12 Tips for Using a Treadmill Correctly

Treadmills are one of the most commonly used fitness devices in gyms, and for good reason. They provide a great alternative when adverse weather or safety concerns make outdoor running difficult. Here are some tips to help you use a treadmill effectively, easily, and safely. A person wearing black shorts, a gray T-shirt, and black sneakers with white patterns is exercising on a treadmill in a gym. The treadmill is located in a bright room with sunlight streaming in through the windows, creating a warm atmosphere.

1. Warm-Up

Jumping on the treadmill and cranking up the speed might seem cool, but just like outdoor running, warming up is crucial. A proper warm-up increases your heart rate, raises your body temperature, and activates your muscles, making your workout more efficient. A 1-5 minute walk or light jog is sufficient before increasing speed or incline.

2. Know Your Treadmill

To maximize your workout, familiarize yourself with your treadmill’s features. If you're using a gym treadmill, ask a trainer to show you how to use it. Key features to understand include:

Heart Rate Monitor: Helps you gauge workout intensity.
Calorie Counter: Displays estimated calories burned, although it may not be perfectly accurate.
Preset Programs: Offers varied workouts by automatically adjusting speed and incline.
Speed Display: Shows your running speed in mph or km/h.

3. Add Some Incline

Set the treadmill incline between 1% and 2% to better simulate outdoor running. If you're a beginner, start with zero incline and increase it as your fitness improves. Running at a zero incline is like running slightly downhill, which can be too easy and less effective. A young woman in a black sports bra and tight leggings stands in a gym, smiling confidently towards the camera. Her right hand is gently touching her toned right arm muscle, showcasing her fitness. Behind her, various exercise equipment and windows can be seen, allowing a glimpse of the exterior buildings through the natural light.

4. Avoid Too Much Incline

Setting the incline too high (over 7%) can put excessive stress on your back, hips, and ankles. A mix of steep inclines and flat running is best. Don't run on a steep incline for more than five minutes continuously. Alternate between flat and inclined running to build strength and endurance safely.

5. Don’t Hold the Handrails

Handrails are meant to help you safely get on and off the treadmill, not for holding during your run. Holding them forces you to hunch over, leading to neck, shoulder, and back pain. Instead, keep your body straight and look ahead, swinging your arms naturally.

6. Keep Your Body Upright

Maintain an upright posture, even though the treadmill belt pulls your feet back. Leaning forward too much can cause neck and back pain and affect your balance. Regularly check your posture, ensuring your shoulders are above your hips and your core is engaged.

7. Don’t Look Down

Avoid constantly checking the time or distance on the console, as looking down can affect your running form and cause you to hunch over. Keep your gaze straight ahead for the safest and most effective running form.

8. Mind Your Stride

Run naturally on the treadmill as you would outdoors. Avoid short, choppy steps and overly long strides. Your feet should land directly under your body. If you're uncomfortable, slow down until your stride feels right, then gradually increase the pace.

9. Increase Your Strides

The more steps you take per minute, the more efficient your run. Count one foot’s steps for a minute and multiply by two to find your steps per minute. Aim for around 180 steps per minute for the best efficiency.

10. Don’t Jump On or Off a Moving Treadmill

Avoid injuries by not jumping on or off a moving treadmill. Lower the speed and incline before stepping off to grab a towel or drink. Prepare everything you need before starting your run.

11. Listen to Music

Listening to music can make treadmill running more enjoyable and help you run longer. Choose motivational songs to keep your energy up. If you prefer watching TV or movies, ensure your posture remains correct and don’t strain your neck.

12. Stay Hydrated

You may lose more water running on a treadmill than outdoors due to less air resistance. Keep a water bottle within reach and drink 100 ml of water every 20 minutes.

13. Cool Down

Cool down after your run to avoid dizziness. Gradually slow down your pace instead of stopping abruptly to let your heart rate and blood pressure decrease slowly. Walk or jog slowly for 5-10 minutes until your heart rate is below 100 bpm. A woman in a pink workout suit and hat is using a treadmill in a gym. She wears headphones and looks focused ahead, seemingly engaged in a running or jogging session. The treadmill is located in a spacious and well-lit room with light-colored walls and a wooden floor appearance.

By following these tips, you can make your treadmill workouts safe, effective, and enjoyable.