How to Build Running Endurance on Treadmill

How to Build Running Endurance on Treadmill

Do you know how to build running endurance on the treadmill? If you can’t run on parks, roads, or pavements due to unavoidable reasons, you should absolutely make a treadmill your running buddy!

However, if you’re the type who gets tired or bored easily after few minutes of running on the treadmill, try these modifications to build running endurance to improve your workout performance.

Keep in mind that the interval level of each exercise determines the success of any endurance.

How to Build Running Endurance on Treadmill


The best way on how to build running endurance is by incorporating sprints as it targets fast-twitch muscle fibers when working out leading to, increased power, energy, and long-term speed and endurance.

Each time you push your muscles by sprinting, lactic acid in the muscles builds rapidly, giving you a higher endurance to pressure, pain, and soreness that accompanies workouts.

Eventually, your general workout performance becomes easier with time.

Journal of Strength and Conditioning Research reports that trained runners improved their endurance and anaerobic performance after six sprint workouts on the treadmill.

You’re advised to perform sprint workouts two or three times a week as they work out more of your muscle, demanding much energy.


1.Warm-up for five minutes- you can either jog, stretch or walk slightly on the treadmill.

2.Sprint for 30 seconds up to the duration that accounts for 80 percent of your maximum heart rate and effort.

3.Incorporate recovery times- slowing down your speed and return to walking or jogging with speed for 60 to 90 seconds.

4.Repeat the above for 20 to 30 minutes.

5.Cool down.

Do this beginner sprint routine or a faster sprint routine for effective endurance, or check out these classes on Aaptiv if you want to upgrade your sprinting.


At times you may get bored by just running on a flat treadmill. If you want to spice up your running, add hills by switching the incline button on your treadmill.

Running on hills is a resistance exercise that works muscles in your glutes, quads, hamstrings, and calves. You also engage your hip muscles and Achilles tendons in the process of running up and down a hill.

Running down and uphill on the treadmill also builds stability by challenging your quadriceps muscles, making you better prepared for future runs.

The more you run on an incline, the less intimidating it will feel during your next run.

According to the study published in the International Journal of Scientific Research, middle distance runners who did two hill workouts improved their endurance levels resulting in significant improvements in their races.

The study also adds that a strength-oriented hill workout is the most effective and efficient way of improving speed and endurance in long-distance marathon runners.

Running on hills will build your endurance and your upper body strength by engaging your upper body muscles.

You can run on an incline for 100 to 200 meters and incorporate fast running with slow jogging or walking for effective endurance.

Tip: Don’t hold on the sides of the treadmill while inclining for effective performance.


Ever heard of fartlek training on the treadmill?

This workout treadmill plan spices up speed and endurance training to challenge every major muscle in your body. This workout enhances flexibility and is not as demanding as other endurance exercises.

Fartlek training is the best exercise for building running endurance on the treadmill as it pushes your body to adjust to different speeds and workouts.

It focuses on your efforts in doing different workouts rather than speed. This is because the workouts continuously adjust with time.

Fartlek may involve jogging for five minutes, running for 2 minutes, sprinting for one minute then cooling down with stretches and yoga. Incorporating different styles break the monotony of the workout.

Tip: To build more endurance, you can add incline on your treadmill to make you feel more prepared for your next run.


Consistency builds discipline, which eventually leads to long term endurance on the treadmill.

Running, walking, or jogging consistently on the treadmill leads to gradual adaptation. Being consistent in your running also allows you to identify what works for you and what doesn’t.

You’ll only get to measure your endurance levels by being consistent in your workout routine.


Kyle Stull, a certified trainer and performance enhancement specialist, reports that repeating workouts is not bad for your body. There’s no harm in doing what you love.  You only need enough proteins to facilitate quick muscle recovery when you’re running on the treadmill every day.

However, running on the treadmill has been reported to have the following side effects.


Dystonia is an uncontrollable contraction of the muscles that can make any part of your body twist involuntarily.

It may lead to abnormal postures in runners who use the treadmill every day. People who have dystonia always report pain and exhaustion every time because of the contraction of the muscles.

Other symptoms of this disorder include; foot cramping and involuntary pull on the neck.


Running every day can exert a lot of pressure on the joints, especially when you are overweight or above 40 years.

Consider other cardio machines such as elliptical trainer or bikes injury which don’t exert pressure on your joints.


According to Advanced Foot and Ankle Centers of Illinois, flat-footed runners are highly susceptible to muscle strain injury.

This is because their feet can’t absorb the excessive shock caused by running on the treadmill every day. This can also lead to hip, knee, and back pain.

If you’re flat-footed, the best way to avoid such injuries is by wearing shoes that fit your feet’ dimensions and have a comfortable sole.

If you hunch your shoulders when running every day on the treadmill, you can incur shoulder, neck, and even back pain.


Some contestants fall of the treadmill while running. If you make huge strides, it can make one of your legs lose balance, making you fall on the ground.


Running every day on the treadmill works for some time, and then you’ll stop realizing effective results after a while. Your body is accustomed to the same type of workout every day, ceasing to show any meaningful impact.


How fast you should run on the treadmill is dependent on each individual and their current level of fitness.

How fast to run is dependent on how you feel whenever you adjust speeds. So, you need to monitor your heart rate and breathing rate while on the treadmill to find the appropriate speed that suits your running.

Remember, most breathing and heart rate increase with the intensity of the exercise. If you feel you can’t communicate properly while running, adjust your speed to a slower pace.

If after 0 to 30 minutes you feel worked up after running, it may also be an indicator that you’re running too fast. Some go to the extent of hitting 1 hour and still not feel worked up, which is just okay.

How fast you run also depends on factors such as weight and age. If you’re overweight or above 40 years, your pace won’t be as fast.

Generally, a speed of 5mph is used by many people when running on the treadmill. Most experienced marathon runners are the ones running at a higher speed of 5.3mph or higher.

The general heart rate should be about 60 to 80 percent of your maximum heart rate. However, you should consult a physician to recommend the speed that matches your heart and breathing rate.


Ensure you build endurance when working out on the treadmill by incorporating hills, sprints, fartlek training, and consistency when running on the treadmill.

These tips give you effective solutions on how to build running endurance for great performance.

[related_posts_by_tax posts_per_page="4"]