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Treadmill Conversion Chart

How Fast Am I Moving on the Treadmill?

If frigidly chilly weather has made it unbearable to walk or run outside, you've probably moved your workouts indoors to the trusty treadmill. Although I prefer the fresh air and excitement of exercising in my neighborhood or on woodsy trails, I do love that a treadmill keeps track of my speed and how long I've been working out.

However, the treadmill readout can be a little confusing, especially since some machines display your speed in miles per hour and some show it in minutes per mile. If you're curious to know how fast you're moving on the treadmill both per hour and per mile, then check out this handy chart. It also lists your speed and how many calories you burn at each rate.

Treadmill readouts can be drastically different from one machine to the next, especially if you don't type in your personal info, so the calorie amounts below may differ slightly from what your machine displays.

Miles per hour Minutes per mile Calories burned*
in 30 minutes
3.0 20:00 97
3.5 17:08 110
4.0 15:00 122
4.5 13:20 138
5.0 12:00 216
5.5 10:54 240
6.0 10:00 270
6.5 9:14 290
7.0 8:34 320
7.5 8:00 338
8.0 7:30 362
8.5 7:04 385
9.0 6:40 406
9.5 6:19 425
10.0 6:00 446

* Calculations are based on a zero percent incline and a 130-pound woman

Image Source: Thinkstock
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Join The Conversation
insanitypepper insanitypepper 5 years
My treadmill always tells me I'm running slower than I know I do when I'm outside; I feel like it's so much harder to run on that machine. But it will be another five months before it's comfortable enough here to run outside again. 97% humidity at 7 am = barf.
runningesq runningesq 5 years
The calibration in any mill may be incorrect.. the display may show you ran 'x' amount of miles, but that can be inaccurate.
benheld benheld 5 years
Yeah, this is pretty cool. I've been working to running a 5K at a 10 min mile pace for a while. I just ran it on a treadmill yesterday, but I bet I'd need to train a little harder before I could do it on the road.
pamela87 pamela87 5 years
Treadmills are notoriously inaccurate, and you will be going at different speeds unless you always use the same one. It's not that hard to figure out your pace though... a little math is a beautiful thing ;)
ilanac13 ilanac13 7 years
my issue sometimes with the machines are that i don't know how accurate they are in counting things. i get that the speed is something that they have to be pretty 'on point' about - but when it comes to the cals thing - depending on the maker of the machine, i find that i'm burning different amounts.
et-moi et-moi 7 years
Curious if any one else has this issue... I use different treadmills and find that the actually speed of the treadmills differ. For instance, I can walk at a decent pace on one treadmill at 4.0mph, but then on another treadmill I find it is much harder and I am walking a lot faster but it is supposedly the same speed...leads me to think that treadmills are inadequate at determining an accurate pace or are inconsistent... Another thought...do you think the bouncier, cushioned treadmills provide more of a workout than the sturder ones?
Beaner Beaner 7 years
I was running in the summer, but now I'm into walking on the treadmill for twice as long.
Soniabonya Soniabonya 7 years
i can do a light jog at 4.0 and a run at 5. full out sprint around 7-8 and up. thanks for the info Fit!
bethiesny bethiesny 7 years
Oh good, I'm glad I'm not the only one! I can go about 4.5 or even faster on the road, whereas on the treadmill I can do about 3.8. If I go over 4.0, I have to run!
mwjank mwjank 7 years
I am really curious as to where the calorie counts came from. Per the table I would burn more calories ambling 3.0 miles over the course of an hour (2 x 232) = 464, than I would running 3.75 miles in 30 minutes at 7.5 mph = 350 cals. Hmm. Something is not right here. Calorie tables can be misleading anyway. It is very hard to find information on how many extra calories we are burning, not just what we expend during that exercise period. We would burn a portion of those calories just breathing anyway.
xtinabeena xtinabeena 7 years
I find that I'm way slower on a treadmill as well. Plus, I'm scared of falling off! Haha.
gemini7827 gemini7827 7 years
Thank you FitSugar for the table :)!
tlsgirl tlsgirl 7 years
I'm actually faster on the treadmill because the belt takes some of the work out of running, so I move faster to make up for it.
bethiesny bethiesny 7 years
I just bought a treadmill to help me train to walk my fourth half marathon (too cold and snowy and dark here to do all my miles outside). I'm a power/race walker, and I've found that I'm WAY slower on the treadmill than I am outside. Anyone else experience this?
psychobabble psychobabble 7 years
Thanks, this is super helpful! I'll use this to plan my speed to help me reach my pace goals. I hit the treadmill after a month off all working out so I'm trying to start back up slowly.
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