The Ultimate Guide to Treadmills: Benefits, Maintenance & Comparisons

Treadmills are among the most widely used cardio machines around the world, valued for their versatility, accessibility, and ability to support fitness goals ranging from weight loss to cardiovascular rehabilitation.

Scientific research consistently shows that treadmill exercises improves aerobic capacity, supports fat loss, strengthens lower-body muscles, and enhances metabolic health when used correctly and consistently . Whether walking, jogging, sprinting, or performing structured interval workouts, treadmills allow precise control of speed, incline, and duration, making them suitable for beginners and advanced athletes alike.

Does Treadmill Burn Belly Fat?

Treadmill exercises can contribute to reducing belly fat as part of overall fat loss, but it does not directly “spot burn” fat in the abdomen; scientific evidence indicates that low aerobic activities like treadmill uphill walking or running reduce total body fat — including visceral and abdominal fat — when performed consistently and combined with a healthy energy deficit.

In a randomized trial of postmenopausal women, a structured home-based treadmill training program performed three times per week over 16 weeks resulted in significant reductions in both abdominal and epicardial fat mass, demonstrating that regular treadmill exercise can meaningfully lower central adiposity.

Additionally, broader research on aerobic exercise suggests that increases in oxygen uptake (VO₂ max) and exercise intensity are associated with greater overall fat loss, which is typically reflected in reductions in waist circumference and intra-abdominal fat stores when maintained over time.

While losing belly fat requires creating a caloric deficit through consistent physical activity and dietary management — and spot reduction is generally not supported — regular treadmill workouts are a scientifically supported tool for decreasing body fat as part of comprehensive lifestyle changes.

How To Lose Weight On Treadmill

Losing weight on a treadmill is most effective when exercise intensity, duration, and consistency are combined with proper nutrition, as scientific evidence shows that treadmill walking or running significantly increases energy expenditure, cardiovascular fitness, and fat oxidation.

Research published in the Journal of Sports Sciences and supported by the American College of Sports Medicine demonstrates that moderate-to-vigorous treadmill exercises elevates heart rate and oxygen consumption, creating a caloric deficit essential for weight loss, while incorporating incline walking or interval training further boosts metabolic demand and post-exercise calorie burn.

Studies also show that treadmill workouts for beginners or seasoned professionals performed at higher intensities improve insulin sensitivity and fat metabolism, which supports long-term weight management when paired with regular training sessions of at least 150–300 minutes per week, as recommended by the CDC.

Maintaining proper form and gradually increasing speed or incline helps prevent injury while ensuring sustainable progress, making the treadmill a reliable and evidence-based tool for weight loss when used consistently and strategically.

What Incline Should I Walk On A Treadmill?

Choosing the right incline for walking on a treadmill depends on your fitness goals, as walking on an incline increases muscle activation, calorie burn, and cardiovascular demand compared with flat walking.

Research shows that walking at a moderate incline (typically between 5% and 15%) significantly elevates heart rate and engages key lower-body muscles such as the glutes, hamstrings, and calves more than level walking, which can enhance overall endurance and promote greater caloric expenditure without requiring faster speeds.

For beginners or those new to incline walking, starting at a lower incline (around 3% to 5%) allows adaptation to increased workload while maintaining good form and minimizing risk of strain, whereas intermediate exercisers may benefit from inclines of 8% to 12% to further boost intensity and muscle engagement.

Very steep inclines above 12% can simulate uphill terrain and offer excellent conditioning benefits but should be approached gradually to avoid overuse injuries and to ensure safe biomechanics, especially in individuals with balance or joint concerns.

Can Incline on Treadmill Help You Lose Thigh Fat?

Walking on an incline increases muscle activation in the glutes, hamstrings, and quadriceps, raising calorie burn without requiring faster speeds. Research shows that incline walking significantly increases lower-body muscle engagement and cardiovascular demand compared to flat walking . Inclines between 5% and 15% are commonly recommended depending on fitness level, with higher inclines increasing muscular endurance and strength.

15 Degree Incline Treadmill

A 15 degree incline treadmill provides an intense workout that mimics uphill hiking and significantly elevates heart rate and muscle recruitment. Studies indicate that steep incline walking can burn substantially more calories than flat walking while remaining lower-impact than running . However, proper posture and gradual progression are essential to avoid overuse injuries.

Treadmill Versus Running Outside

Treadmill running and outdoor running both provide effective cardiovascular exercise, but they differ in their impact mechanics, environmental variables, and physiological demands. Scientific studies show that treadmills offer a controlled, cushioned surface that can reduce impact forces on the joints compared to outdoor surfaces like concrete or asphalt, potentially lowering the risk of impact-related injuries while allowing runners to maintain consistent pace and incline settings for structured training.

Additionally, because outdoor running includes wind resistance, terrain changes, and variable footing, it often requires slightly greater physiological effort at equivalent speeds; research suggests that setting a treadmill at about 1% incline more closely replicates the energy cost of outdoor running over level ground.

Outdoor running also engages stabilizing muscles differently due to uneven surfaces and directional changes, which can improve proprioception and functional strength, while treadmills excel in providing consistent training conditions ideal for pacing, interval training, and controlled progression. For many runners, combining both treadmill and outdoor workouts can help balance injury prevention with performance adaptation and environmental variability.

StairMaster vs Treadmill

When comparing a StairMaster vs. a treadmill, both machines offer effective cardiovascular and lower-body workouts but differ significantly in movement mechanics, muscle emphasis, and training outcomes.

A treadmill primarily targets forward locomotion and engages major muscle groups in the legs — including the quadriceps, hamstrings, glutes, and calves — through walking or running, often resulting in substantial calorie expenditure and aerobic conditioning that resembles natural gait patterns; research indicates that treadmill exercises can significantly improve cardiovascular fitness and metabolic health by elevating heart rate and oxygen utilization in a way similar to outdoor walking and running.

In contrast, a StairMaster, which simulates stair climbing with continuous stepping, places a stronger emphasis on the gluteal and thigh muscles and creates a higher local muscular demand in the lower body at slower speeds, which can be particularly beneficial for muscular endurance and lower-body strength; studies on stair climbing exercise have shown elevated engagement of the glutes and quadriceps as well as increased cardiovascular effort, making it a potent option for metabolic conditioning and strength development.

Additionally, the vertical stepping motion of the StairMaster generally produces a higher oxygen consumption rate at lower speeds compared to treadmill walking, suggesting a potential for high calorie burn and cardiovascular stress even at moderate intensities, though treadmills tend to allow easier progression to higher speeds and inclines for advanced aerobic training.

Ultimately, the choice between a StairMaster and a treadmill may depend on individual goals: if the priority is broader aerobic conditioning and running dynamics, the treadmill has an edge; if the focus is muscular engagement in the lower body and strength-oriented cardio, the StairMaster may be better suited.

Is Elliptical Better Than Treadmill?

When comparing whether an elliptical is better than a treadmill, the answer largely depends on individual goals and physical needs, as both machines offer effective cardiovascular benefits but differ on the mode of operation and muscle engagement; treadmills typically provide more natural gait patterns for walking and running and may burn more calories at higher intensities due to the involvement of larger lower-body muscle groups and the ability to adjust speed and incline precisely, which has been shown to significantly improve aerobic capacity and metabolic health. 

In contrast, ellipticals deliver a low-impact, fluid motion that reduces stress on weight-bearing joints such as the knees and hips, making them particularly suitable for individuals with joint sensitivity, arthritis, or those engaged in rehabilitation, while still engaging both the lower and upper body when moving handles are involved.

Scientific evaluations suggest that while treadmills may offer higher peak oxygen consumption (VO₂ max) and greater cardiovascular load at maximal efforts, ellipticals can produce comparable heart rate responses with significantly less joint impact, and are therefore a valuable alternative for sustained aerobic training with reduced injury risk.

The choice between the two ultimately depends on whether the priority is higher intensity performance and running specificity (treadmill) or sustained low-impact conditioning and joint protection (elliptical).

Which Is Better For Losing Belly Fat Treadmill Or Elliptical?

When comparing treadmills vs ellipticals for losing belly fat, scientific and exercise physiology research suggests that neither machine “spot reduces” abdominal fat on its own, but both can contribute to overall fat loss by creating a sustained caloric deficit when used consistently as part of a balanced exercise routine combined with good nutrition. Studies show that treadmill workouts — especially those incorporating incline or high-intensity intervals — tend to produce higher fat oxidation and greater whole-body metabolic stimulus compared with elliptical exercise, reflecting increased oxygen uptake and energy expenditure that favor reduction in body fat stores including visceral abdominal fat.

 At the same time, elliptical trainers can still be effective because their low-impact motion allows many users to train for longer durations with less joint stress, which helps accumulate total caloric burn over time — a critical factor for weight and belly fat loss when combined with consistent effort. Ultimately, the “better” machine for losing belly fat is the one that supports higher overall energy expenditure, higher workout intensity, and greater long-term adherence in your routine, since total calories burned relative to intake — not specific equipment — primarily drives fat loss.

Are Treadmills Bad for Your Knees?

Research indicates that treadmills are not inherently bad for your knees and, in many cases, can be gentler on knee joints compared with outdoor running when used with proper form and progression. Controlled treadmill surfaces are typically more cushioned and generate smoother joint kinematics than overground running, with studies showing that treadmill movement results in reduced knee extensor loading and lower plantar pressure, potentially making it a suitable option for rehabilitation or joint-sensitive exercise.

Biomechanical research also suggests that treadmill running produces consistent joint motion patterns that can be less stressful on knee cartilage under typical conditions, although very vigorous or prolonged treadmill use at high intensities has been associated with localized cartilage changes in some athlete populations.

Importantly, improper technique, excessive volume without recovery, or inadequate footwear can place undue stress on the knees — and proper gait, gradual progression, and appropriate shoe cushioning help mitigate these risks. Overall, when integrated thoughtfully with strength training and attention to biomechanics, treadmills are generally considered joint-friendly and beneficial for cardiovascular health without causing knee damage in most users.

Best Shoes for Running on a Treadmill

Treadmill running benefits from lightweight, cushioned shoes with good shock absorption and moderate traction. Experts recommend avoiding overly rigid soles, as treadmill belts provide consistent traction and do not require trail-level grip . Proper footwear improves comfort, reduces injury risk, and enhances performance.

Velocity Pro Running Sneakers

Offering excellent value with a high user rating, this running sneakers for overpronation delivers dependable cushioning and a secure fit at an accessible price point. Ideal for beginners or casual runners, these shoes support comfortable treadmill sessions and shorter runs with reliable traction and shock absorption.

Urban Elite Mens Sneakers

 With enhanced grip and supportive cushioning, this mens casual sneakers is an excellent option for treadmill runners seeking added traction and stability. Its balanced design promotes confidence during varied paces, making it a solid daily trainer for walking, jogging, or moderate running.

Men's Casual Slip On Sneakers

Constructed with an all-cotton breathable canvas upper, this men's slip on sneakers excels on both rugged trails and treadmill runs that demand stability and comfort. Its plush cushioning and balanced design support long runs with reduced fatigue, making it perfect for runners prioritizing comfort on mixed terrain and extended treadmill sessions.

Air Haven Gym Shoes For Women Black

These premium women's road running shoes combine comfort and weather resistance, making them ideal for treadmill runners who also run outdoors in variable conditions. With On’s signature CloudTec cushioning, they provide a soft yet responsive ride that supports both urban runs and indoor training, ensuring versatility and long-lasting comfort.

Youka Neutral Running Shoes For Women

A dependable everyday trainer with responsive cushioning and durable construction, this neutral running shoes for women is a strong choice for runners seeking comfort and versatility. Its supportive build and lightweight feel help absorb impact during treadmill sessions while promoting a smooth stride, making it a great go-to for daily workouts.

Rom Women's Platform Sneakers

This women's platform sneakers delivers versatile performance with a lightweight build and solid grip, suitable for both treadmill workouts and light outdoor runs. Its balanced cushioning and breathable design make it comfortable for everyday training or mixed-pace runs, ideal for runners who like a flexible, lighter shoe that doesn’t compromise on traction.

Luna Lift Gym Shoes For Women

Designed for speed and performance, this wide width gym shoes for women offers responsive cushioning and a springy ride that’s well-suited for tempo runs and interval workouts on the treadmill. Its energetic feel and supportive fit make it a great pick for athletes who want to elevate their training intensity while maintaining comfort and stability.

Stability Running Shoes For Women

A premium choice for runners seeking plush cushioning and advanced comfort, this is by far the best shoes for running women, because it excels on longer treadmill sessions and daily runs. Its soft yet supportive midsole and engineered upper deliver a smooth, adaptive stride that helps reduce impact and fatigue, ideal for runners logging higher mileage or targeting endurance training.

Swift Sole Running Shoes For Flat Feet Women

These running shoes for flat feet women balance affordability with performance features that suit moderate treadmill runs and daily training. With enhanced cushioning and a snug fit, they provide a comfortable ride and reliable traction, making them an excellent choice for runners looking to improve consistency and confidence with each mile.

Stride Sculpt Platform Women's Sneakers

Combining cushioned support with versatile performance, this women's sneakers with platform is perfect for cross-training and treadmill workouts alike. Its responsive Charged Cushioning midsole absorbs impact, while a supportive build ensures secure footing during runs or mixed gym sessions, making it a dependable all-around training shoe.

Treadmill Stress Test: Medical Use

Treadmill Maintenance

Regular treadmill maintenance ensures safety and longevity. Treadmill belt lubrication reduces friction between the belt and deck, preventing excessive motor strain and uneven belt wear. Manufacturers and exercise equipment experts recommend lubricating every 3–6 months depending on usage . Belt tension and alignment should also be checked periodically, as loose or misaligned belts can slip or cause uneven wear.

Treadmill Belt Lubricant

How to Lubricate a Treadmill?

Lubricating a treadmill involves applying a manufacturer-approved silicone-based lubricant between the treadmill belt and deck to reduce friction, improve performance, and extend the machine’s lifespan. To do this safely;

1. Unplug the treadmill
2. Lift the belt gently to expose the deck
3. Apply a thin, even coat of lubricant along the length of the deck according to the interval recommended in the owner’s manual (typically every 3–6 months depending on use). 

After application, plug in and slowly run the treadmill at low speed for a few minutes to distribute the lubricant evenly under the belt; this process helps prevent heat buildup and excessive wear on the motor and belt, which can occur when friction is high.

Treadmill Belt Replacement

Replacing a treadmill belt is an important maintenance task that ensures safe, smooth, and efficient operation when the existing belt shows signs of excessive wear, fraying, or uneven movement; over time, the belt’s surface can degrade from repetitive use, leading to slipping, reduced traction, and increased strain on the motor and deck.

To replace the belt;

1. The treadmill must be powered off and unplugged
2. After which the existing belt is loosened and removed by adjusting the rear roller tension
3. A new, manufacturer-specific belt is carefully aligned and tensioned according to precise specifications — often found in the owner’s manual — to prevent premature wear and ensure proper tracking. 

Correct tension is critical because a belt that is too loose can slip, while one that is too tight can place unnecessary load on the drive system, reducing motor life and increasing heat buildup; professional service or detailed instructions are recommended for those unfamiliar with treadmill mechanics. Regular inspection and timely belt replacement not only improves workout safety but also contributes to the overall longevity of the treadmill.

How To Adjust Treadmill Belt

Adjusting a treadmill belt is a crucial part of maintenance that ensures the belt remains centered and properly tensioned to support safe and efficient workouts, as a belt that is too loose can slip and one that is too tight can strain the motor and rollers, leading to premature wear. To adjust the belt;

1. Power off and unplug the treadmill.
2.  Then locate the rear roller adjustment bolts typically found at the back of the treadmill deck
3. Turning these bolts incrementally (often a quarter turn at a time) in the same direction you can either tighten or loosen the belt until it tracks evenly in the center of the deck without drifting to one side. 
4. It’s important to make small, equal adjustments on both sides, test by walking at slow speed, and repeat as necessary, because uneven or overly aggressive adjustments can cause excessive friction, heat buildup, and uneven wear on the belt and deck surfaces.

Regular checks and corrective adjustments help maintain treadmill performance, prolong component life, and provide a safer running surface for workouts.

How Much Does a Treadmill Weigh & How to Move a Treadmill

Treadmill weight varies widely, with home models averaging 200–300 pounds and commercial units exceeding 400 pounds. Moving a treadmill safely often requires partial disassembly, folding mechanisms, or professional assistance to prevent injury and equipment damage .

Determining Chip For Treadmills

This refers to the electronic control board or microprocessor unit that manages how the treadmill operates — including speed regulation, incline adjustments, safety monitoring, and feedback to the console — and is essential for coordinating the machine’s motor, user inputs, and sensor data to deliver a smooth, reliable workout experience.

This embedded controller interprets signals from the keypad and safety key, adjusts the pulse-width modulation (PWM) to control motor speed, monitors heart rate and incline position, and regulates features such as programmed workouts, all while maintaining safety parameters such as maximum speed limits and emergency stops, much like how embedded controllers manage operations in other exercise equipment and consumer electronics.

The performance of the control chip directly influences treadmill responsiveness, accuracy of displayed metrics (speed, time, distance, calories), and diagnostic feedback for maintenance or error conditions, and is typically designed to withstand the electrical noise and variable load conditions inherent in motorized exercise machines.

Because treadmills rely on real-time processing of inputs and safety interlocks, the quality and software of the determining chip are critical to both performance and user safety, making it one of the key components in modern treadmill design.

Best Treadmill Under $1000

Many treadmills under $1000 provide solid performance for walking, jogging, and beginner running. Beginner treadmill programs typically focus on gradual progression, alternating walking and light jogging to build endurance and confidence while minimizing injury risk.

Rhythm Fun Treadmill

The Rhythm Fun Treadmill from 100 Spartans is a versatile home cardio machine that blends reliable performance with everyday usability. With a solid user rating and adjustable speed range, this treadmill lets you walk, jog, or run comfortably while tracking key workout metrics such as time, distance, speed, and calories burned, making it ideal for both beginners and seasoned exercisers who want a dependable fitness solution at home.

Whether you’re focused on weight loss, steady cardio training, or walking workouts, this model strikes a balance between functionality and ease of use for daily conditioning. 

Airhot 2-in-1 Under Desk Treadmill

The Airhot Under Desk Treadmill is designed with modern living in mind, combining a slim, space-saving profile with quiet operation and cushioned shock absorption to support walking and jogging anywhere in your home or office.

Its quiet motor and advanced anti-slip belt make it a great choice for users who want to increase daily activity without disturbing others, while the wide, cushioned deck reduces joint impact so you can walk or jog longer with greater comfort. This under-desk capable treadmill brings consistent cardio training into tight spaces without sacrificing performance. 

Umay Fitness U50 Treadmill

The Umay Treadmill stands out as a higher-end home treadmill option in the 100 Spartans lineup, offering robust performance and smooth operation for more serious walkers and runners.

With a premium build, manual incline options, and a responsive digital display, this treadmill accommodates a variety of training styles from brisk walking to faster runs, supporting your long-term fitness goals. Its quieter operation and powerful motor help create a consistent indoor running experience that’s suitable for daily cardio workouts and structured training routines.

Conclusion

In conclusion, treadmills remain one of the most versatile and evidence-backed pieces of cardiovascular equipment available, supporting everything from weight loss and heart health to joint-friendly training and structured performance workouts. Scientific research consistently shows that treadmill walking and running improve aerobic capacity, metabolic health, and overall energy expenditure, while features such as incline control, speed regulation, and cushioned decks allow users to tailor intensity safely and progressively.

 Whether the goal is burning body fat, improving endurance, or maintaining consistent daily movement, treadmills provide a controlled and reliable environment that adapts to users at every fitness level.

Beyond training benefits, proper treadmill use and maintenance play a critical role in long-term performance and injury prevention. Understanding concepts such as belt lubrication, belt adjustment, incline selection, footwear choice, and knee-friendly biomechanics helps ensure smoother operation, reduced mechanical strain, and safer workouts.

When used with good form and gradual progression, treadmills are not inherently harmful to the knees and can actually reduce impact stress compared to outdoor running on hard or uneven surfaces, making them suitable for both beginners and experienced athletes alike.

Finally, choosing the right treadmill depends on individual lifestyle needs and space considerations. Compact under-desk models support movement throughout the day, while full-size treadmills with higher power and stability accommodate more intense training. When combined with consistency, smart programming, and basic maintenance, a quality treadmill can be a long-term investment in health, resilience, and sustainable fitness.