Jogging on a treadmill has all of the health benefits of street running--without the traffic and bad weather. The cushioned surface of many treadmills also puts less strain on your knee joints and ankles. Wear the same type of running kit you'd wear for outdoor training, but make sure you don't have any laces or trailing fabric that could tangle in the machine. Treadmills vary in features and durability, but you should at least be able to change the incline and speed of your machine.
Step 1
Position your treadmill in a secure, flat location away from hazards such as the top of a staircase or a glass table. Make sure no wires trail out near the front of the treadmill. This makes it easier for you to get on and off when jogging without tripping.
Step 2
Familiarize yourself with the treadmill settings, including any emergency stop buttons or cords. If your treadmill can change incline levels, experiment to find a comfortable level before continuing. Steeper inclines mean tougher jogs.
Step 3
Enter your details into the treadmill computer, if your machine has one. Many modern running machines will calculate calories burned, recommend running speeds and create performance tests based on your age, weight and height.
Step 4
Wear running shoes with some shock absorption in the soles. Always wear shoes that fit snugly to avoid blisters or muscle strains. Jogging on treadmills can cause the same kind of feet and calf problems as road running.
Step 5
Stretch before jogging, particularly your legs. Warm up on the treadmill with a slow jog or fast walk setting before hitting full stride. Set the speed to around 3 mph initially, according to the Hifit website.
Step 6
Hit the treadmill floor with your heel first when jogging. Let it roll forward, then push off the treadmill with your toes, according to the BBC Sport website. Run nearer the top of the treadmill. If you run near the back, you risk falling off the machine.
Step 7
Relax your arms and let them pump by your side in time with your jogging strides. Bend your arms by 90 degrees at the elbow. Look straight ahead. Stand straight with your shoulders relaxed, but lean forward slightly at the ankles to keep forward momentum going.
Step 8
Jog for at least 10 to 20 minutes at your peak speed. Cool off at the end of your run by lowering the treadmill setting to around walking speed for five minutes.
Step 9
Keep calm if you feel that the machine is going to fast for your pace. Reduce the speed slowly, don't simply turn the machine off or hit the emergency button.
Tips and Warnings
- Increase the speed or incline slightly each week to improve your stamina and performance over time. If your machine has a heart rate monitor, try using it to gauge fitness levels and create tailored exercise programs.
- Seek advice from your doctor before using a treadmill if you're seriously overweight, have joint problems or wear a pacemaker.
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