Can you sprint on a treadmill?


Using a treadmill for your workout is a great way to boost your cardiovascular health and get in shape, especially if you’re using a machine that allows you to track your progress and your calorie burn.

While some might think of a treadmill workout as boring, this is actually far from the truth! With a treadmill workout, you can include interval training, sprints, and even mimic an outdoor hilly run by making use of the machine’s incline settings.

So if you’ve ever wondered “can you sprint on a treadmill” the answer is yes! In this blog, we’re going to go over everything you need to know about sprinting on a treadmill, from the benefits to any safety precautions that you should be aware of. Let’s take a look!

So, can you sprint on a treadmill?

Sprinting on a treadmill can be an effective way of increasing your speed and endurance while running. It's also a great tool for interval training, as you can easily vary the intensity by adjusting the speed of the belt. However, some safety concerns should be taken into account before attempting to sprint on a treadmill in order to prevent injury.

How long should you sprint on a treadmill?

The duration of your sprints on a treadmill should depend on several factors, including your experience level, fitness goals, and the type of terrain you plan to run on. For general endurance training, start by running for 20-30 seconds at a comfortable speed. As you become more experienced and fitter, gradually increase the duration of your sprints up to a maximum of one minute at full speed.

How fast should you sprint on a treadmill?

Likewise, your running speed should depend on your fitness level. You don't want to increase the speed of your treadmill drastically; simply increase the speed incrementally while you get used to the intensity of the workout.

Benefits of sprinting on a treadmill

So, what are the benefits of sprinting on a treadmill? Here are just a few reasons why adding some sprints into your treadmill workout can boost your overall fitness levels;

Enhanced performance and endurance

Sprinting on a treadmill can help you increase your running speed and endurance over time; you'll be able to slowly build up your speed by making small adjustments to the settings, allowing you to gradually push yourself further with each workout.

Improved cardiovascular health

Regular sprints on a treadmill are great for improving your cardiovascular health: as they get your heart rate up and keep it there for longer periods of time, you'll be able to increase your aerobic capacity and get better results from your cardio workouts.

Interval training

Treadmills are great for interval training, and sprinting on the treadmill is actually a form of HIIT (high intensity interval training.) HIIT is great for your body and mind; you'll burn more calories, spike your metabolism, and continue to burn calories throughout the day (yes, really!)

Wellness benefits

Interval training and sprinting is also great for your mental health; following short bursts of intense aerobic workouts, your body will release those all-important feel-good endorphins,  helping you to stay motivated and on track with your fitness goals.

How to stay safe sprinting on a treadmill

Before sprinting on a treadmill, it's important to take into account a number of safety precautions in order to prevent injury or falls; the motion of the belt and increased speed can cause you to lose your balance or stumble, so you shouldn't just hop on, increase the speed, and hope for the best.

Firstly, always start at a slow speed and gradually increase the intensity of your sprints over time; this is actually the best way to get the most out of your sprint workouts, as you'll be able to regularly maintain a speed that challenges you, without exhausting you completely. If you push too hard too soon, you could end up missing gym days to rest and recover, setting your goals back and causing unnecessary delays.

Secondly, always make sure to wear appropriate footwear that is designed for running on a treadmill. Treadmill-friendly trainers or running shoes can provide extra cushioning and support for your feet as you're running at higher speeds, and can help to prevent common running-related injuries such as shin splints and plantar fasciitis.

Finally, if you're a beginner to sprinting on a treadmill, we'd always recommend that you use the handrails or the sides of the machine for balance and stability. While you may in the future be able to sprint hands-free, spend the first few weeks of HIIT or sprinting familiarising yourself with the process. Your body will thank you!

The bottom line

Sprinting on a treadmill can be an effective way of increasing your fitness capabilities and boosting your endurance while running. However, it's important to take safety precautions in order to prevent injury. By warming up properly, wearing appropriate footwear, and listening to your body, you can ensure a safe and effective treadmill sprinting experience. With the right approach, you can easily reap the benefits of sprinting on a treadmill without putting your body at risk.


Is sprinting on a treadmill safe?

Yes, sprinting on a treadmill can be safe if you take the necessary safety precautions. Always warm up before attempting any sprints and listen to your body so that you don’t overdo it. And don't forget to always wear appropriate footwear designed for running on a treadmill.

How can I make sure that I get the most out of my treadmill sprints?

One way to get the most out of your treadmill sprints is to gradually increase the intensity over time; don’t push yourself too hard right away. You can also use the treadmill to track and monitor your progress, so that you can easily measure the results of your training session and increase the intensity of your workout as you see fit.

What should I do if I experience pain when sprinting on a treadmill?

If you begin to experience any pain or discomfort while sprinting on a treadmill, always stop and take a break. While sprinting is designed to challenge you physically, it shouldn't be causing you any persistent, physical pain.

Is sprinting on a treadmill different from running outdoors?

Sprinting on a treadmill is different from running outdoors due to the controlled environment that you can benefit from with a running machine; there are no obstacles such as terrain or weather to worry about, so you can increase the intensity according to your own capabilities.


Hey, I'm Michael Jones and I support this blog with a group of authors consisting of Personal Trainers, Physiotherapist and sellers of fitness equipment.

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