The treadmill can be overwhelming when you are a beginner; however, most models are easy to use. You just have to take the step to hop on one and try it out. Once you become familiar with the operating buttons and then become comfortable walking along the belt, you will be ready to pick up the pace and eventually move from walking to running.
Getting Started
If you work out in a gym, seek the assistance of a floor supervisor or a personal trainer to help you get started. This will make things easier. If you are using an at-home model, thoroughly read the instruction manual. Step onto the treadmill, facing the operating console. Look down, and you will recognize the belt of the treadmill. Along the belt will be two stationary platforms that run the length of the machine. Step on these stationary platforms, with one foot on each side of the belt.
Each machine is a little different. There will likely be a button that says "Reset" or something similar. Push this button and hold it to make all numbers on the machine go to zero. This clears the workout from the last person on the machine, instead of picking up where he left off. Press "Start," if that button exists. If not, simply press the button for an increase in speed, usually marked by a plus sign. You will notice that the belt will start moving and the time clock will start. Increase the speed to about 1.5 to 2.0 mph. Grasping the handrails lightly, step onto the moving belt and begin to walk.
Gain Balance
Depending on your exercise level, this speed may feel very slow. Use the speed button to increase to a normal, somewhat brisk, walking pace. This may be 2.5 mph, 3.0 mph or maybe even faster.
At first you may feel the need to hold the handrails throughout your workout, and this is okay, but make it a goal to eliminate this need. Try walking without holding them, swinging your arms naturally. Return your hands to the rails if you feel you are losing your balance.
You may need to slow your speed until you get the hang of it. Do this by pressing the button under "Speed," usually marked by a minus sign. As you continue to use the treadmill, your balance will improve.
Walk, Then Run
Few people can hop right on a treadmill and begin running. Do some walking workouts before you run. Once you can walk on the treadmill at a brisk pace for 20 to 30 minutes without holding the handles, this will indicate that you can manage running.
Balance and comfort are the keys. If you feel unbalanced walking, you will likely feel this way running. Considering the belt speed is much faster when running, this can result in tripping and injury. Increase the speed only when you are ready and feel comfortable on a treadmill.
Interval Workouts
The best way to include running in your treadmill workouts is to perform walking and running intervals. Warm up by walking for about five minutes and then reach a speed where you are at a brisk, but comfortable walking pace, about 3.0 to 3.5 mph. Slowly increase the speed of the belt until you must start running to keep up.
Try running for 30 to 60 seconds and take note at what speed you are comfortable. This may be at 5 mph or even faster. Then return the speed to walking, and walk for two to five minutes. Alternate these jogging and walking intervals for the full length of your workout, preferably 30 to 60 minutes.
If you are in good shape, increase the speed during the jogging phase. As the weeks progress, slowly increase your running time and decrease your walking time until you are running the entire workout.
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