What’s A Good Running Speed On Treadmill

When it comes to running on a treadmill, determining what constitutes a good running speed can be subjective. There are several factors to consider, including fitness level, goals, and personal preferences. As an avid runner myself, I’ve had my fair share of experience with treadmill running and have explored various speeds over the years. In this article, I will delve into the topic of what’s considered a good running speed on a treadmill, providing personal insights and detailed analysis.

Understanding the Basics

Before we dive into discussing specific speeds, it’s essential to understand the basics of treadmill running. Treadmills offer a convenient and controlled environment for running. One of the key advantages is the ability to adjust the speed to match your desired pace. This flexibility allows for efficient interval training, speedwork, and personalized workouts.

When it comes to assessing your running speed on a treadmill, there are a few key terms to be familiar with:

  • Pace: The speed at which you are running, often measured in minutes per mile or kilometers.
  • Miles per Hour (mph): The standard unit of speed measurement on treadmills. It represents the number of miles you would cover in one hour at a given pace.
  • Kilometers per Hour (kph): An alternative unit of speed measurement commonly used outside of the United States. It represents the number of kilometers you would cover in one hour at a given pace.

Factors to Consider

When determining a good running speed on a treadmill, it’s crucial to take into account several factors:

  1. Fitness Level: Your current fitness level plays a significant role in determining your running speed. Beginners may start with a slower pace, gradually increasing as their stamina and endurance improve.
  2. Goals: Your running goals will also influence your ideal treadmill speed. If you’re training for a specific race or aiming to improve your overall fitness, you may need to set a higher pace to challenge yourself.
  3. Comfort: Running at a speed that feels comfortable and sustainable is vital to prevent injury and enjoy your workout. It’s important not to push yourself beyond your limits.

Personal Insights

As an intermediate runner, I typically aim for a treadmill speed ranging from 6.5 to 8.5 mph. This range allows me to maintain a challenging yet manageable pace for longer distances. However, it’s important to note that everyone’s optimal speed will vary.

I find that starting with a warm-up pace of around 6 mph for the first few minutes helps me ease into my run. As I warm up, I gradually increase the speed to my desired pace. This gradual increase helps prevent any sudden strain on my muscles and gives my body time to adjust.

During interval training or speedwork, I push myself to higher speeds, often reaching 9 to 10 mph or occasionally even faster for short bursts. These faster intervals help improve my overall speed and anaerobic capacity.


In conclusion, determining a good running speed on a treadmill is a highly individualized process. It depends on factors such as fitness level, goals, and personal comfort. It’s crucial to listen to your body, start at a pace that feels comfortable, and gradually progress as your fitness improves. Remember to consult with a healthcare professional or a running coach if you have any concerns or specific training needs. Ultimately, the goal is to find a speed that challenges you while still allowing for an enjoyable and sustainable running experience.