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Can You Lose Weight by Running on Treadmill Everyday? 

You’ve heard how popular treadmill workouts are for weight loss. After recently discovering my ability to run without back pain today, I am answering a popular question. Can you lose weight by running on the treadmill everyday? I know that many women (specifically, women over 40) are looking to implement subtle changes into their lifestyle, that make a huge impact, like slimmer legs and less belly fat, but we don’t have hours to spend in the gym…nor do we want to!

older woman over 50 on a treadmill

Running on the treadmill every day can be an easy, effective way to achieve weight loss. You work hard enough caring for your children, dealing with your work responsibilities, or tending to all the chores around the house. I understand that it’s intimidating to consider adding another thing to your plate.

I’m going to walk you through everything that you need to know about losing weight by running on the treadmill everyday. It might seem like weight loss is unattainable now, but if you start a healthy habit like this, then you’ll be on your way to seeing results. By the end, you’ll be confident in the fact that you can lose weight, with the help of a treadmill.

Is 30 Min a Day Enough for Weight Loss?

When starting to create a habit of exercise, the shorter the amount of time required the better, right? Well, yes, 30 min a day on a treadmill (running or walking) is a great way to increase your calorie burn to lose weight. (Assuming you are also eating a healthy balanced diet to support weight loss)

I won’t say 30 min a day is ALL that you will need, but let’s start with that. But where can you even find 30 min in your busy day?

Tips for Finding 30 Min for Exercise in Your Busy Day

The chances are that you’ve spent a thirty-minute period scrolling through social media or watching a television show. I’m saying this, because I’m sure that you can find thirty minutes during your day to workout on the treadmill, even if your days are hectic. Think about it this way: if you spend thirty minutes a day watching a television show, you can continue that habit, while implementing a new one: running.

The beauty of running or walking on the treadmill is that it doesn’t have to be a chore to exercise, because you can run alongside doing something that you enjoy. When you’re on the treadmill, you can pop on your favorite Netflix show or a great podcast, and the time goes by pretty quick!

overweight woman on treadmill

How Many Calories will I Burn in 30 Min on a Treadmill?

A treadmill run will help you to increase your fitness level and control your body weight. The more exercise that you do, the better chance that you have at weight loss, because you’ll be burning more calories.

When it comes to weight loss, staying in a calorie deficit and consuming less calories, can be important. For women over 40, it is very possible to burn over 250 extra calories during a 30 minute treadmill workout, depending on your age, weight, and the speed and the steep incline of the treadmill.

Best Shoes for Running on Treadmill

When you’re starting out in your weight loss journey, you’re going to want to invest in a great pair of running shoes. I don’t know about you, but when I first began working out, the Brooks I had felt good, real good. But they weren’t good enough to run with my bad back.

I’ve had to learn some modifications over the years due to disc degeneration and arthritis in my back and thought I would never be able to run consistently. Until recently…

I saw the Cloud shoes online and saw the raving reviews. I trusted a particular On Cloud shoe review that talked about being able to run without pain.

So, simply put, my favorite pair of running shoes (and working out) is this On-running Cloud Shoe. I could talk about these all day, but I love these shoes, because they’re great if you often feel pain while exercising. Whether you experience joint pain, knee pain, lower back pain, or any other arthritis pain, the On-Running Cloud shoes are truly so supportive that you can exercise without the discomfort.

Everyone deserves to workout in a way that doesn’t cause them pain, so I can’t vouch for a good pair of shoes enough. A good pair of shoes could be the difference between seeing results and getting frustrated. Again, you won’t stick with a workout routine, if you’re constantly in pain!

How to go from Walking to Running on a Treadmill

lady running on treadmill

There are a lot of great benefits of running on a treadmill, but what if you aren’t fit enough to start running on day 1?

I made a decision to give running after 50 a try for a few reasons.

  • To challenge my aerobic fitness
  • As an effective tool to slim and tone my legs
  • An efficient way to burn a higher amount of calories to reduce body fat

For me, it really started when we purchased one of the best treadmills I have seen, the Tread by Peloton. From there, I began a renewed routine of walking daily, using the treadmill’s incline and higher speeds to build my endurance and cardio fitness.

From there, I began light jogging and walking combinations, also known as interval training. Now, I have progressed to some high intensity running, but I am still working on the endurance for long runs.

If you are sedentary most of the day, start building endurance by walking – even if it’s a slower pace than you want. A 30 day walking plan (much like a couch to 5k type plan) may be the best way to get started. After you feel comfortable walking on the treadmill, you can progressively work your way up to a slow jog on a flat road (or a flat treadmill).

Once you work your way up to a light jog, you’re ready to begin a more intense fitness regimen. I recommend a 30 day plan for running.

Treadmill Running Plan for Weight Loss

woman with slim toned legs running on treadmill

If you’re looking for how to use the treadmill to lose weight or tone, start with a daily consistent habit. As with all habits, it might take a little bit to really integrate it into your lifestyle. You don’t make big changes in your life in three days, you’ve got to do things repeatedly, for them to really become a solidified habit.

30 Day Running Challenge for Beginners

During the first week, run in a manner that matches your current fitness level. Don’t push yourself too much, because the first week gives you an idea of where you’re at, physically. The important this is to listen to your body during the training.

I do my treadmill workouts in combination with a strength training program, but depending on your goals, it may not be necessary.

The plan doesn’t include a recommended speed since that is personal based on your current fitness level. Everyone’s jogging and running speeds can be slightly different, even from one day to the other based on how hydrated or rested you are.

To maximize calorie burn even more, adding the 30-45 min walk on run days is recommended.

Day One: Walk briskly for 10 minutes, to warm up. Then, lightly jog for one minute, 8-10 times. Walk briskly if possible in between running intervals.

Day Two: Walk briskly (with or without incline) for 30-45 min.

Day Three: Walk briskly (with or without incline) for 30-45 min.

Day Four: Walk briskly for 10 minutes, to warm up. Then, lightly jog for one minute, 8-10 times. Walk briskly if possible in between running intervals.

Day Five: Walk briskly (with or without incline) for 30-45 min.

Day Six: Walk briskly for 10 minutes, to warm up. Then, lightly jog for one minute, 8-10 times. Walk briskly if possible in between running intervals.

Day Seven: Walk briskly (with or without incline) for 30-45 min.

Want the full 30 days? I’ve put it on a printable for you to easily follow along! Just leave your email address below and I’ll send it right over.

Final Thoughts

Running on the treadmill can be a great way to burn extra calories and burn stubborn fat, but it’s not the only way to lose weight. Give it a try and if it works and you love it…great! If you hate it, don’t give up trying out different weight loss challenges. The best workout is the one you’ll be consistent with.

The 30 day Running Challenge can be stretched out to as many days as needed, but use it as a guide to increase your stamina and endurance. Cardiovascular health is important for our overall health.

Combine this and other plans with a healthy balanced nutritional diet like one of these done for you meal plans.

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