

The average adult’s resting heart rate is 70 beats per minute. The resting heart rate corresponds to the initial value of your training. 

When you exercise, the heart speeds up to get enough oxygen through the body faster. 

The maximum pulse, the maximum personal load, is, on average, 220 beats per minute minus age, slightly higher for women.

 So that the heart does not overwhelm itself, the heart rate during training must be between 50 and 75 percent of the maximum pulse.

A 40-year-old man has a maximum heart rate of 180 beats per minute. The 50% lower limit is 90 beats per minute. 

The upper limit at 75% allows a pulse rate of 135 beats per minute.

In order not to exceed this maximum limit, it is necessary to monitor your pulse. Please use a chest strap to measure your heart rate on the treadmill.


Treadmill training to improve health and psyche.

Regardless of whether you exercise on the treadmill at home or in nature. 

Regular running exercises have been shown to have a very positive impact on your psychological well-being. 

For some people, sport is the best way and the most significant help to reduce everyday stress. 

But many patients also report that this habit and the additional change in their diet have contributed to improving your mood more than psychotherapy. 

Many studies support the acceptance of these patients. 

These indicate that endurance training is better than strength training to reduce the stress hormone cortisol.

Treadmill workout

The warm-up before the start:

Bring your body into a training mood by running, hopping, and jumping for 2-3 minutes on the spot. Warm-up your joints with vibration exercises. 

This is important on the treadmill as there is an increased risk of injury to calves and Achilles tendons. 

Then get on the treadmill and start walking at low speed (max. 5 km / h).

During training, follow the instructions on the treadmill training plan for beginners.

The cool down after training:

After completing the training plan, you can relax for at least 5 minutes so that the pulse can approach its resting state. 

Relaxation and stretching exercises are ideal after training. Balance exercises are suitable for rounding off your training perfectly. 

But be careful: after you step off the treadmill, you may experience slight changes in perception, as if the room is still moving past you. 

This should normalize before you stand on one leg or climb stairs, for example.

How long and how often?

Follow our treadmill training plan for beginners shown below and start accordingly with the first week. 

In the beginning, you train three times a week. So that the muscles regenerate sufficiently, a day of rest follows a training day. 

The intensity and duration are initially manageable. 

With a training duration of up to 40 minutes (including warming up and running out) at a moderate intensity, you are adequately cared for initially.

Find individual intensity.

An excellent essential endurance is a foundation for a more prolonged and more intensive treadmill training. 

We recommend beginners to train with moderate intensity with a pulse in the range of 50-70% of their maximum heart rate. 

You can only train intensively on the treadmill if you have a high level of endurance.

Treadmill training plan for beginners

You should train three times a week, each with a break of at least 48 hours for regeneration.
• During treadmill training, you switch between running (65-75% of your maximum heart rate, about 7-9 km / h) and walking units (50-60% of your maximum heart rate, about 4-6 km / h)
• Either use the manual program on your treadmill or program the user program before your training session according to the training plan’s requirements.
• If you find the training plan too monotonous in the long run, do not be afraid to use other programs on your treadmill for training (coincidence, hills, etc.). It is only essential that you keep to the exercise intervals and pay attention to your heart rate to achieve training progress.

Don’t forget Warm Up and Cool Down!

1 week
Workload: 3 x 16 minutes – alternating 2 minutes of running and walking
• 2 weeks
Workload: 3x 15 minutes – 3 minutes running and 2 minutes waking alternately
• 3 week
Workload: 3 x 16 minutes – 3 minutes running and 1 minute walking alternately
• 4th week
Workload: 3 x 20 minutes – 3 minutes running and 1 minute walking alternately
• 5th week
Workload: 3 x 20 minutes – every 4 minutes of running and one moment walking in exchange
• 6th week
Workload: 3 x 24 minutes – every 5 minutes of running and one moment walking in exchange
• 7th week
Workload: 3 x 24 minutes – every 7 minutes of running and one moment walking in exchange
• 8th week
Workload: 3 x 27 minutes – every 8 minutes of running and one moment walking in exchange

We wish you lots of fun and success for 2020 in completing our treadmill training plan for beginners!

Training On The Treadmill - With These 7 Tips It Works

Many runners and fitness studio visitors regularly use a treadmill for their training

For some, it is only a temporary solution to be able to train despite the cold, heat or darkness. For others, it’s an effective addition to running off-road.

However, the treadmill has much more to offer than it might seem at first glance. In fact, many professional runners use the treadmill to create new training stimuli.

 It also has many advantages and other training options. Because only here can framework conditions, such as speed or incline, be freely controlled.

However, running on the treadmill differs enormously in some points from running outdoors. 

The following seven tips should help you to take these special features into account during the next training session.


If you are running on the treadmill for the first time, start your training moderately. Give your body the opportunity to get used to indoor running.

 So start with a relaxed and controlled endurance run. 

The body should be able to get used to the new conditions slowly.

 New running conditions – such as the unfamiliar or rolling surface and the lack of cool air resistance – must now be taken into account by the body in the running movement. 

It takes time. Once you are used to running on a treadmill, you can increase the pace and intensity as you like.


Running on the treadmill usually feels easier than it seems to us outdoors. One of the reasons for this is the lack of air resistance. 

In order to achieve almost the same mileage indoors as when running outdoors, you should set the incline of the treadmill to 1 to 2% incline. 

This is how you simulate the load when running in flat terrain.


When running on the treadmill, you tend to just look at the display to check your pace, heart rate and more. 

We often look too much down at the tips of our feet to check that we are putting our feet on the right place on the treadmill. 

In the long run, however, this leads to poor walking posture, which in turn can lead to tension in the shoulder and neck muscles . 

Therefore, make sure that your gaze remains forward, as you are used to with “normal” running. 

This maintains your natural body tension and you avoid painful tension.


The new running conditions, such as rolling away from the ground, even cushioning from the treadmill and constant pace, usually result in us running with smaller steps. 

This is not the step we are used to, which changes our normal pace perception. Due to the new running motor, it is difficult for us to estimate the real speed. 

Usually a low speed appears to us much faster than it really is.

 To keep your training load at your current level, listen to your body sensation while running and try to keep your usual stride.

 Check this regularly with the real selected tempo on the display.


During indoor running training, the body lacks cooling from the wind and fresh air. This leads to increased sweating when running. 

Usually the heart rate increases due to the increased energy consumption of the additional cooling. 

For this reason, make sure you have adequate hydration . Generally speaking, you should add between 500 and 700 ml of water in small quantities per hour of treadmill training. Practice drinking while running. 

The treadmill is a good way to do this.


The motor skills when running on the treadmill no longer correspond to our actual running style. 

Since the ground is well sprung and constantly rolls under us, the rolling and impression behavior of the foot changes completely. 

In order to achieve a forward movement, we no longer have to be as powerful and long as we are outdoors.

 For this reason, you do not need heavy, well-cushioned and strongly profiled running shoes on the treadmill .

 If you regularly run indoors and have no extreme foot misalignment, use light and flat running shoes. 

These allow you a dynamic and fast running style with a still powerful impression. In this case, the treadmill does the cushioning for you.


Running on the treadmill enables us to do endurance training under continuous conditions. 

There is no headwind, there are no mountains and the ground always has the same quality.

However, what is an advantage for basic training in the long-term method can also quickly lead to boredom in training.

 The body often lacks visual distraction and motor variation. This can make a long run, in which you don’t move, often very tedious.

Bring variety to your running training with planned interval training and hill runs . The treadmill offers excellent variation options.

Your treadmill unit could look like this (please do it only once a week!):

  • 10 minute warm-up : Increase your pace slowly, but continuously, in the usual endurance pace in the first 5 minutes. Then keep your stamina for another 5 minutes.
  • 25-minute main part : Run 5 x 2-minute intervals with increased exercise intensity (90% of the subjective exercise sensation). In between, do a three-minute, relaxed or regenerative jogging session for active relaxation. Every two weeks you can increase the training by two more “2-minute intervals”.
  • 10-minute cool-down: keep your usual endurance pace in the first 5 minutes. Then gradually reduce your pace to a very relaxed intensity over the next 5 minutes.

Have fun training on the treadmill!

Overweight On The Treadmill? - How To Find The Perfect Treadmill Anyway

Training on the treadmill is actually not recommended for those who are overweight – at least if they are very overweight. 

The main reason for this is the heavy strain on the joints , because they have to intercept every step. 

Due to the mechanical structure, the treadmill is even a little harder than the lap on the street. 

Accordingly, overweight people should be particularly careful when running fast on the treadmill. If you are overweight, the treadmill is not completely excluded if you pay attention to the correct treadmill .


The best treadmill for overweight – what is important?

The problem that treadmills have in using heavily overweight people is obvious: weight limitation . 

Each fitness machine can only work safely up to a certain weight, this limit is particularly critical for treadmills.

 Because every fast-moving step exposes the belt to punctual pressure, the physical forces multiply the weight of the exerciser. 

In the gym, you only have to listen carefully to how loud the steps on the treadmill can be when the normal weight picks up speed.

Coupled with the health concerns of running faster, there is a lot to be said against using the treadmill if you are overweight.

 But your pace doesn’t have to be in the same league as Kipchoge’s training – walking is a recommended exercise, for example. 

Here, the weight utilization is particularly noticeable in the belt, which can no longer run freely if the weight is too high. 

It is primarily a question of processing whether your treadmill can withstand you with excess weight. 

Professional treadmills with a corresponding width are in demand, professional models are also suitable for runners over 150 kg. 

If you use an overweight treadmill, you should definitely follow the manufacturer’s instructions. Especially if you run faster.


Treadmill: experiences of exercisers


No compromise on quality

Whether for the gym or for your home, if you want to use a treadmill despite being overweight, you have to spend a little more money .

 Because only a robust treadmill, which is aimed specifically at professionals, can adequately withstand the forces acting. 

The width of the band also plays a crucial role, of course, so that you can comfortably put your feet on. 

As already mentioned, the treadmill is not the best entry-level device in the fight against obesity, but with our advice you can still find a suitable treadmill .


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