A treadmill can be beneficial to those who include running and walking as part of their exercise regimen. You can use a treadmill in your own home or at a gym. MayoClinic.com recommends that you warm up before beginning an aerobic to prevent muscle strain and injury. The pace of your treadmill workout program depends on your level of fitness and your goals.
Identification
On a treadmill, you have control over the speed at which you walk or run, and you can control the incline. Familiarize yourself with the control panel, know the different workout programs your treadmill has and the controls for the adjustable speed, incline, mileage and time. For beginners, the advantage of knowing your time, distance and the pace at which your running helps you track your fitness goals.
Beginning a Program
According to Cool Running, an online running website, a beginner should ease into a running program gradually, it should be less of a strictly running workout, and more like a jogging and walking program. Treadmill sessions should last primarily 20 to 30 minutes a day, three times a week in the beginning. Work out every other day so your muscles will have time to recover.
Workouts
On the treadmill, set your incline at zero, your speed between 1-1/2 and 2-1/2 mph and walk at this pace for five minutes to properly warm up. The next pace is a fast-walk at which you set the speed for 3.0 to 4.0 mph, to jog set the speed to 4-1/2 to 5-1/2 mph, and for running 6.0 to 7.0. Fluctuate between these speeds, walk for to two minutes, than jog for one minute, until you complete a 20 to 30 minute workout.
Considerations
Stand tall when walking or running on the treadmill and don't hold on to the bars. You should be swinging your arms and keeping a proper running form. If you have bad knees, walk or jog at a lower speed, but adjust the incline to 2-1/2 to 10.0 to get a good workout.
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