Treadmills are one of the most popular pieces of home exercise equipment and allow you to run regardless of the weather. Some people prefer them because they get bored running and want a television screen to look. Others prefer them because they are too shy to go running in public. Almost anyone can use a treadmill and do so safely, as long as they understand a few basic tenets of treadmill use and take caution when operating the machine.
Step 1
Attach the clip end of the treadmill key to your clothing. This is an important safety measure because if you fall, the clip will pull out the key and stop the treadmill.
Step 2
Stand with one foot on each of the rails next to the treadmill belt.
Step 3
Decide whether you want to run using an incline. Many treadmills can incline their belts up to 15 degrees, replicating running on hills. This will create more work for your body to do and will also tire you out faster. Beginners should start out using no incline or a mild incline around 1 to 2 percent, then go from there.
Step 4
Insert the treadmill key. The treadmill belt should start moving. Make sure the belt speed is on the lowest setting.
Step 5
Step onto the treadmill belt. You should be at a walking pace.
Step 6
Decide whether you want to work out on your own or according to a program. Many treadmills offer structured programs tailored to your interests, whether you are trying to burn calories or train for a specific distance. Programs save you the guesswork of changing pace and incline on your own, but they require you to be aware of the upcoming changes in speed and incline. Most treadmills featuring programs also have screens that inform you about where you are in the program.
Step 7
Slowly increase the speed until you are moving at a pace you would like.
Step 8
End your treadmill session by slowing the treadmill belt back to the minimum speed. Step onto the foot rails and remove the key.
Things You'll Need
- Running shoes
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