Treadmill Pace Conversion Chart

Written by Lauren Haislip

Picture this: It's cold, rainy, or snowing outside, but your fitness goals don't have to pause. Treadmill running or walking offers a convenient, weather-proof solution to stay active and consistent all year long. Whether you're just starting out or you are a seasoned runner/walker, the treadmill can be your best training companion and with a treadmill pace chart, converting your treadmill speed to pace per mile becomes quick and easy. Ready to make the most of your treadmill sessions? This comprehensive guide covers everything from a detailed treadmill pace chart to expert tips like finding shoes and apparel to enhance your workouts.

Treadmill Pace Chart

A treadmill pace chart is an essential tool to translate treadmill speed (mph) into pace per mile. Knowing your pace helps set achievable goals and track progress effectively.

How to Use the Chart:

• Use the chart during training sessions to monitor your pace.

• Create custom interval workouts using these pace markers.

• Compare outdoor run times with your treadmill times.

• If you are training for a race, use the chart to set treadmill workout goals based on your predicted race pace.

Using a Treadmill to Conquer Winter Running & Walking

When winter weather hits, a treadmill becomes your best ally. It ensures you stay consistent with your fitness routine without facing the elements. Here are some of the top benefits of running on a treadmill:

• Safety: Avoid slippery sidewalks and cold-related injuries. Stay warm in the comfort of your own home or at your local gym.

• Convenience: Run any time of day without weather disruptions.

• Performance Tracking: Easily monitor distance, pace, and heart rate.

• Adjustable Intensity: Quickly modify speed or incline to suit your fitness level.

• Multi-Tasking: Watch TV, listen to podcasts, or even read while walking.

How to Get Started with Treadmill Running or Walking

Beginning a treadmill routine is easy, rewarding, and anyone can do it! Don’t have a treadmill at home? Check out your local community center or gym for access to a treadmill. Any time you get on the treadmill, focus on proper form and pacing to avoid injury and maximize results. Always include a warm up or cool down to ease yourself in and out of your workout. Follow these pointers to keep you on track for a successful treadmill session.

• Warm-up: Start with a 5-10 minute brisk walk or easy jog

• Find Your Pace: Refer to the above treadmill pace chart to set your target speed.

• Maintain Good Posture: Keep your back straight and engage your core.

• Cool Down: Conclude with a 5-minute slow walk or jog  and gentle stretches.

• Use Proper Form: Avoid holding onto the side rails for balance.

• Set Achievable Goals: Start with shorter sessions and increase duration gradually.

Treadmill Running Tips & Tricks

Get the most out of your treadmill runs and walks with these tips designed to boost motivation and performance.

• Incorporate Intervals: Alternate between sprints and recovery walks. Interval workouts help keep things exciting if you are getting bored with treadmill running. Use the treadmill pace chart to figure out the pace of your different intervals.

• Use Incline: Bump up the incline to simulate hills and increase intensity.

• Stay Hydrated: Keep a water bottle within reach. 

• Track Progress: Use apps or smartwatches to log workouts.

• Practice Consistency: Aim for regular treadmill sessions to build endurance.

• Change Your Routine: Vary speeds, inclines, and workout lengths. 

• Invest in Apparel: Make sure you have technical apparel and socks to wick away the sweat during your treadmill workouts and keep you comfortable. 

Importance of Good Running Shoes for Treadmill Running & Walking

Proper footwear is crucial to prevent injuries and enhance comfort during treadmill sessions. The first step to finding the perfect shoe is going through a shoe fitting process. At =PR= Run & Walk, we take you through a 3D foot scan, pressure plate test, and treadmill gait analysis to gain important data points about your feet. This process helps our staff figure out which shoes will work best for you. Before you embark on a running or walking routine, stop by one of our 10 locations to get fit! Here are some of the important benefits to investing in a good pair of shoes:

• Shock Absorption: Reduces impact on joints.

• Breathability: Keeps feet cool and dry.

• Proper Fit: Supports natural movement and prevents blisters.

• Neutral vs. Stability: Different people need different levels of footwear support based on factors like arch height, gait, etc. Go through the fitting process at =PR= Run & Walk to see which type of shoe works best for your feet!

• Cushioning: When it comes to levels of cushioning within the shoe there is no right answer! Some people love a max cushion, soft shoe, while others like a more minimal profile with a firmer ride.

• Regular Replacement: The lifespan of a shoe is different for everyone and is based on how many miles you’re putting on them and the different activities you’re using them for. Take our shoe quiz to see if it’s time for a new pair! 

How to Stay Entertained While Using a Treadmill

Treadmill workouts can become monotonous but your treadmill time can also be fun and productive! Check out these ideas to keep your treadmill workouts enjoyable and engaging.

• Stream Movies or Podcasts: Distract your mind while you run.

• Join Virtual Races: Stay motivated with online challenges.

• Explore Running Apps: Use guided treadmill classes for variety.

• Create Music Playlists: Select upbeat songs to keep you energized.

• Run with a Friend: Virtual or in-person, competition adds fun.

• Try Audiobooks: Enjoy stories while burning calories.

Treadmill FAQ’s

How do I use the treadmill pace chart?

A treadmill pace conversion chart helps you translate treadmill speeds (usually shown in miles per hour or kilometers per hour) into your running or walking pace (minutes per mile or kilometer). To use the chart, first find the speed setting from your treadmill display. Then, look across the chart to see the equivalent pace. 

How does outdoor running translate to treadmill running?

Treadmill running is slightly easier; add a 1% incline to mimic outdoor conditions.

How do I warm up and cool down on a treadmill?

Warm up with a 5-10 minute walk or jog and cool down with a slow-paced walk followed by stretching.

What shoes are best for treadmill running and walking?

It depends on your feet! Stop by your local =PR= store for a shoe fitting to find out which shoes work best for you.

What incline should I use for hill training on a treadmill?

Set the incline between 5-7% to simulate outdoor hills.

What is the best way to track my treadmill running progress?

Use fitness apps or smartwatches to monitor data including pace, distance, and heart rate. Many smartwatches such as Garmins or Apple Watches have built-in accelerometers that allow for accurate treadmill mileage tracking. Some Garmins can even be calibrated to your specific treadmill for further accuracy! 

Can treadmill running improve my outdoor running speed?

Yes, treadmill intervals and hill simulations can build endurance and strength for outdoor runs. 

How long should I run on a treadmill as a beginner?

Start with 20-30 minutes and gradually increase time as your stamina improves. Run/walk intervals are a great way to build strength and endurance as you are increasing your mileage. 

Can I do strength training on a treadmill?

Yes, add walking lunges or side shuffles to your routine.

I’m not sure the treadmill is for me, what can I do when it’s cold and snowy out?

You can still run safely out in the cold and snow with the right equipment! Check out our guide about using trail shoes on your winter walks and runs!

Treadmill running and walking are excellent ways to stay active and maintain fitness, especially during colder months or on rainy days. By using a treadmill pace chart, selecting proper running shoes, and incorporating entertaining workouts, you’ll achieve your fitness goals while keeping boredom at bay. Stop by your local =PR= Run & Walk Store to explore our selection of running shoes designed for both treadmill and outdoor use.