Best Treadmill Workouts to Kick Off Your Running Journey

Posted On Aug 27, 2025 By BowFlex Insider Team

smiling man running on a bowflex treadmill

Whether you're lacing up your running shoes for the first time or returning to running after a break, the treadmill can be your greatest training partner — and a home gym essential.

Today, we're breaking down some of our favorite treadmill workouts, as well as some of the key features you should look for when selecting a treadmill for your home gym.

woman on a bowflex treadmill looking at her watch

Why You Should Try Running on a Treadmill

Swapping your outdoor runs for sessions on the treadmill offers a host of benefits. Plus, because treadmill training has a low barrier to entry, it's a great starting point for new runners. Here's why:

  • It offers a controlled environment. On a treadmill, you are in control of your pace (speed), incline, and environment. Running outside can be engaging, but it often comes with its own set of challenges: battling weather changes (extreme heat in the summer, cold in the winter), uneven terrain, or traffic if you're in a busy city. These factors can all impact your running experience, and even your safety.
  • It can limit the impact on your joints. Treadmills offer more shock absorption than pavement, which can help reduce the impact you feel on each walk, jog, or run. Treadmills, like those from BowFlex, are engineered with comfort in mind and offer a cushioned deck to support you every step of the way.
  • It can help you stay consistent. When you add a treadmill to your home gym, your next workout is just steps away — no need to find time in your schedule to drive to the gym or the trailhead.
woman on a bowflex treadmill looking at the console

3 Treadmill Workouts to Try This Week

Ready to get started with treadmill training? Ahead are some of our favorite workouts to help you beat boredom and build endurance.

Walk/Run Intervals

What it is: A workout that alternates between walking and running at set time or distance intervals.

Best for: Beginner runners, or those easing back into a running routine.

How to:

  • Set your treadmill to a 1% incline and warm up with a brisk 5-minute walk
  • Alternate between 1 minute of running (at whatever speed feels comfortable to you) and 2 minutes of walking; Repeat 7-10 times
  • Cool down with a 5-minute walk

Why it works: This beginner-friendly workout gradually introduces you to running without the overwhelm. As your stamina increases over time and your confidence improves, slowly increase the length of your running intervals (in 30-second or 1-minute increments) and decrease your walking intervals.

When you're easing into running (or walking) on a treadmill, comfort is key. BowFlex's T6, T9, and T16 treadmills feature a FlexZone Deck System that provides cushioning and support with every footfall.

Incline Run (or Walk)

What it is: A workout that involves running at an elevated incline, similar to hill training outdoors.

Best for: Walkers looking to challenge themselves, or runners wanting to push their speed.

How to:

  • Set your treadmill to a 1% incline and warm up with a brisk walk for 5 minutes
  • Set the incline between 5-7% and walk briskly for 10 minutes or run at a conversational pace
    • Optional: reduce the incline and walk or jog to recover for 2 minutes, then repeat for another 10 minutes if you'd like to extend your workout
  • Cool down with a brisk walk at a 1% incline for 5 minutes

Why it works: Incline walking activates the whole leg: glutes and hamstrings included. It elevates your heart rate, but it's also gentle on the joints, which is great for those recovering from an injury or just looking for a lower-impact option.

The BowFlex T6, T9, and T16 treadmills feature a responsive MaxReact Drive System, QuickDial controls, and motorized incline up to 15%. Ultra-quick transitions between speed and incline changes mean you won't miss a beat during your interval run, plus you can tailor the intensity of your run to your fitness level, or how you're feeling that day.

Steady-State (Endurance) Run

What it is: A workout that involves running at a consistent, maintainable pace throughout the course of a longer workout.

Best for: Building consistency with running.

How to:

  • Set your treadmill to a 1% incline and warm up with a brisk walk for 5 minutes
  • Run at a comfortable pace for 15-60 minutes (this should be a conversational pace, or Zone 2 effort)
  • Cool down with a 5-minute walk

Why it works: Running at a steady, conversational pace is key for building up your endurance. The BowFlex T6, T9, and T16 treadmills all offer Bluetooth heart rate tracking to monitor your efforts and ensure you stay in your target aerobic zone.

Need some motivation for your longer runs? Pair your BowFlex T6, T9, and T16 treadmill with the JRNY app to take a trainer-led class, explore a dream travel destination, or stream your favorite show.

Looking for more inspiration? Check out the BowFlex YouTube channel or explore more workouts on our blog.

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