How Much Running On A Treadmill To Lose Weight

When it comes to losing weight, running on a treadmill can be an effective and convenient way to shed those extra pounds. As someone who has personally experienced the benefits of treadmill running for weight loss, I can attest to its effectiveness. In this article, I will share my insights and guide you on how much running on a treadmill you need to do in order to achieve your weight loss goals.

Setting Realistic Goals

Before diving into the specifics of treadmill running for weight loss, it’s important to set realistic goals. Losing weight is not an overnight process, and it requires commitment and patience. Everyone’s body is different, so what works for one person may not work for another.

As with any exercise routine, it’s important to consult with a healthcare professional or a certified fitness trainer before starting. They can assess your current fitness level and provide guidance on how much treadmill running is appropriate for you.

The Role of Calories

When it comes to weight loss, the equation is simple: calories in versus calories out. In order to lose weight, you need to burn more calories than you consume. Running on a treadmill can help you achieve this calorie deficit.

The number of calories burned during treadmill running varies depending on several factors, including your weight, speed, and duration of the workout. On average, a person weighing 160 pounds can burn approximately 314 calories running at a moderate pace (around 5 mph) for 30 minutes.

Frequency and Duration

Now that we understand the role of calories in weight loss, let’s talk about how often and how long you should run on a treadmill to see results. It’s recommended to engage in aerobic exercise, such as treadmill running, for at least 150 minutes per week.

For weight loss, it’s best to spread your treadmill sessions throughout the week rather than doing long workouts on a single day. Aim for 30 to 60 minutes of moderate-intensity treadmill running, five days a week.

Varying Intensity and Incline

To maximize your weight loss efforts, consider incorporating intervals and incline training into your treadmill workouts. Intervals involve alternating between high-intensity bursts and lower-intensity recovery periods. This can help boost your metabolism and burn more calories in a shorter amount of time.

Similarly, adding incline to your treadmill workouts can increase the intensity and calorie burn. Running on an incline mimics hill training and engages more muscles, resulting in a higher calorie expenditure.

Staying Motivated

Staying motivated is key to achieving your weight loss goals. Here are a few tips to keep you motivated and make treadmill running a sustainable part of your weight loss journey:

  1. Set small, achievable milestones to track your progress.
  2. Find a workout buddy or join a running group for added support and accountability.
  3. Listen to upbeat music or podcasts to make your treadmill sessions more enjoyable.
  4. Try different treadmill workouts, such as interval training or hill repeats, to keep your routine interesting.
  5. Reward yourself with non-food treats when you reach your goals.


Treadmill running can be an effective tool for weight loss when done in conjunction with a healthy diet and lifestyle. Remember to start gradually and listen to your body. Whether you’re a beginner or an experienced runner, consistency and perseverance are key. Set realistic goals, be patient, and you’ll be on your way to achieving your weight loss goals.