How to run on a treadmill? Tutorial for beginners

How to run on a treadmill? Tutorial for beginners

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A beginner’s treadmill workout can be a good start and a solid foundation for fitness. It not only helps you warm up, but also makes you feel comfortable, this is something to be happy! Next we will show you how to use the treadmill correctly.

Simple introduction about treadmill

Treadmills provide a safe and convenient way to exercise, even when it’s dark, snowy or hot.

One problem with winter running is that running outside is usually not safe. Slippery roads, snow-covered paths and limited daylight hours often force us back to the indoor treadmill for long distance running and exercise.

Today’s treadmills are carefully designed. There are a lot of apps on the treadmill’s computer. You can watch YouTube and Netflix or listen to music directly on the treadmill training. These programs can make running enjoyable.

Running on a treadmill is completely different from running outdoors; after all, even if your energy is diminished, the belt will keep you in step. However, it is closer to running outdoors than sitting on the couch. Whether you’re running on a treadmill or just walking, here are some key tips you should know to make the most of your time on the treadmill.

How to start your treadmill training

If you want to lose weight or exercise by running, the treadmill will be a great tool. You can choose to buy a treadmill yourself or go to the gym for running.

If you have never used a treadmill before, or even know how to turn on the treadmill, here are some basics.

The best way to get started is to stand on the conveyor and press the “Start Exercise” button. Most treadmill give you a countdown and the belt starts to move.

You might think: What is the best speed for beginners to run on a treadmill? It all depends on you.

The belt will start at a very slow speed, and it will let you use the speed arrow to speed up the treadmill, and you will feel comfortable when you gain confidence on the treadmill.

Your treadmill may ask you to enter some details about your weight, age and goals. This is optional. The calorie counters on most treadmills are not very accurate, but if you want to track your workout, adding these will give you a better indication.

Make sure you have set the treadmill to your preferred training style. If you need help, asking a gym employee is the right choice, rather than trying to guess the button, cause safety is more important than anything else!

What incline should I use on my treadmill?

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First, it’s important to understand that running on a treadmill is not the same as running outdoors. In order to compensate for the lack of wind resistance, we usually set the incline of the treadmill to around 1%.

Today, most treadmills have slope options, and many even have drop options. If you are participating in the Los Angeles Marathon, you need to practice downhill before the race, which is very helpful.

Many treadmills have preset programs that automatically adjust the incline to simulate a specific slope. This can be a fun way to stay easy. Let us assume that you are training for a long and flat running like the Paris Marathon.

Running for a long time is a good idea. It simulates the movement pattern of the muscles and the subsequent fatigue. This is caused by the continuous running in the flat ground, so that your body can adapt gradually and there will be no accidents on the day of the game.

However, suppose you are training for another race, such as the Los Angeles Marathon, which has a lot of downhill runs. Therefore, finding a treadmill to reduce consumption is a very sensible choice, it can adapt your body to long downhill running.

This is a tool used by many runners, even if outdoor running is possible. So look at the gym near you, find a treadmill for you, or simply buy one!

6 Tips of treadmill workouts for beginners

  • Start from walking

Registered personal trainer Jill McKay says it’s best to start by walking and determine your speed. For example, starting at a speed of about 3 miles per hour. Then you can slowly increase the speed.

“It is best to warm up for at least five minutes, at a moderately moderate walking speed, such as 2.5 mph or 3 mph.”, said McKay.  “And then increase the pace until you are a little breathless during your workout. For beginners, ranging from 5 minutes to 15 minutes.”

  • Determine how long you want to exercise

McKay recommends that you need to know how long you want to sweat before you get into exercise. A clear goal will help maximize your efforts.

“If you’re doing a 5-minute warm-up, 5-minute of exercise, and 5-minute of relaxation, it might be a little better than a 30-minute treadmill workout,” McKay explained.

  • Try this three-minute test

If you are just starting to exercise, you may need a test to check your physical condition. Exercise physiologist Jerry Snyder recommends a three-minute test. Walk for a minute, jog for a minute, and run for a minute. After that, if you still feel comfortable and breathe smoothly, increase the speed by a few miles per hour.

“Every day you feel different; sometimes you run faster than others,” Snyder explained, adding that the time to rejuvenate the body is important. So, embrace those slow days!

  • Warm up and stretch

Although warm-up is necessary for all physical activity, it is especially important befour workout when increasing the slope on a treadmill. Increasing the slope will tilt the machine, mimicking the feeling of going up the mountain and exercising the muscles at the back of the leg.

First, walk on a treadmill without a slope to warm up your muscles. Then leave the treadmill and enjoy a good hamstring stretch between warm-up and exercise. This can help you avoid cramps and maximize your workout efficiency.

  • Keep stable

Unless you live in a mountainous city like San Francisco, you are probably surrounded by flats. If this is the case, yours should start by setting the treadmill to a slight tilt. This is to avoid injury.

The goal here, like other training, is done with a slow and steady mindset. When you add new exercises to your routine, your body needs some time to adjust. So don’t give yourself too much pressure!

  • Don't run too long on the slope

The core of exercise using a treadmill is to simulate outdoor walking or running, so a 30-minute uphill sprint is unrealistic. For beginners on treadmills, Snyder recommends not practicing for more than five minutes at a time.


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Just like using any complicated sports equipment, protecting your safety is the most important thing. If you feel uncomfortable while using a treadmill, consider this: Most treadmills have a seat belt that should be firmly pinched to your clothes when you start running. This clip is tied to the treadmill with a long rope to prevent the runner from fainting or falling off the treadmill for any reason. When the rope receives a strong enough pull, the treadmill will stop immediately to prevent further damage.

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