Walking on a treadmill offers an indoor alternative to walking outdoors. However, with multiple speed settings, incline changes and a moving belt, it is understandable the treadmill can seem more intimidating than your typical routine. However, by learning to walk on a treadmill you can have another convenient way to burn calories. Understanding how to safely use the treadmill ensures you never have to fear this exercise equipment again.
Step 1
Stand to the side of your treadmill and practice turning it on and adjusting its incline and speed. This will help you evaluate the right speed for you. The most important buttons you should be able to locate easily are the on and off buttons or an emergency stop button, which can be used when you need to turn the treadmill off quickly.
Step 2
Stretch the muscles you are about to work gently. This includes the thighs, calves, back and arms. One to two minutes of light stretching can prepare your muscles for your treadmill session.
Step 3
Step onto the treadmill while the belt is not in motion. Acquaint yourself with the buttons you will need to use and keep any clothing or other items away from the treadmill belt. If your treadmill has an emergency stop key, attach it to your clothing in a place where your moving arms will not pull it loose. If you were to trip or fall backward onto the treadmill, the safety key will pull out and automatically stop the treadmill.
Step 4
Turn the treadmill on and begin at a low speed -- try 2.0 miles per hour. While this will feel very slow, it helps you become acclimated to the moving belt.
Step 5
Look straight ahead as you walk on the treadmill. Looking down can make you feel dizzy and makes walking in a straight line difficult. Instead, walk in the center of the treadmill belt and focus either on either the control panel or a point in front of you.
Step 6
Slowly increase your speed as your feel more able. Adjust the incline if you are comfortable. As a rule, you should not walk so fast that you feel yourself moving back from the treadmill. Because you should be able to reach the treadmill console at all times, slow down the treadmill speed if you feel you are not able to keep up.
Tips and Warnings
- Drink plenty of water before, during and after your treadmill exercise routine to keep yourself hydrated.
- While the side rails on a treadmill belt can be useful in an emergency, refrain from gripping the side rails whenever possible. Holding onto the rails leads to poor posture while you are on the treadmill, which can lead to injury, according to "Arthritis Today." If your treadmill is for home use and features a safety key, always remove the key when the machine is not in use. The strings on the treadmill key can cause strangulation in young children, according to CNN.com.
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