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How to Run Properly on a Treadmill

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A treadmill is unquestionably most popular indoor workout machine that keeps you fit and healthy. It is the best machine for people who don’t have time to run/exercise outdoors. Running on a treadmill isn’t fun and look like running outside, but you should do it mindfully or else it can cause injury.

How to Run on a Treadmill

How to Run on a Treadmill:

A treadmill is a great alternative for runners, especially when unfavorable weather or any safety issues makes them unable to run outside. For information on benefits of treadmill, Click Here to read the article.  To make treadmill run a safe, effective and enjoyable, you have to follow these tips.

  • Do some warm-up before starting your workout on the treadmill. It raises your heart rate, sends oxygen to muscles and raises your temperature. Start it with a walk or jog before picking up the pace.
  • Learn about different functions of the device like a heart-rate monitor, calorie burn calculator, pre-set workouts/intervals, speed display, etc. before using to maximize your workout.
  • Wear good quality running shoes with thick socks that fit properly, absorb shock and won’t be worn out easily.
  • Initially, set the incline of your treadmill to zero till you are comfortable to run. Then increase your incline or speed gradually to push yourself for an effective workout.
  • Avoid setting the incline too steep (more than 7%), as it may cause too much strain on the ankles, back and hips. Mix up the flat running and steep incline to build stamina, strength and endurance.
  • Practice good posture like the body should be upright & straight, head up, back straight and shoulders level while running on a treadmill. Avoid holding on to the handrail/console and don’t lean forward while using the treadmill.
  • Also, swing your arms without holding onto the handles/handrails to maximize your workout.
  • Make sure to find the right speed/incline to make yourself run/walk without grabbing the handrails.
  • Don’t look down while running/exercising to check parameters on the console. Always look straight ahead and run in the middle until you completed the workout.
  • Overstriding is another mistake, instead take short, choppy strides. Place your feet straight under your body but not ahead or behind. Also, keep the stride short and quick to reduce the impact on your legs.
  • Try to improve your stride count with short and quicker strides. Pro runners can run at a rhythm of about 120 steps per minute.
  • Don’t step on/off while the treadmill is moving, as it may cause injuries. Slow down the machine and step off carefully.
  • To get rid of boredom and to run for a longer time, you can create a playlist and use headphones while running on the treadmill.
  • One may get dehydrated while running on a treadmill. So, don’t forget to hydrate and keep a bottle of water within your reach. Drink at least 4 – 6 ounces for every 20 minutes.
  • Make sure to visit the bathroom before you start using the treadmill. Or else, a break in your workout will interrupt the rhythm and slower it.
  • Most treadmill models feature a safety harness, which is a small clip that attaches to your clothes while you’re running and prevent you from falling off by stopping the treadmill.
  • It’s essential to cool down your body at the end of your run. End the workout by walking or slow jogging for 8 – 10 minutes before you step off the treadmill till your heart rate and BP set to normal.

Common Mistakes People Make While Running on a Treadmill:

Here are a few most common mistakes that people make while running on a treadmill.

  • Taking Long Strides – Most people take long steps while running on a treadmill. It will let your body weight land in front of you and cause strain on your joints.

Taking Long Strides

  • Holding the Bar – If you’re holding the bar of the treadmill then you burn fewer calories and mess up with your posture. So, walk/run naturally as you run outdoors.

Holding The Bar

  • Not Doing Warm-Up – Doing warm-up is essential before and after every workout to burn more calories without hurting yourself. But most people start running on a treadmill without doing any warm-up. Start it slowly with walking, jogging and then running on a treadmill.

Not Doing Warm Up

  • Following the Same Routine – It is essential to change your workout routine for every 2 – 3 weeks to burn more calories, why because following the same routine, the body gets comfortable and starts to burn fewer calories.

Following The Same Routine

  • Holding the Breath – One has to keep breathing while exercising/running. Try to get control over your breathing but avoid holding the breath.

Holding The Breath


The above-mentioned procedure will let you know the basics of how to use a treadmill for indoor running. Having any queries, then share it with us in the below comments section.

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