Treadmill Speeds for Running : Treadmill Pace Conversion & Guidelines

Running on a treadmill is not exactly the same as running outside. While running outside, you are on your own completely, pushing yourself against the wind, rough and uneven terrains. On the other hand, running on a treadmill is totally different. The treadmill belt keeps you running at your desired speed without posing any challenge from natural externalities. However, treadmill speed running is far better than keeping your butt on the couch in winter. Running on a treadmill has its own hurdles and if you’re planning on getting a home treadmill for yourself there are some mandatory things you should know. Today we are going to cover some basic and advanced Speed Specific Workout strategies that you should know before you buy or mount on a treadmill again.

1. Let Go of The Handle

The first thing you have to learn about using a treadmill is to let go of the handle. I know many people use the handle as support for your body while running on the belt. But if you can’t run without grabbing the handle, you are doing it wrong. Holding the handrails can really injure you since it creates a twisting motion that can throw you off the stride.

Speed adjust in treadmill

Another important thing in this regard is, never turn your chest and head from the running direction. If you have to watch a TV program or talk with a buddy while running, do it in such a way that won’t make you turn your chest or head from the running direction.

2. Interpret The Numbers Correctly

It will be too naive to take the treadmills machine’s reading on your calorie burn literally. They are rarely accurate. In fact, most of the exercise machines’ reading isn’t accurate in this matter; let alone treadmill speed accuracy unless it factors your age, gender, weight, and other relevant body metabolism reading. They don’t even factor whether you are transferring your weight to the handrails or not.

These figures don’t represent the calories you burned solely by working out. You won’t have to ignore these numbers completely either. These numbers are just standard calculation which serves as a gauge.

3. Raise your Speed Gradually

Don’t start running on the treadmill at full speed. Start slowly and raise your speed gradually as you get comfortable with the speed. That way you will warm-up your body properly for running, thus negating the risk of any hamstring injuries. If your treadmill comes with an incline feature, you need to gradually adjust the angel of incline. Since treadmill incline is extremely beneficial, you can include this feature to your workout with proper safety and technique.

4. Learn How to Get Off Properly

It is important to know how to get off the treadmill properly. There are two popular ways you can get off the treadmill safely – by jumping off the belt to the side rail and manually lowering the speed.

    1. a) Jumping off to the Side Rail:

      Hold onto the handrail and lift your legs off the floor at once and land on the side rail of the treadmill belt. This takes a bit of practice to master.

    2. b) Manually Lowering the Speed:

      Slowly lower down the treadmill speeds. Don’t stop the treadmill instantly. There is a high chance of injury if you stop the treadmill instantly. And if you’re overweight and planning on using treadmill, any abrupt stop of pace can be extremely dangerous.

5. Treadmill Speed Chart

Treadmill running speed is a crucial thing to treadmill running. If you run under 9 MPH (Miles per Hour) you will burn as much as calories as running outside. On the other hand, if you run faster than 9 MPH you will burn fewer calories than running outside. The reason behind is that with the speed faster than 9 MPH, the treadmill belt will propel your legs to the desired treadmill pace. You won’t have to face natural wind resistance which you had to face if you had been running outside. Furthermore, your calves won’t take the full pressure due to the belt.

Usually, treadmill speed units are denoted by Miles per Hour or MPH. But frankly, most of the users don’t use MPH and practically Minutes per Mile or Kilometers is more helpful in this matter. For your convenience, we have prepared a treadmill pace conversion list with Minutes per Mile and Minutes per KM with other useful directions.

Miles Per Hour Minutes Per Mile KM Per Hour Minutes Per KM
4 15.0 6.4 9.3
4.2 14.3 6.8 8.9
4.4 13.6 7.1 8.5
4.6 13.0 7.4 8.1
4.8 12.5 7.7 7.8
5 12.0 8.0 7.5
5.2 11.5 8.4 7.2
5.4 11.1 8.7 6.9
5.6 10.7 9.0 6.7
5.8 10.3 9.3 6.4
6 10.0 9.7 6.2
6.2 9.7 10.0 6.0
6.4 9.4 10.3 5.8
6.6 9.1 10.6 5.6
6.8 8.8 10.9 5.5
7 8.6 11.3 5.3
7.2 8.3 11.6 5.2
7.4 8.1 11.9 5.0
7.6 7.9 12.2 4.9
7.8 7.7 12.6 4.8
8 7.5 12.9 4.7
8.2 7.3 13.2 4.5
8.4 7.1 13.5 4.4
8.6 7.0 13.8 4.3
8.8 6.8 14.2 4.2
9 6.7 14.5 4.1
9.2 6.5 14.8 4.1
9.4 6.4 15.1 4.0
9.6 6.3 15.4 3.9
9.8 6.1 15.8 3.8
10 6.0 16.1 3.7
10.2 5.9 16.4 3.7
10.4 5.8 16.7 3.6
10.6 5.7 17.1 3.5
10.8 5.6 17.4 3.5
11 5.5 17.7 3.4
11.2 5.4 18.0 3.3
11.4 5.3 18.3 3.3
11.6 5.2 18.7 3.2
11.8 5.1 19.0 3.2
12 5.0 19.3 3.1
12.2 4.9 19.6 3.1
12.4 4.8 20.0 3.0
12.6 4.8 20.3 3.0
12.8 4.7 20.6 2.9
13 4.6 20.9 2.9
13.2 4.5 21.2 2.8
13.4 4.5 21.6 2.8
13.6 4.4 21.9 2.7
13.8 4.3 22.2 2.7
14 4.3 22.5 2.7
14.2 4.2 22.9 2.6
14.4 4.2 23.2 2.6
14.6 4.1 23.5 2.6
14.8 4.1 23.8 2.5
15 4.0 24.1 2.5

Table: Treadmill speed conversion chart

You can use this treadmill speed calculator chart to slowly improve your pace and endurance level. You must take time to get adjusted with a speed level for some time. It is also important not to get stuck at a specific speed for a long time. Mix up your speed to ensure gradual improvement.

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