These days there are so many ways to get your body moving. But, even with all of the new equipment available, there is one classic cardio machine that holds water: your good ol’ pal, the treadmill.
Between hot girl walks, Nordic walking, cozy cardio, and the 12-3-30 treadmill workout, a slow, steady pace is very in. And for good reason: walking or running on a treadmill is an awesome, accessible workout and carries a slew of major health benefits (think: elevating your mood, reducing the risk of disease, boosting cardiovascular health and more).
So, whether your focus is running faster, tackling your first 10km training plan, fat loss, or just getting in a good sweat sesh for your overall health, here are 10 reasons you should be investing.
1. They’re not just for runners
First things first: You don’t have to identify as a “runner” to reap the serious treadmill benefits. We’ve seen more and more women performing lunges, side shuffles, and other exercises on theirs that are typically reserved for the gym floor.
2. Your workout is customisable
The tread’s main pro is the ability to change your incline levels and speed, so you can either create a sprint workout or progress toward your steady-state pacing goals.
3. Calorie burn
The treadmill on average burns 566 to 839 calories per hour (based on a 57- to 85kgwoman).
4. Bone strength
Because running is high-impact (one of its many benefits), treadmill workouts stimulate your muscles and bones to grow stronger over time because both are stressed by having to bear your weight with every stride. But that’s a good thing—both for improving your fitness and maintaining your ability to move well for the long haul.
5. It is cheaper than a gym membership
Granted, home treadmills are pricey, but they’re no more spenny in the long run than that gym membership that rarely gets used. Whether you want to complement your outdoor runs, take time for LISS, boost your interval training or power walk your way to better fitness, these do-it-all machines can help you actually stick to that exercise regime.
6. You can run in any weather
Running on a treadmill is a great way to raise your heart rate safely indoors when it’s slippery, raining, too hot, cold or dark outside. Or before the kids get up in the morning.
7. Treadmills are safe for beginners
If you’re a beginner to exercise, it’s best to walk before you run (pun fully intended). Start by combining walking and running, pushing yourself a little harder on each run and slowly build up as you get more comfortable.
8. You can opt for a curved option
A curved treadmill is a concave shaped treadmill that is powered by your legs rather than a motor like you’d see with your standard flat treadmill. This means that you control the speed, and the faster you run the faster the treadmill will move with you.
9. Changing treadmill inclines can turn your run into a total-body workout
Most treadmills can go from a zero to 15-percent incline (the equivalent of a very steep hill) with a one percent treadmill incline being the closest thing to what it feels like to run outside, according to research.
“As the incline increases, the muscles are forced to do more work as the body must produce more power to propel itself not only forward but also up against gravity,” says Jason Fitzgerald, a USA Track & Field-certified coach and the founder of Strength Running. Ipso facto, you burn more calories and build more muscle.
10. The 12-3-30 workout
Last but not least is the 12-3-30 treadmill workout: a workout hailing from Tiktoker Lauren Giraldo that came about back in November of 2020.
@laurengiraldo Game changer honestly
While it might be a treadmill workout, as Lauren explains, you don’t actually need to be a runner to do it because it involves walking for those 30 minutes. That’s not to say you couldn’t run it if you wanted to, but simply walking on the incline is a great form of cardio at a lower intensity while still feeling the burn in the legs. For those here in Australia wanting to give it a go, the 3 in Lauren’s case applies to a speed of 3 miles per hour, which would mean you’d have to set it to 4.8 kilometres per hour.
The best treadmills to buy right now
The best treadmill for you depends on your budget, living space, fitness goals and how regularly you plan to run. Here you’ll find the best treadmills for every price point.
Best overall treadmill:
Everfit Electric Treadmill 480mm 18kmh 3.5HP
Compact and sturdy with its powder-coated steel frame, the Everfit Electric Treadmill is super easy to use. It features 12 pre-set training programs designed to simulate natural terrain. A user-centric control panel with a digital LCD lets you set up 18-speed levels and other monitoring parameters.
Best bougie treadmill:
Peloton Tread
This treadmill is over $4k, but with good reason. A comfortable and quiet running belt with 150cm of space, the treadmill offers in-workout metrics like heart rate, output, cadence, and resistance while using Strava®³ to track your performance stats and revisit workout data. It also has speed and incline knobs to adjust controls without breaking your stride, or use auto-incline to automatically follow instructor cues.
Best under desk treadmill:
Lifespan Fitness WalkingPad M2 Treadmill
Under-desk treadmills may be popping up all over your socials—and they’ve gone viral for a reason. Whether you’re doing it to clear your mind, or to just get more movement and steps in during the day, there’s no arguing that walking is a great way to stay active. This one by Lifespan is just over $800, foldable and has both automatic and manual modes.
Best curved treadmill:
Freeform Cardio FreeRunner Curved Manual Treadmill
If you’re willing to spend a bit more money, the Freeform FreeRunner is a good place to start when it comes to a curved option. It boasts four levels of resistance and seven workout modes, as well as a LCD monitor.
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