Treadmill Running for Weight Loss

Treadmill Running for Weight Loss

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Running on a treadmill can help you lose weight and improve your fitness.

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Running is one of the most effective exercises you can do for weight loss. By burning an average of 100 calories per mile depending on your frame, you can run your way to a slimmer body when you combine your workouts with a healthy diet. Treadmills are particularly helpful when trying to maintain a running schedule as they offer weather protection, pace setting, mileage tracking and other benefits to help you stay on track to weight loss and total fitness.

Running and Weight Loss

It takes a deficit of 3,500 calories to lose 1 pound of body weight, and running on a treadmill can help you reach that total faster than many other forms of cardio. According to Harvard Health Publications, a 155-pound person can burn 372 calories in 30 minutes by maintaining a 10-minute-per-mile running pace. With those numbers, you would lose 1 pound per week in less than five total hours on the treadmill, assuming you don't eat more to compensate. By making healthy adjustments to your diet, you can increase the rate of weight loss even more.

Features and Settings

By using a treadmill for your workouts, you can stay on pace for weight loss by monitoring your pace, distance and incline. If you know how fast and far you need to run to burn a certain number of calories, you can use the treadmill's features to set your pace and manage your miles. Instead of having to push yourself to maintain your pace, you can rely on the treadmill's belt to keep a certain speed. This will help you achieve your weight-loss goals by ensuring you are completing the workouts you need to burn the necessary calories.

Getting Maximum Calorie Burn

While helping you monitor your progress, the treadmill's features also help you lose weight by allowing you to increase your incline and do speed intervals using the pace settings. Running at an incline helps you burn more calories than running on a flat surface by engaging more muscles and forcing you to work harder. And, according to "Shape" magazine, doing intervals causes your heart rate to rise and fall so your body never adjusts to the workout. This forces it to burn more calories than if you were running at an even pace. During your treadmill workout, simulate three hills and incorporate three to four speed intervals, allowing yourself short, slower-paced rest periods between.


Because running more and eating less is such a powerful weight-loss combination, it's important to prioritize your health as you drop the pounds. While they are healthy habits, running and calorie-reducing can lead to harmful patterns such as eating disorders and exercise addiction if taken to the extreme. Consult with your physician to establish a manageable running and nutrition plan to better ensure your total health and safety.

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