Does Running on the Treadmill Make You Faster? Training Insights with FAMISTAR

Introduction: Many runners wonder: Does running on the treadmill make you faster? This guide explores scientific insights, expert tips, and training strategies to answer that question—and help you achieve your speed goals.

How Treadmill Running Impacts Speed

Running on a treadmill offers consistent pacing, reduced joint impact, and controlled incline, which can help runners gradually improve speed and endurance.

Treadmill vs. Road Running: Which Builds Speed Better?

Other Factors That Influence Running Speed

• Strength Training: Leg workouts enhance stride power and efficiency.
• Acclimatization: Gradually increasing mileage improves performance over time.
• Proper Footwear: High-quality running shoes reduce injury risk and improve running economy.
• Nutrition & Hydration: Proper fueling supports energy and recovery.
• Age & Weight: Conditioning, resistance training, and weight management can all impact speed potential.

Sample Training Plan to Get Faster

Consistency is key. Below is a simple treadmill-based plan:

1. Day 1 – Speed Intervals: 10 min warm-up, 6 x 1-min sprints (7–9 mph) with 2-min recovery jogs.
2. Day 2 – Endurance Run: 30–45 min steady pace at 70–80% max effort.
3. Day 3 – Hill Training: 20–25 min run at 3–6% incline to build leg strength.

FAQs About Treadmill Training and Speed

Yes, when combined with road running and strength training, treadmill work can improve overall performance.

Treadmills help improve speed, but incorporating outdoor running ensures better adaptability and conditioning.

Incline helps build strength, but high-speed intervals on a flat setting are more effective for pure speed gains.

References

• NIH – Treadmill vs Outdoor Running: Physiological Differences
• Runner's World – Treadmill Training Benefits
• American Council on Exercise – Increasing Running Speed