Finding the best treadmill setting for your workout can feel confusing. This guide will help you choose the right speed, incline, and program to meet your goals.
What Treadmill Setting Is Best
The truth is, the “best” setting depends entirely on what you want to acheive. A good setting for weight loss looks different than one for building endurance or training for a race. Your fitness level and experience also play a huge role.
Understanding Basic Treadmill Controls
Before you pick a setting, know what your adjusting. Most treadmills have three main controls:
- Speed: Measured in miles per hour (mph) or kilometers per hour (km/h). This is how fast the belt moves.
- Incline: Measured as a percentage. A 1% incline simulates flat ground outdoors. Higher percentages mimic going uphill.
- Pre-Set Programs: These automatically change speed and incline over time to simulate hills, intervals, or other challenges.
Best Settings for Common Fitness Goals
Use these starting points based on your primary objective. Always listen to your body and adjust as needed.
For Weight Loss & Fat Burning
High-intensity interval training (HIIT) on the treadmill is very effective. It burns more calories in less time and keeps your metabolism elevated.
A simple beginner HIIT session could look like this:
- Warm up: 5 minutes at a fast walk (3.5 mph) at 1% incline.
- Sprint: 1 minute at a challenging run (6-8 mph).
- Recover: 2 minutes at a moderate walk (3.5 mph).
- Repeat the sprint/recover cycle 5-7 times.
- Cool down: 5 minutes at an easy walk.
For Building Endurance (Jogging/Running)
Steady-state cardio at a moderate pace is key here. You should be able to hold a conversation, but it would be difficult to sing.
- Speed: A comfortable jog or run (4.5 – 5.5 mph for many).
- Incline: Set it to 1% to better match outdoor running conditions.
- Time: Aim for 30-45 minutes at this consistant pace.
For Walking & General Health
Don’t underestimate a power walk. It’s excellent for heart health and joint-friendly. To increase intensity, add incline, not speed.
A great general health walk:
- Start at 3.0 mph and 0% incline for 5 minutes.
- Increase speed to 3.5-4.0 mph.
- Every 3 minutes, raise the incline by 2%, up to a max of 10%.
- Then, gradually decrease the incline every 3 minutes back to 0%.
How to Use Incline Correctly
Incline is a powerful tool, but it’s often misused. A steep incline can put strain on your lower back and achilles if you’re not careful.
- Never hold onto the handrails tightly while walking or running at an incline. This reduces the workout for your legs and core.
- Lean slightly forward from your ankles, not your waist, to maintain good posture.
- Start with small increases. Even a 2-5% incline makes a big difference in effort.
Pre-Set Program Guide
Those buttons with names like “Hill Climb” or “Fat Burn” can be helpful if you understand them.
Popular Program Explained
- Manual: You control all changes. Best for custom workouts.
- Hill/ Mountain: Varies incline in waves, simulates outdoor hill training.
- Interval: Alternates between high-intensity and recovery periods, great for HIIT.
- Fat Burn: Typically keeps you in a moderate, steady heart rate zone. Good for longer, less intense sessions.
- Heart Rate Control: Uses a chest strap or handle sensors to adjust intensity to keep your heart rate in a target zone.
Creating Your Own Custom Setting
Mixing elements gives you the most personalized workout. Here’s a sample custom plan for a intermediate exerciser.
- Minutes 0-5: Warm-up walk at 3.5 mph, 1%.
- Minutes 5-15: Brisk walk/jog at 4.5 mph, 3% incline.
- Minutes 15-20: Challenge interval at 5.5 mph, 5% incline.
- Minutes 20-25: Active recovery at 4.0 mph, 2% incline.
- Minutes 25-30: Repeat the challenge interval (5.5 mph, 5%).
- Minutes 30-35: Cool-down walk at 3.0 mph, 0% incline.
Safety Tips and Common Mistakes
Avoid these errors to stay safe and get better results.
- Don’t start too fast: Always begin with a 5-10 minute warm-up at a slow pace.
- Don’t look at your feet: Look foward to keep your spine aligned and avoid dizziness.
- Don’t step on a moving belt: Straddle the belt, start it slow, then step on.
- Don’t forget to hydrate: Keep water nearby and take small sips throughout.
Adjusting for Your Fitness Level
For Beginners
Start with just walking. Focus on time, not speed or incline. Aim for 20-30 minutes at a pace where you can talk easily. Use the “Manual” setting so you’re in full control.
For Advanced Users
Incorporate more extreme intervals, higher inclines (8-12%), and longer durations. Use the heart rate monitor to ensure your pushing into higher zones. Pre-set “Interval” programs are a good starting point to modify.
FAQ: Treadmill Settings Questions
What is a good treadmill setting for beginners?
A good starting point is walking at 2.5 to 3.5 mph at a 0% or 1% incline for 20-30 minutes. The key is consistency and comfort.
What speed should I run on a treadmill?
This is very personal. A good jog might be 4.5-5.5 mph, a run 5.5-7.0 mph, and a sprint 8.0+ mph. Base it on your perceived effort.
Is it better to run on incline or flat?
Both have benefits. Flat running is better for pure speed work. Incline running builds strength, power, and burns more calories per minute. A mix of both is ideal.
How do I make my treadmill workout harder?
Increase the incline first, as it’s often more effective than just speeding up. You can also add intervals, wear a weighted vest (safely), or extend your workout time.
What does the “fat burn” zone on a treadmill mean?
It typically refers to a pace that keeps your heart rate at about 60-70% of its maximum. In this zone, a higher percentage of calories burned come from fat, but total calorie burn may be lower than a harder, shorter workout.
Remember, the best treadmill setting is the one that aligns with your goals, feels challenging but doable, and keeps you comming back. Experiment weekly and track how you feel to find your perfect routine.