Run On Treadmill

Run with a natural stride. Keep your gaze forward and your shoulders relaxed. Land mid-foot rather than slamming your heels down.

Quick facts

Primary and secondary muscle groups targeted by this movement.

cardio

quads

What you need and how to position yourself before starting.

weight machines / selectorized

Alternate

Standing

timedistance

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Approach the treadmill and ensure it is turned off.
- Stand on the side rails with your feet hip-width apart.
Step 2Adjust Settings
- Select your desired workout program or set the speed and incline manually.
- Make sure to adjust the safety key if necessary.
Step 3Start the Treadmill
- Step onto the treadmill belt while holding onto the handrails.
- Press the start button to begin the treadmill at a low speed.
Step 4Begin Walking
- Once the treadmill starts, carefully step onto the moving belt with one foot, then the other.
- Keep your posture upright, with your shoulders relaxed and arms at your sides.
Step 5Increase Speed
- Gradually increase the speed to a comfortable running pace after you feel stable.
- Use the buttons on the console to adjust the speed as needed.
Step 6Maintain Form
- Keep your head up and look forward, not down at your feet.
- Ensure your arms are bent at a 90-degree angle and swing them naturally as you run.
Step 7Cool Down
- After your workout, gradually decrease the speed to a walking pace.
- Allow your heart rate to come down before stepping off the treadmill.
Step 8Finish the Workout
- Once you have cooled down, press the stop button to end the session.
- Carefully step off the treadmill and ensure you are steady before moving away.