The Ultimate Treadmill Guide

Running on a treadmill involves more than just changing your location. Today, I’ll guide you through the important aspects of treadmill running, ensuring you can enjoy a safe and pleasant indoor marathon experience. A photo showing three young women using treadmills in a gym. They are wearing sports attire, two in pink and black sport tops, and one in a pink sport top. They appear focused on their workout, with a gym background featuring mirrors and other exercise equipment.

Before You Start Running

1. Ensure Proper Ventilation

Oxygen is essential for running, so make sure your running space is well-ventilated. Avoid running in a closed room, as it can cause dizziness and nausea due to lack of oxygen. If possible, use a humidifier and air purifier to make your running experience more enjoyable.

2. Warm Up

Don’t skip the warm-up just because you’re running on a treadmill. Neglecting this step can lead to injuries. Perform the same warm-up exercises you would for outdoor running: leg stretches, squats, ankle rotations, and muscle stretches to increase muscle temperature and flexibility.

3. Pre-Run Check

Even if you used the treadmill yesterday, always check it before starting. Ensure the surface is dry and stable. Familiarize yourself with the treadmill’s functions, such as heart rate monitoring, calorie counting, speed adjustment, and emergency stop, especially if it's a new machine.

4. Choose a Running Mode

Modern treadmills offer various modes like “Fat Burn,” “Climb,” and “Random.” Choose a mode that suits you, or manually set up a custom mode. If you have knee or joint issues, opt for a treadmill with an adjustable shock absorption system. Studies show that setting the treadmill incline to 2-5 degrees can reduce knee joint strain.

5. Listen to Music, Not Watch TV

Running on a treadmill can be monotonous compared to outdoor running. Listening to upbeat, rhythmic music can make your treadmill time more enjoyable and your run feel easier. Avoid watching TV, as it can distract you, leading to uneven effort and potentially causing accidents. A photograph of two men in a gym. On the left, a middle-aged man in a blue T-shirt and white shorts is exercising on a treadmill, seemingly in a jogging pace. To his right, a younger man dressed in a white sports shirt and gray sweatpants stands beside the treadmill, likely guiding or supervising the older man's workout.

During Your Run

1. Start Slow, Then Speed Up

Begin with a walking pace of 4-6 km/h for 10-15 minutes, then gradually transition to running. Don’t start at a high speed, as your body and feet may not keep up, increasing the risk of injury.

2. Let Go of the Handrails

The handrails are there to help you safely get on and off the treadmill, not to hold onto while running. Holding the handrails can cause you to hunch over, leading to neck, shoulder, and back pain. Run with your abs engaged, chest out, and head up, looking forward. Holding the handrails may feel easier, but it’s a lazy running technique.

3. Take Longer Strides

On a treadmill, longer strides are safer and more fluid. Short strides can cause you to stumble or be thrown off the treadmill. Position yourself in the middle of the belt and maintain that position while running.

4. Avoid Leaning Forward

Many people lean forward because the treadmill belt pulls their feet back. This isn’t necessary—keep your body upright. Leaning too far forward can cause neck and back pain and increase the risk of losing balance.

Tips for Getting Off the Treadmill

1. Slow Down Gradually

Don’t abruptly stop the treadmill. Gradually reduce your speed until the treadmill stops to avoid balance issues and muscle strains. Sudden stops can also negatively affect your heart rate and overall heart health.

2. Stretch After Running

Just because you’re running indoors doesn’t mean you can skip post-run stretches. After running, stretch your muscles to avoid soreness the next day. Don’t immediately sit down on the sofa—stretch to prevent attributing the next day’s muscle pain to the treadmill. A woman using a treadmill in a gym. She wears a white tank top and dark shorts, with her hair tied in a ponytail. She is seen wiping sweat off her forehead with a white towel.

Running on a treadmill is more than just moving your outdoor run indoors. The machine and environment come with their own set of precautions. Learn and apply these tips to enjoy running even during special times.