How to Properly Run on a Treadmill

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Running on a treadmill can be very beneficial if you prefer to run indoors for safety and other reasons. Some people believe that running on a treadmill is easy and that all you need to do is put on some shoes and get started. However, this exercise has its own set of techniques. Below, we are going to look at some helpful running tips to help you run efficiently and avoid common treadmill running injuries. Let’s take a look.

Step 1: Learn About the Treadmill You’ll Be Using

To make the most of your treadmill workout, make sure you learn the different features of the machine you will use. If you’re using a gym treadmill, ask a trainer to help you understand how it works. You should be familiar with features such as the heart-rate monitor, calorie burn calculator, and interval and speed display before you hop on.

Step 2: Do a Warm-up

Before jumping on the treadmill to start your workout, you should warm up like you would before outdoor running. You can warm up by performing dynamic stretches that will loosen your muscles and joints and get your body moving.

A warm-up increases the heart rate, sends oxygen to your muscles, and raises their temperature for efficient treadmill running. Remember to never begin running immediately as you can shock your body, making the run incredibly uncomfortable.

Step 3: Step Onto the Treadmill

When everything is in order, including the proper inclination, step onto the treadmill center, hold on to the handrails and click the “Start” button. The belt will start moving slowly. Start walking slowly, step by step, then remove your hands from the handrails. Here are some important precautions to take while running on a treadmill to have a great experience and to ensure your exercise safely.

Don’t Look Down

You may be tempted to lower your gaze to monitor your feet when you first start running. The posture, however, will put a strain on your neck and upper back. So, keep your head straight while you run.

Don’t Lean Forward

It’s unnecessary to lean forward as the treadmill moves the feet backward. Leaning forward may result in back and neck pain and loss of balance. Maintain your upright posture.

Don’t Hold On to the Handrail or Console

Although it may appear that holding the rails makes your work harder, you are reducing the load to make it simpler for yourself. Running becomes inefficient, resulting in neck, shoulder, and back pain. Remember that the handrails are only there to help with getting on and off the treadmill safely. Always assume you are running outside to avoid holding the rails.

Woman running on treadmills in the gym

Focus On Your Arm Swing

Your arms should swing in a relaxed way while running on a treadmill. Avoid crossing your arms over your midline as you swing. Instead, swing your arms in a straight line from front to back to generate more power and avoid injuries.

Focus On Your Stride

Running on a treadmill should feel just like running outside. Avoid choppy and short strides. Instead, follow your natural posture. If you feel like your running form is off, slow down until it feels like you have the proper form and then gradually pick up the pace. To help reduce the impact that is placed on your legs, avoid overstriding and keep your stride short.

Breathe Rhythmically

When using a treadmill, make sure to run and breathe rhythmically. The best way to breathe while running is to take two steps, inhale, and then two steps and exhale. Make sure to take deep breaths as well. Proper breathing improves airflow throughout your body and aids in the prevention of stitches.

Don’t Step off or on the Treadmill When It Is Moving

Unsurprisingly, this is a leading cause of treadmill injuries. If you want to take a break, have some water, or use the restroom, slow down the machine, reduce the incline, and carefully step off. Before you begin your run, ensure you have all the items you need (water, towel, headphones, etc.) to avoid unnecessary interruptions.

Step 4: Cool Down

After you finish your run, begin walking to allow your breath and pulse to return to normal, rather than stopping abruptly. Spend 5-10 minutes doing static stretches after your breath has calmed down to prevent your muscles from stiffening.


To do a perfect treadmill run, you should pay attention to every detail, from your warm-up to your shoes. The amount of time you spend on a treadmill depends on your fitness level and goals.

Like any other form of exercise, a treadmill workout helps with weight loss, keeps you fit, and lowers your chances of developing chronic lifestyle conditions such as high blood pressure.

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