If cold weather has forced your workouts indoors, you've probably switched from walking or running outside to moving on a treadmill. Even though I prefer the fresh air and excitement of running in my neighborhood or on woodsy trails, I do love that a treadmill keeps track of my speed and how long I've been on the machine.
However, the treadmill readout can be a little confusing, especially since some machines display your speed in miles per hour and some show it in minutes per mile. If you're curious to know how fast you're moving on the treadmill both per hour and per mile, then check out this handy chart I made. It clearly lists your speed and how many calories you burn at each rate. To see the chart read more.
| Miles per hour | Minutes per mile | Calories burned in 30 minutes (for a 130-lb. woman) |
| 3.0 | 20:00 | 232 |
| 3.5 | 17:08 | 237 |
| 4.0 | 15:00 | 243 |
| 4.5 | 13:20 | 252 |
| 5.0 | 12:00 | 263 |
| 5.5 | 10:54 | 276 |
| 6.0 | 10:00 | 292 |
| 6.5 | 9:14 | 309 |
| 7.0 | 8:34 | 328 |
| 7.5 | 8:00 | 350 |
| 8.0 | 7:30 | 374 |
| 8.5 | 7:04 | 399 |
| 9.0 | 6:40 | 427 |
| 9.5 | 6:19 | 457 |
| 10.0 | 6:00 | 490 |
Make Up For Ever
Lom Bok
D&G
Thanks, this is super helpful! I'll use this to plan my speed to help me reach my pace goals. I hit the treadmill after a month off all working out so I'm trying to start back up slowly.
1I just bought a treadmill to help me train to walk my fourth half marathon (too cold and snowy and dark here to do all my miles outside). I'm a power/race walker, and I've found that I'm WAY slower on the treadmill than I am outside. Anyone else experience this?
2I'm actually faster on the treadmill because the belt takes some of the work out of running, so I move faster to make up for it.
3Thank you FitSugar for the table
!
4I find that I'm way slower on a treadmill as well. Plus, I'm scared of falling off! Haha.
5I am really curious as to where the calorie counts came from. Per the table I would burn more calories ambling 3.0 miles over the course of an hour (2 x 232) = 464, than I would running 3.75 miles in 30 minutes at 7.5 mph = 350 cals. Hmm. Something is not right here.
Calorie tables can be misleading anyway. It is very hard to find information on how many extra calories we are burning, not just what we expend during that exercise period. We would burn a portion of those calories just breathing anyway.
6Oh good, I'm glad I'm not the only one! I can go about 4.5 or even faster on the road, whereas on the treadmill I can do about 3.8. If I go over 4.0, I have to run!
7i can do a light jog at 4.0 and a run at 5. full out sprint around 7-8 and up.
thanks for the info Fit!
8I was running in the summer, but now I'm into walking on the treadmill for twice as long.
9Curious if any one else has this issue...
10I use different treadmills and find that the actually speed of the treadmills differ. For instance, I can walk at a decent pace on one treadmill at 4.0mph, but then on another treadmill I find it is much harder and I am walking a lot faster but it is supposedly the same speed...leads me to think that treadmills are inadequate at determining an accurate pace or are inconsistent...
Another thought...do you think the bouncier, cushioned treadmills provide more of a workout than the sturder ones?
my issue sometimes with the machines are that i don't know how accurate they are in counting things. i get that the speed is something that they have to be pretty 'on point' about - but when it comes to the cals thing - depending on the maker of the machine, i find that i'm burning different amounts.
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