How to Run on a Treadmill

Overview

Treadmills are used in gyms and homes as a way to improve fitness. When you use one regularly, for at least 30 to 40 minutes, three to five times a week, a treadmill can increase your endurance, stamina and strength. A treadmill increases heart rate and forces the muscles in the buttocks, thighs, calves and other supporting muscles and tendons to continually move your legs against the moving belt underneath your feet. With programmable settings for virtually any fitness level, treadmills can be an effective way to run.

Step 1

Step onto the machine. When the treadmill is turned off and the belt is not moving, step onto the platform with both feet. You should be wearing properly-fitted running shoes, shorts and a T-shirt for maximum comfort and ease of movement. Face the display monitor and use the handrails for balance until you start running.

Step 2

Choose your settings. Treadmills come with settings that let you control the intensity of your workout and monitor your progress. Based on your fitness level and goals, select the appropriate speed and incline. For example, selecting a setting of 7 miles per hour would have you running an 8:57 pace per mile. Some machines will also ask for your weight so they can calculate the number of calories you burn during your workout. When you have selected your choices, hit the "Start" button and the belt will begin moving.

Step 3

Begin running. It is better to start out slowly and gradually increase the speed once your muscles are warmed up. Maintain a straight posture and look forward to help keep your balance. Distribute your weight evenly on both feet, and your knees. Keep your toes facing forward. Use smooth, continuous strides and do not hang on to the handrails, unless you feel off-balance. As with any exercise machine, you need to challenge your body with the level of difficulty, duration and frequency to get the most out of your workout, so if it feels like you are running too slowly, increase the speed.

Step 4

Vary your workout. You can choose a preset program that automatically varies the speed and incline, or manually change these settings yourself. Varying these settings is good for interval and speed training, where the goal is to increase your heart rate to a high level for short bursts with a recovery period between bursts. For example, if running at 6 miles per hour is fairly easy, increase to 7 miles per hour for one minute and then go back to 6 for one minute to recover. Repeating this pattern for 15 to 20 minutes is an effective means of burning fat and calories, while increasing speed and strength.

Step 5

Cool down. When you have finished running, do not immediately stop the treadmill and step off. Slow down the speed and walk for five to 10 minutes to allow your breathing, heart rate and blood pressure to gradually come down. This also allows your muscles to relax and gently stretch. After a cool-down period, stop the machine and step off the belt once it is no longer moving.