The key to running effectively on a treadmill is to emulate the natural motions you would use during normal running elsewhere. Don't look at your feet while you run. Instead, keep your shoulders back and your head facing forward. Don't drift to the sides of the treadmill, or you risk falling off the belt. Instead of short choppy steps, use a natural stride.
Goals
If you're just looking for some quick cardiovascular exercise, you can hop on the treadmill and run until you get tired. But if you want to build endurance, tone your muscles and burn calories, you should set goals for each workout that challenge you. After each run, write down the incline and speed settings you used, as well as the length of your workout. Note whether you felt fatigued at the end of the exercise. In subsequent workouts, challenge yourself to do better by increasing the speed, incline or the length of the workout.
Pain
If you experience pain during your workout, stop immediately and identify the cause. For example, if your knees begin to hurt, this could be a sign that you are landing too hard on the treadmill. Adjust your technique so that your foot falls are less severe, or lower the speed so that you don't have to run as hard. If you experience severe or continual pain, talk to your doctor before continuing with your running workouts.
Safety Rails
Safety rails are designed for emergency situations in which you trip and fall. Use them when you have trouble with your balance, but otherwise leave them alone. Holding onto them while you run will disrupt your normal gait and decrease the effectiveness of your workout. If you find it difficult to run normally without hitting the safety rails, choose a larger treadmill.
Stopping
A cool-down period is important because it allows your body to relax after a strenuous workout and also makes it easier for you to dismount the treadmill. As you near the end of your run, gradually decrease the pace until you reach a casual walking speed. If there's an emergency and you need to dismount rapidly, hit the emergency stop button or remove the tethered safety key. The treadmill will stop quickly, so be prepared to grasp the safety rails, if necessary.
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