Track Your Progress: Why Every Runner Needs a Treadmill Pace Chart

If you’re looking to kick your training regime into top gear, a treadmill pace chart could be one of the best tools for you to track and take charge of your performance.

What Is A Treadmill Pace Chart?

A treadmill pace chart is a handy reference tool that helps you match your running or walking speed (in miles or kilometers per hour) with your pace per mile or kilometer—so you always know how fast you're going, even if the treadmill only shows speed. If you're training for a race or following a pace-based workout, this chart lets you quickly see what treadmill speed you need to hit your target pace. It’s especially useful if you're used to tracking your runs outdoors by pace, and want to stay consistent during indoor workouts.

Many pace charts also include tips about how to make the most of your treadmill’s varied speed and incline setting to maximize the effectiveness of your workout.

How To Use Your Pace & Incline For More Effective Workouts

For example, as SOLE Fitness’ fitness experts explain, even a slight incline can burn up to 50% more calories than running on a flat surface, making it a fantastic choice if you are looking to significantly up your performance and cardiovascular health.

If your fitness goals look a little different, the good news is, you can also use pace and incline to best effect.

So, whether you are building endurance, learning to run more quickly, or training for a race—in this case, SOLE recommends high-intensity interval training, or HIIT, where you vary fast running and slow jogging—you can find your right gear with a treadmill pace chart.

If, on the other hand, you got a treadmill because you are trying to lose weight, regular longer sessions at a steady, doable pace are the best bet.

What To Look For In Your Home Gym Treadmill

At the end of the day, the best way for you to set yourself up for fitness greatness is to choose a treadmill with a high incline and speed range, advanced pre-programmed workouts, a supportive cushion deck for lower-impact workouts, and a smart digital interface for app compatibility and performance tracking.