Running a mile on a treadmill may be your dream. Maybe you have started running or you are about to start. However, you may be curious about how long is a mile on a treadmill.
If that is the case, we have provided you with an exact answer to this question. We have also included the amount of time that you will need to run a mile if you add in some inclination to the treadmill.
If you are interested, just read on…
How much is a mile on a treadmill?
A mile on a treadmill is equal to 1.609 km or 1609 meters or 160934 cm or 1.609e+6 mm or 1.609e+9 micrometers or 1.609e+12 nanometers. This is the same distance equal to 1760 yards or 5280 feet or 63360 inches. This is as far as 0.8690 nautical miles or 264 rope. Although this seems to be a lot, a mile distance on the treadmill is equivalent to that of running a mile on the road or the trails. Why? A treadmill is a mechanical unit, so there are a lot of moving parts when you are running on it. The belt tension, the roller speed, and even the synchronicity of the electrical parts. When it is a new unit, the one-mile reading on your treadmill will be equal or almost equal to that of running outside. But as the treadmill ages, due to normal wear and tear, you may observe that there may be some difference in the mile distance that you are running on it and how far is it on the roads. Nonetheless, in an ideal environment, a mile on a treadmill is the same as 1 mile on the roads or trails. If you want to understand how long is a mile be it on a treadmill or otherwise, here is a comparison distance with some common things that you may come across:
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How long does it take to run a mile on a treadmill?
To run a mile on a treadmill you may take anywhere between 20 mins to 4mins depending on your fitness level. While 4 min mile seems to be impossible, with some practice, most of the runners will be able to run that far in 10 mins or less than 10 mins. Some of the treadmills measure the distance in kilometers and some in miles we will be providing both of the measurements below. Also, this will be helpful for readers who belong to different countries where different measurement units are used:| Running Speed Miles per hour (mph) | Time in Minutes per mile |
|---|---|
| 3.0 | 20:00 |
| 3.5 | 17:08 |
| 4.0 | 15:00 |
| 4.5 | 13:20 |
| 5.0 | 12:00 |
| 5.5 | 10:54 |
| 6.0 | 10:00 |
| 6.5 | 9:13 |
| 7.0 | 8:34 |
| 7.5 | 8:00 |
| 8.0 | 7:30 |
| 8.5 | 7:03 |
| 9.0 | 6:40 |
| 9.5 | 6:19 |
| 10.0 | 6:00 |
| Running Speed in Kilometers per hour (km/h) | Time Taken Minutes per mile |
|---|---|
| 3.0 | 32:00 |
| 3.5 | 27.33 |
| 4.0 | 24.08 |
| 4.5 | 21.27 |
| 5.0 | 19:18 |
| 5.5 | 17:33 |
| 6.0 | 16:05 |
| 6.5 | 14:51 |
| 7.0 | 13:47 |
| 7.5 | 12:52 |
| 8.0 | 12:04 |
| 8.5 | 11:21 |
| 9.0 | 10:43 |
| 9.5 | 10:09 |
| 10.0 | 9:39 |
| 10.5 | 9:11 |
| 11.0 | 8:46 |
| 11.5 | 8:23 |
| 12.0 | 8:02 |
The above tables provide you with the running time for 1 mile on a treadmill. As you can see, the time varies a lot along with the speed. The speed of your running will mainly depend on your fitness level. However, with age also, you will slow down.
If you are someone, just starting to run, it is advisable to start with the 3mph speed. This will provide you with a decent workout and is in line with a brisk walk.
Once you are comfortable with that speed you can gradually build up the speed and in a couple of months, you will be able to run a mile at around 7.0 or 8.0 speed.
How far is a mile on a treadmill with an incline?
A mile on a treadmill with an incline is around 12:31 min at 0% incline and 5.0 mph speed. Also, you can run this far, in around 4.10 min at 10% incline and 12mph speed. In the table below, we have provided you with the time needed to run a mile on a treadmill with different levels of incline and different speeds. If you have been running on a treadmill for some time, and your speed is around 7:00mph, then you can start running on an incline. However, it is advisable not to go beyond 3% incline at this stage as it will put a lot of load on your calves and Achilles’ tendons and you may get injured.| Treadmill Speed (miles per hour) | Treadmill running pace per mile calculated with percent incline | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 0% | 1% | 2% | 3% | 4% | 5% | 6% | 7% | 8% | 9% | 10% | |
| 5.0 | 12:31 | 11:44 | 11:05 | 10:32 | 10:03 | 9:38 | 9:16 | 8:56 | 8:38 | 8:22 | 8:07 |
| 5.2 | 12:02 | 11:18 | 10:42 | 10:11 | 9:44 | 9:20 | 8:59 | 8:40 | 8:23 | 8:08 | 7:54 |
| 5.4 | 11:35 | 10:55 | 10:20 | 9:51 | 9:26 | 9:03 | 8:43 | 8:25 | 8:09 | 7:55 | 7:41 |
| 5.6 | 11:10 | 10:32 | 10:00 | 9:33 | 9:09 | 8:48 | 8:29 | 8:12 | 7:56 | 7:42 | 7:29 |
| 5.8 | 10:47 | 10:12 | 9:42 | 9:16 | 8:53 | 8:33 | 8:15 | 7:58 | 7:44 | 7:30 | 7:18 |
| 6.0 | 10:26 | 9:52 | 9:24 | 9:00 | 8:38 | 8:19 | 8:02 | 7:46 | 7:32 | 7:19 | 7:07 |
| 6.1 | 10:15 | 9:43 | 9:16 | 8:52 | 8:31 | 8:12 | 7:55 | 7:40 | 7:26 | 7:14 | 7:02 |
| 6.2 | 10:05 | 9:34 | 9:08 | 8:44 | 8:24 | 8:06 | 7:49 | 7:34 | 7:21 | 7:08 | 6:57 |
| 6.3 | 9:56 | 9:26 | 9:00 | 8:37 | 8:17 | 7:59 | 7:43 | 7:29 | 7:15 | 7:03 | 6:52 |
| 6.4 | 9:46 | 9:17 | 8:52 | 8:30 | 8:10 | 7:53 | 7:37 | 7:23 | 7:10 | 6:58 | 6:47 |
| 6.5 | 9:37 | 9:09 | 8:45 | 8:23 | 8:04 | 7:47 | 7:32 | 7:18 | 7:05 | 6:53 | 6:43 |
| 6.6 | 9:29 | 9:01 | 8:37 | 8:16 | 7:58 | 7:41 | 7:26 | 7:13 | 7:00 | 6:49 | 6:38 |
| 6.7 | 9:20 | 8:53 | 8:30 | 8:10 | 7:52 | 7:35 | 7:21 | 7:07 | 6:55 | 6:44 | 6:34 |
| 6.8 | 9:12 | 8:45 | 8:23 | 8:03 | 7:46 | 7:30 | 7:15 | 7:02 | 6:50 | 6:40 | 6:29 |
| 6.9 | 9:04 | 8:39 | 8:17 | 7:57 | 7:40 | 7:24 | 7:10 | 6:58 | 6:46 | 6:35 | 6:25 |
| 7.0 | 8:56 | 8:32 | 8:10 | 7:51 | 7:34 | 7:19 | 7:05 | 6:53 | 6:41 | 6:31 | 6:21 |
| 7.1 | 8:49 | 8:25 | 8:04 | 7:45 | 7:29 | 7:14 | 7:00 | 6:48 | 6:37 | 6:27 | 6:17 |
| 7.2 | 8:41 | 8:18 | 7:58 | 7:40 | 7:23 | 7:09 | 6:56 | 6:44 | 6:33 | 6:22 | 6:13 |
| 7.3 | 8:34 | 8:12 | 7:52 | 7:34 | 7:18 | 7:04 | 6:51 | 6:39 | 6:28 | 6:18 | 6:09 |
| 7.4 | 8:27 | 8:05 | 7:46 | 7:28 | 7:13 | 6:59 | 6:46 | 6:35 | 6:24 | 6:14 | 6:05 |
| 7.5 | 8:20 | 7:59 | 7:40 | 7:23 | 7:08 | 6:54 | 6:42 | 6:31 | 6:20 | 6:11 | 6:02 |
| 7.6 | 8:14 | 7:53 | 7:34 | 7:18 | 7:03 | 6:50 | 6:38 | 6:26 | 6:16 | 6:07 | 5:58 |
| 7.7 | 8:07 | 7:47 | 7:29 | 7:13 | 6:58 | 6:45 | 6:33 | 6:22 | 6:12 | 6:03 | 5:55 |
| 7.8 | 8:01 | 7:41 | 7:24 | 7:08 | 6:54 | 6:41 | 6:29 | 6:18 | 6:09 | 5:59 | 5:51 |
| 7.9 | 7:55 | 7:36 | 7:18 | 7:03 | 6:49 | 6:37 | 6:25 | 6:15 | 6:05 | 5:56 | 5:48 |
| 8.0 | 7:49 | 7:30 | 7:13 | 6:58 | 6:45 | 6:32 | 6:21 | 6:11 | 6:01 | 5:52 | 5:44 |
| 8.1 | 7:43 | 7:25 | 7:08 | 6:54 | 6:40 | 6:28 | 6:17 | 6:07 | 5:58 | 5:49 | 5:41 |
| 8.2 | 7:38 | 7:20 | 7:04 | 6:49 | 6:36 | 6:24 | 6:13 | 6:03 | 5:54 | 5:46 | 5:38 |
| 8.3 | 7:32 | 7:15 | 6:59 | 6:45 | 6:32 | 6:20 | 6:10 | 6:00 | 5:51 | 5:42 | 5:35 |
| 8.4 | 7:27 | 7:10 | 6:54 | 6:40 | 6:28 | 6:16 | 6:06 | 5:56 | 5:47 | 5:39 | 5:32 |
| 8.5 | 7:22 | 7:05 | 6:50 | 6:36 | 6:24 | 6:13 | 6:02 | 5:53 | 5:44 | 5:36 | 5:29 |
| 8.6 | 7:16 | 7:00 | 6:45 | 6:32 | 6:20 | 6:09 | 5:59 | 5:49 | 5:41 | 5:33 | 5:26 |
| 8.7 | 7:11 | 6:55 | 6:41 | 6:28 | 6:16 | 6:05 | 5:55 | 5:46 | 5:38 | 5:30 | 5:23 |
| 8.8 | 7:07 | 6:51 | 6:37 | 6:24 | 6:12 | 6:02 | 5:52 | 5:43 | 5:35 | 5:27 | 5:20 |
| 8.9 | 7:02 | 6:46 | 6:32 | 6:20 | 6:09 | 5:58 | 5:49 | 5:40 | 5:32 | 5:24 | 5:17 |
| 9.0 | 6:57 | 6:42 | 6:28 | 6:16 | 6:05 | 5:55 | 5:45 | 5:37 | 5:29 | 5:21 | 5:14 |
| 9.1 | 6:52 | 6:38 | 6:24 | 6:12 | 6:01 | 5:51 | 5:42 | 5:34 | 5:26 | 5:18 | 5:11 |
| 9.2 | 6:48 | 6:34 | 6:20 | 6:09 | 5:58 | 5:48 | 5:39 | 5:31 | 5:23 | 5:16 | 5:09 |
| 9.3 | 6:44 | 6:29 | 6:17 | 6:05 | 5:55 | 5:45 | 5:36 | 5:28 | 5:20 | 5:13 | 5:06 |
| 9.4 | 6:39 | 6:25 | 6:13 | 6:02 | 5:51 | 5:42 | 5:33 | 5:25 | 5:17 | 5:10 | 5:04 |
| 9.5 | 6:35 | 6:22 | 6:09 | 5:58 | 5:48 | 5:39 | 5:30 | 5:22 | 5:14 | 5:08 | 5:01 |
| 9.6 | 6:31 | 6:18 | 6:06 | 5:55 | 5:45 | 5:35 | 5:27 | 5:19 | 5:12 | 5:05 | 4:59 |
| 9.7 | 6:27 | 6:14 | 6:02 | 5:51 | 5:42 | 5:32 | 5:24 | 5:16 | 5:09 | 5:02 | 4:56 |
| 9.8 | 6:23 | 6:10 | 5:59 | 5:48 | 5:38 | 5:30 | 5:21 | 5:14 | 5:07 | 5:00 | 4:54 |
| 9.9 | 6:19 | 6:07 | 5:55 | 5:45 | 5:35 | 5:27 | 5:19 | 5:11 | 5:04 | 4:58 | 4:51 |
| 10.0 | 6:15 | 6:03 | 5:52 | 5:42 | 5:32 | 5:24 | 5:16 | 5:08 | 5:02 | 4:55 | 4:49 |
| 10.1 | 6:12 | 6:00 | 5:49 | 5:39 | 5:29 | 5:21 | 5:13 | 5:06 | 4:59 | 4:53 | 4:47 |
| 10.2 | 6:08 | 5:56 | 5:45 | 5:36 | 5:27 | 5:18 | 5:11 | 5:03 | 4:57 | 4:50 | 4:45 |
| 10.3 | 6:04 | 5:53 | 5:42 | 5:33 | 5:24 | 5:16 | 5:08 | 5:01 | 4:54 | 4:48 | 4:42 |
| 10.4 | 6:01 | 5:50 | 5:39 | 5:30 | 5:21 | 5:13 | 5:05 | 4:58 | 4:52 | 4:46 | 4:40 |
| 10.5 | 5:57 | 5:46 | 5:36 | 5:27 | 5:18 | 5:10 | 5:03 | 4:56 | 4:50 | 4:44 | 4:38 |
| 10.6 | 5:54 | 5:43 | 5:33 | 5:24 | 5:15 | 5:08 | 5:00 | 4:54 | 4:47 | 4:41 | 4:36 |
| 10.7 | 5:51 | 5:40 | 5:30 | 5:21 | 5:13 | 5:05 | 4:58 | 4:51 | 4:45 | 4:39 | 4:34 |
| 10.8 | 5:48 | 5:37 | 5:27 | 5:18 | 5:10 | 5:03 | 4:56 | 4:49 | 4:43 | 4:37 | 4:32 |
| 10.9 | 5:44 | 5:34 | 5:24 | 5:16 | 5:08 | 5:00 | 4:53 | 4:47 | 4:41 | 4:35 | 4:30 |
| 11.0 | 5:41 | 5:31 | 5:22 | 5:13 | 5:05 | 4:58 | 4:51 | 4:45 | 4:39 | 4:33 | 4:28 |
| 11.2 | 5:35 | 5:25 | 5:16 | 5:08 | 5:00 | 4:53 | 4:46 | 4:40 | 4:34 | 4:29 | 4:24 |
| 11.4 | 5:29 | 5:20 | 5:11 | 5:03 | 4:55 | 4:49 | 4:42 | 4:36 | 4:30 | 4:25 | 4:20 |
| 11.6 | 5:24 | 5:14 | 5:06 | 4:58 | 4:51 | 4:44 | 4:38 | 4:32 | 4:27 | 4:21 | 4:17 |
| 11.8 | 5:18 | 5:09 | 5:01 | 4:53 | 4:46 | 4:40 | 4:34 | 4:28 | 4:23 | 4:18 | 4:13 |
| 12.0 | 5:13 | 5:04 | 4:56 | 4:49 | 4:42 | 4:36 | 4:30 | 4:24 | 4:19 | 4:14 | 4:10 |
How many laps is a mile on a treadmill?
A mile on a treadmill is equal to 4.02336 laps as one lap is equal to 0.24854847689493 miles or 0.4 km. However, as stated earlier, a mile on the treadmill may not be the same as running a mile outside. That is the reason, the above explanation may be just guidance and not a very set in stone number.If you are a beginner who wants to run a mile on the treadmill, you should start with baby steps. Start with a lot of walking. This will build your base.
If you try to run a mile on the first day of your treadmill, then I’m very much sure that you will be asking yourself that ‘how long is a mile of treadmill’ or what is a mile on a treadmill. or why I even tried to run this mile on a treadmill.
If you don’t want to go into such a situation start with walking. Once you are comfortable and can walk at 3 mph and up to a mile, then start with running.
Once again, mix walking with running so that you don’t put too much stress on yourself. As the next step in your mile-long treadmill journey, add some incline to your running. But do this only after you can run a mile comfortably.
If you stick to the basics and put in consistent efforts, you should be able to run a mile on the treadmill sooner than later.
References
Crouter, S. C. O. T. T., et al. “Comparison of incremental treadmill exercise and free range running.” Medicine and science in sports and exercise 33.4 (2001): 644-647.
Devi, R. Karuna, K. Manas Chakravarthy, and K. P. S. Adinarayana. “COMPARATIVE STUDY OF ENERGY EXPENDITURE PER UNIT TIME ON TRACK AND TREADMILL DURING WALKING AND RUNNING (1 MILE).” Journal of Evolution of Medical and Dental Sciences 3, no. 4 (2014): 798-808.
Sparks, K. E. (1975). Physiological and mechanical alterations due to fatigue while running a four-minute-mile on a treadmill. Indiana University.
Minetti, A.E., Boldrini, L., Brusamolin, L., Zamparo, P. and McKee, T., 2003. A feedback-controlled treadmill (treadmill-on-demand) and the spontaneous speed of walking and running in humans. Journal of Applied Physiology, 95(2), pp.838-843.
Madhusree Basu
Author, Admin
Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.
