Hoe begin ik met trainen op een loopband? 3 verschillende schema’s

Tuesday 5 May

Movement is different for everyone. Maybe you’re a parent making the most of nap time, or a remote worker fitting in exercise between meetings. For some, movement is a way to rebuild strength after an injury; for others, an anchor in a busy week to recharge mentally. Whatever your reason, a treadmill makes movement achievable on your terms. In this article you’ll find three plans to help you start treadmill training responsibly.

First of all: why training on a treadmill is a good idea for everyone

Training on a treadmill is less demanding on your body than running on pavement. The cushioning in the belt absorbs the impact of your steps, which is better for your joints. This makes it not only a great addition without risk of overuse if you’re an avid runner, but especially if you want to build up slowly after a period of inactivity or are a bit older.

#1 Plan for getting back into movement (7 weeks)

This plan is aimed at (re)starters or older adults looking to build a base level of fitness. The goal is consistency, not speed. The focus is on gently letting your heart rate and muscles get used to movement in your own familiar environment. The treadmill offers comfort and safety — with the handrail and armrests you walk more confidently and relaxed, step by step. You’ll work towards walking half an hour daily, which has many proven health benefits, and from there you can move on to your next goal if you wish.

Week	How often?	Duration	Speed
1-2	3x per week	20 min	4.0 km/h
3-4	4x per week	25 min	4.5 km/h
5-6	5x per week	30 min	5,0 km/u
7+	5x per week	35 min	5,0 km/u

#2 Plan for fat burning and weight management (4 weeks)

Want to start moving to work on your weight? Walking on a treadmill is the perfect low-barrier start. Many people wonder: can you lose weight on a treadmill just by walking? The answer is: yes, absolutely. Burning calories effectively on a treadmill isn’t about maximum effort, but about a steady pace that keeps your heart rate in the right zone.

The treadmill is the ‘secret weapon’ here, because you can increase your calorie burn with the incline function without having to run, keeping the load on your ankles and knees low. Outside, it’s hard to find a consistent 5% incline that lasts exactly 40 minutes. On the treadmill you create your own custom ‘hill’ and burn more calories in less time.

Week	Training	Speed	Incline
1	3x 20 min	4,5 - 5,0 km/u	2%
2	6%	5,0 km/u	3%
3	8%	5,3 km/u	4%
4	12%	5,5 km/u	5%

#3 Plan for building up to a 5 km run (8 weeks)

The transition from walking to running is often when injuries occur. The treadmill helps you prevent this with its consistent cushioning and the ability to time interval blocks precisely. A controlled build-up is essential. This plan helps you work towards a continuous run without injuries. Pay attention to the sound of your feet — a loud ‘slap’ on the belt often means your strides are too long; try to land light and quiet.

Fase	Duration	Training (3x per week)	Speed
1 (wk 1-2)	20 min	2 min jogging / 2 min walking	7,0 - 8,0 km/u
2 (wk 3-4)	25 min	5 min jogging / 2 min walking	7,5 - 8,5 km/u
3 (wk 5-6)	30 min	10 min jogging / 2 min walking	8,0 - 9,0 km/u
4 (wk 7-8)	30 min	Continuous running	Your own pace

Tips for a good workout, regardless of your schedule

Easy start: always give your muscles five minutes to warm up at a low walking pace.
Natural posture: look ahead, not at your feet. This helps you stay upright and prevents unnecessary tension in your neck and shoulders.
Cooling down: don’t skip the last 5 minutes. By gradually reducing your pace, you prevent dizziness when stepping off the treadmill.
Consistency: it’s more effective to move briefly more often than to do one overly intense session per week. Movement should give you energy, not drain it.
Enjoyment: make your workout something to look forward to. Listen to your favourite music or podcast, or combine it with watching a series — efficient me-time.

Which treadmill fits your schedule?

Choosing a treadmill depends on your reason for moving. For daily walking and fat burning, the Moov Walk Plus and Moov Walk are an excellent foundation. Planning to run or work towards running? The Moov Run and Moov Run Plus offer the extra stability and speed you need.

The most important thing when starting to move (more) is to take it easy, step by step. Want personal advice on which plan suits your movement needs? Consult your GP, a physiotherapist or a certified trainer. We’re also happy to think along — don’t hesitate to contact our support team.

Frequently asked questions

That depends on the intensity of your workout. Walking at a leisurely pace every day has all sorts of proven health benefits. When it comes to running workouts, your body usually needs a recovery day between sessions.

Combine it with something you already do. Go for a walk during a meeting, watch a TV show, or listen to your favorite podcast. That way, your workout won’t feel like a chore, but like a regular part of your day.

Listen to your body. If you experience sharp pain in your joints, it’s best to take it easy. Progress comes from consistency, not from pushing yourself too hard.