How to Run on a Treadmill for 30 Minutes? – Expert Guide


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Do you want to begin running on a treadmill, but you have no clue where or how to begin? Don’t worry because we have got you covered!

At first, running on a treadmill can be a little of a daunting experience. But it doesn’t have to be that way.

Treadmills are best for beginners who have just started running or have never run or have been a couch potato their entire life. Check out the best cheap treadmill for running.

If you learn how to run on a treadmill for 30 minutes correctly, you can always achieve the best results without trouble.

Here we are going to explain the process of running on a treadmill for 30 minutes the right way. Care to discover more about it and become an expert? Then keep scrolling and learn!

Learn to Run on a Treadmill for 30 Minutes in 7 Simple Steps

Learn to Run on a Treadmill

Running on the treadmill for 30 minutes is not hard in any way unless you are entirely clueless. If you are, then follow the 7 steps below to run like a pro:

Step 1: The Warm-Up (00:00 – 00:10)

Firstly, you need to warm up, as this the most essential part of any workout. So, you have to fix your timer for at least 10 minutes for a beginner.

Then, you need to begin walking at a pace of 1.5 to 2 mph for 10 minutes.

Step 2: Run Slowly for 2 Minutes (00:10 – 00:12)

After warming up for 10 minutes, you need to increase your pace little by little and start running slowly at 3.5 to 4 mph.

You should make sure that you don’t push yourself in this step, as it’s the first increase in pace.

Step 3: Walk for 3 Minutes (00:12 – 00:15)

Now, you need to slow down again and walk at a pace of 1.5 to 2 mph for 3 minutes. It will be your first interval, so you should make sure to draw breath and keep yourself hydrated.

Step 4: Run Slowly for 3 Minutes (00:15 – 00:18)

When you are done walking for 3 minutes, you should increase your pace to 4 mph again and continue at this pace for 3 minutes.

If you feel the pace is more than you can handle, you should adjust to a pace to your liking and slow down when you begin to lose your shape.

Step 5: Walk for 3 Minutes (00:18 – 00:21)

So, this step will be your second interval, where you should slow down and walk at a swift pace. You should hydrate yourself and check yourself if you are alright.

Step 6: Run Slowly for 4 Minutes (00:21 – 00:25)

Finally, this will be your last comparatively intense run, and you have to make sure that you make it count.

So, you should increase your pace from 4 to 4.5 mph if your body allows you to. You can also increase the incline if you can take it.

Just keep at it and try your best to have a good shape throughout the workout.

Step 7: Cool down for 5 Minutes (00:25 – 00:30)

You are almost there! Just a few more minutes, and you will be done.
Lastly, you need to slow down your running speed and begin walking at a pace of 1.5 mph for cooling down perfectly.

You should take deep breaths, loosen up, and release the tightness. And you need to remember to check yourself for making sure you are alright.

Now, you know how to run on a treadmill for 30 minutes. By the way, this routine will make you feel extremely tired at the end of it.

So, when you get down the treadmill safely, you should stretch your legs for some time and drink a sufficient amount of water.

And you should try to do this routine 3 times a week for the first few weeks. Then, when you get used to the routine and get physically stronger, you should try to lengthen your time on running and decrease your recovery time while spending the same 30 minutes on the treadmill without grabbing a breath.


  • You should look forward and hold your chest up while running. And you should never look at your feet while running.
  • You should remember to breathe in this way: inhale through your nose and exhale through your mouth.
  • You need to make use of your arms by positioning your elbows at a 90-degree angle and swinging them behind your body.
  • You must not clench onto the side-rails, even if the inclines get hard.
  • You should never jump off the belt of the treadmill onto the side-rails. You should always slow down your running breaks into a walk.

Start Running on a Treadmill for 30 Minutes Like a Pro Now!

Does running on the treadmill for 30 minutes look like a hard job? Not at all – even for a beginner, this will be easy to follow.

There are many things to consider and tips to follow. But as long as you read this guide carefully and take our advice into account, you can always go on to run for a good solid 30 minutes.

Now, you know just what you have to do before beginning running on a treadmill. Thus, you need to make sure of it that you convert this learning into action and make it a habit.

And always keep in mind that you should maintain your body fitness while following this routine.

So, are you ready to run on a treadmill for 30 minutes like a pro? Don’t waste more time and begin running now!


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