Manual treadmills give you a great lower body workout and years of use. On a manual treadmill, there is no power cord or motor, so the workout is powered by your feet and legs. Before starting your workout, take the treadmill out of your storage area and unfold it. You may need to wipe it down to remove dust and build up, depending on how long it has been since it was last used. Make sure that your running belt is tight and inspect it for any cracks or tears. Finding cracks or tears are a good indicator that you need to replace the belt. Make sure you set your treadmill on a flat surface to prevent tipping and falling.
Step 1
Stretch before stepping onto the treadmill. Target your calves, thighs, ankles and hips. This will loosen the target muscles and help avoid cramps or injury.
Step 2
Adjust the incline to your desired height. Most manual treadmills have a lever at the bottom of the equipment that you move to either heighten the belt or lower it. Make sure it is adjusted before getting on your treadmill to avoid interrupting your workout.
Step 3
Place your feet on the walking belt, hip width apart to decrease chances of injury. Place your hands on the handlebars to help you balance.
Step 4
Walk slowly, making sure you have good traction on the belt with your running shoes, moving the belt with your feet. This will help you get a rhythm going and make movement easier.
Step 5
Pick up your pace. You can now start power walking or running. Running is a little harder on a manual treadmill, so make sure that you have the strength in your legs to move the belt. It may take a couple of workouts before you are able to do this.
Step 6
Work with your treadmill for 20 to 30 minutes. When you are done, make sure to rehydrate yourself by drinking plenty of water. Stretch to keep the leg muscles loose and avoid cramps. Stretches that work best upon cool down are hamstring stretches and ankle stretches. Stretch your back and hips as well, since brisk walking on the treadmill has worked those areas.
Step 7
Wipe down your treadmill after you have cooled down and fold it. Place it where you have space for it's storage until your next workout.
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