What Speed To Start Running On Treadmill

When I first started running on a treadmill, I had no idea what speed to start with. It can be quite daunting to step onto the moving belt and find the right pace. After some trial and error, and a bit of research, I learned the importance of starting at a manageable speed. Here’s what I discovered about finding the perfect pace for running on a treadmill.

Understanding Your Comfort Zone

Before diving into a run, it’s crucial to assess your current fitness level. Starting at a speed that feels comfortable is essential. For me, this meant a steady walk at around 2 to 3 miles per hour. If you’re new to running, it’s okay to begin with a slow walk and gradually increase the speed as your body gets used to the movement.

Consider Your Goals

If your aim is to build endurance and stamina, then a moderate pace would be a good starting point. For me, this meant a light jog at 4 to 5 miles per hour. However, if you’re training for a specific race or want to improve your speed, then you might want to start at a slightly faster pace.

Listening to Your Body

One of the most important things I’ve learned is to listen to my body. If I feel like I’m pushing too hard, I dial back the speed. It’s important to avoid the temptation to start at a speed that’s too fast, as this can lead to fatigue or injury. On the other hand, starting too slow may not provide the right challenge for your fitness level.

Gradual Progression

Once you’ve found a comfortable pace, it’s beneficial to gradually increase the speed as your body adapts. This progression allows for improvement without overwhelming your system. I typically increase my speed by 0.5 to 1 mile per hour increments as I feel more confident and capable.


In conclusion, the speed to start running on a treadmill should be based on your current fitness level, goals, and comfort. It’s about finding a pace that challenges you without overwhelming you. By starting at a manageable speed and gradually increasing it, you can build endurance and progress towards your fitness objectives. Remember, it’s all about finding your stride and enjoying the journey.