Recently, I read a news story about a young woman who got a gym membership and on her first day, she fell off the treadmill. While it wasn’t a serious injury, it reminded me of the importance of knowing how to use a treadmill safely.

This guide is foranyone using a treadmill for the first time; it could help you avoid injuries and get the most out of your workout. Using a treadmill might seem straightforward—just step on, press start, and run. However, there are some key techniques to ensure you use it safely and effectively. By developing proper habits, you can significantly reduce the risk of injury.

Tip 1: Always approach the treadmill from the side, not directly from the back. Most people step directly onto the belt from behind, which can be dangerous if the belt is moving. This might have been the case with the woman in the news. She probably stepped onto a running treadmill, causing her to be thrown off. To avoid this, step onto the treadmill's side rails first. If you must approach from the back, step onto the side rails before moving forward to the start button.

Tip 2: If you’re holding a water bottle, phone, or any other item, place them in the treadmill’s storage compartments before starting. Holding items while running is risky. Most treadmills have an emergency stop clip with a cord. Attach this clip to your clothing before starting the treadmill. This device is crucial for quickly stopping the treadmill in case of emergencies, like if you start losing your balance. Once you’re ready, locate the control panel. If you’re unsure which buttons to press, remember: green usually means go, and red means stop. The speed adjustment buttons are typically on the right side of the panel, while the incline controls are on the left.

Tip 3: For first-time users, after starting the treadmill, don’t immediately place both feet on the moving belt. Instead, start by walking with one foot on the belt to get used to the movement, then gradually place both feet on the belt.

Tip 4: When you first stand on the treadmill with both feet, you might feel unsteady. This is normal as your body adjusts to the moving belt. Keep holding the handrails until you feel balanced. Once you’re comfortable, you can let go of one hand, then the other, until you can walk steadily without holding on.

Tip 5: After completing your workout, press the red stop button. The belt will gradually slow down. Stand on the treadmill for a moment to regain your balance before stepping off. It’s common to feel a bit dizzy or unsteady when you first step off, but this sensation usually passes within a minute.

By following these tips, first-time treadmill users can reduce their risk of injury and have a safer, more enjoyable workout. I hope this guide helps you get started on the right foot!