How Long Should You Run On A Treadmill To Increase Stamina?

Stamina is a crucial aspect of any runner’s performance, whether you’re a casual jogger or a seasoned marathoner.

Treadmill training offers a controlled environment to help you improve your stamina and endurance.

In this article, we’ll explore various under £200 treadmill training techniques and their recommended durations to help you increase your stamina effectively.

Understanding Stamina and Endurance

Stamina and endurance are often used interchangeably, but they have slightly different meanings.

Stamina refers to your ability to sustain prolonged physical or mental effort, while endurance is the ability to withstand fatigue or discomfort during extended periods of activity. Both are essential for runners looking to improve their performance.

Several factors affect stamina, including genetics, age, fitness level, and training history. Aerobic exercise, which involves using oxygen to produce energy, plays a significant role in stamina development.

Anaerobic exercise, which relies on energy stored in muscles, also contributes to stamina but is more closely associated with short bursts of high-intensity activity.

Treadmill Training Basics

Treadmill Training Basics

Treadmill training offers several advantages for stamina improvement, including the ability to control speed, incline, and duration.

To set up your treadmill for optimal training, ensure that it’s on a stable surface and that you have access to water and a towel.

Always begin your workout with a warm-up, such as a 5-10 minute walk or light jog, and end with a cool-down to help your body recover.

Low-Intensity Training (LIT) for Stamina

Low-intensity training (LIT) involves exercising at a comfortable pace for extended periods. LIT helps improve stamina by increasing your body’s ability to use oxygen efficiently and strengthening your cardiovascular system.

To incorporate LIT into your treadmill routine, start with a 30-45 minute session at a pace where you can maintain a conversation. Aim for 3-4 LIT sessions per week, gradually increasing the duration as your stamina improves.

High-Intensity Interval Training (HIIT) for Stamina

High-intensity interval training (HIIT) alternates between short bursts of intense activity and periods of rest or low-intensity exercise.

HIIT can help improve stamina by increasing your body’s ability to use oxygen and enhancing your anaerobic capacity. To incorporate HIIT into your treadmill routine, try the following:

  • Warm up for 5-10 minutes.
  • Run at a high intensity for 30 seconds to 1 minute.
  • Recover with a low-intensity jog or walk for 1-2 minutes.
  • Repeat the high-intensity and recovery intervals for a total of 20-30 minutes.
  • Cool down for 5-10 minutes.

Aim for 1-2 HIIT sessions per week, allowing for adequate recovery between workouts.

Incline Training for Stamina

Incline training on a treadmill simulates uphill running, which can help improve stamina by increasing the workload on your muscles and cardiovascular system.

To incorporate incline training into your treadmill routine, try the following:

  • Warm up for 5-10 minutes.
  • Increase the incline to a challenging but manageable level.
  • Run or walk at a steady pace for 1-2 minutes.
  • Lower the incline and recover for 1-2 minutes.
  • Repeat the incline and recovery intervals for a total of 20-30 minutes.
  • Cool down for 5-10 minutes.

Aim for 1-2 incline training sessions per week, adjusting the incline and duration as your stamina improves.

Progression and Adaptation

Monitoring your progress is essential for continued stamina improvement. Track your workouts, noting the duration, intensity, and incline levels.

As your stamina increases, adjust your treadmill routine by increasing the duration, intensity, or incline to continue challenging your body.

Remember that rest and recovery are crucial for stamina development, so ensure you’re allowing your body adequate time to recuperate between workouts.

Additional Tips for Increasing Stamina on a Treadmill

Mix up your treadmill workouts: Varying your workouts can help prevent boredom and keep you motivated. Try incorporating different training techniques, such as LIT, HIIT, and incline training, into your routine.

Include strength training and cross-training: Incorporating strength training and other forms of exercise, such as swimming or cycling, can help improve your overall fitness and contribute to increased stamina.

Prioritize proper nutrition and hydration: Fueling your body with the right nutrients and staying hydrated are essential for optimal stamina development.


Improving your stamina on an under £800 treadmill involves a combination of low-intensity training, high-intensity interval training, and incline training.

By incorporating these techniques into your routine and monitoring your progress, you can effectively increase your stamina and enhance your running performance.

Remember to prioritize rest, recovery, and proper nutrition to support your stamina improvement journey.

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