Does Running On A Treadmill Increase Speed

Does Running On A Treadmill Increase Speed?

The age-old debate between treadmill running and outdoor running has left many runners questioning the effectiveness of each method. One of the primary concerns for runners is whether running an under £800 treadmill can help increase their speed.

Speed training is crucial for runners, whether they are training for a 5K, a marathon, or simply looking to improve their personal bests.

In this article, we will explore the benefits of treadmill running for speed improvement, compare it to outdoor running, and provide tips for maximizing speed gains on a treadmill.

Benefits of Treadmill Running for Speed Improvement

Interval Training on a Treadmill

Treadmill running offers several advantages when it comes to speed improvement. First and foremost, the controlled environment of a treadmill allows runners to focus on their speed work without the distractions and variables of outdoor running. This controlled setting enables runners to maintain a consistent pace, which is essential for speed training.

Another benefit of treadmill running is the ability to adjust incline and decline settings, simulating hill training. Hill training is known to improve leg strength and power, which can translate to increased speed on flat surfaces.

Treadmills also come equipped with built-in workout programs designed for interval training and tempo runs, both of which are crucial components of a speed training program.

Lastly, running on a treadmill makes it easier to monitor pace and time, allowing runners to track their progress and make adjustments as needed. This data-driven approach can help runners fine-tune their training and ultimately improve their speed.

Comparing Treadmill Running to Outdoor Running

While treadmill running offers several benefits for speed improvement, it’s essential to consider the differences between treadmill and outdoor running. One significant difference is the running surface.

Treadmills provide a consistent, cushioned surface, which can reduce the impact on joints but may not fully replicate the experience of running on roads or trails. This difference in the surface can affect leg turnover and overall running mechanics.

Weather conditions also play a role in outdoor running, with factors such as wind resistance and temperature affecting a runner’s speed. Additionally, outdoor running requires runners to develop soft tissue conditioning to handle the impact of various terrains, which is not as easily achieved on an under £1000 treadmill.

Incorporating Treadmill Running into a Speed Training Program

Treadmill Interval Training

To maximize the benefits of treadmill running for speed improvement, it’s essential to incorporate it into a well-rounded training plan that includes both treadmill and outdoor running. Using the treadmill for speed work and tempo runs can help runners focus on maintaining a consistent pace and gradually increasing their speed.

Balancing treadmill running with outdoor running ensures that runners develop the necessary soft tissue conditioning and adapt to different terrains and weather conditions.

Some examples of treadmill speed workouts include interval training with alternating periods of high-intensity running and recovery, and tempo runs where the runner maintains a challenging but sustainable pace for a set duration.

Success Stories and Research on Treadmill Speed Training

Many athletes have successfully improved their speed through treadmill training. For example, elite runners often incorporate treadmill workouts into their training plans to focus on speed work and hill training.

Research has also shown that treadmill running can be effective for speed improvement. A study published in the Journal of Strength and Conditioning Research found that runners who trained on a treadmill experienced significant improvements in their 5K times compared to those who trained outdoors.

Tips for Maximizing Speed Improvement on a Treadmill

To get the most out of your treadmill speed training, consider the following tips:

Proper running form and technique: Ensure that you maintain proper running form while on the treadmill, including a slight forward lean, relaxed upper body, and a quick, light foot strike.

Gradually increase speed and incline levels: Start with a comfortable pace and incline, and gradually increase both as your fitness and speed improve. This approach will help prevent injury and ensure that you continue to challenge yourself.

Track progress and set goals:  Utilize the data from your home use treadmill to track progress and set achievable speed improvement goals. Stay motivated and focused on your training with this valuable tool.


In conclusion, running on a treadmill can indeed help increase speed when incorporated into a balanced training plan that includes both treadmill and outdoor running.

The controlled environment, adjustable settings, and built-in workout programs make treadmills an excellent tool for speed improvement.

However, it’s essential to maintain proper running form, gradually increase speed and incline levels, and track progress to maximize the benefits of treadmill running for speed improvement. Happy running!

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