Walking on a treadmill indoors has some distinct advantages over walking outdoors. The indoor environment means a comfortable temperature and no wind or rain to hamper your workout. Likewise, a treadmill provides a softer, more even walking surface. And, of course, you can control your speed and monitor your distance walked on a treadmill much more consistently than you can outdoors.
Safety
If you're new to using a treadmill, the most important thing to remember is that once the tread starts turning, it won't stop until you turn it off or hit the pause button. You've probably seen TV commercials or movies where a person comically slips off the treadmill because he isn't paying attention to the surface moving below his feet. The truth is that injuries can easily occur if you aren't paying attention. Most treadmills have a safety "key" that is magnetically attached to the machine and also held on by a cord. If that key gets detached from the machine, the belt will automatically stop turning. There is also a big red "Stop" button on most treadmills to hit when you're done working out. If you don't want to stop the belt, but you need to turn around or otherwise pause your walking, you can always step onto the sides of the treadmill for a moment. Just know that when you step back on the belt, it's still going at whatever speed you set for it.
Learn the Controls
If you're looking to buy a treadmill, talk with the dealer about how to operate it. Likewise, if you are in a health club, ask a trainer or at least a knowledgeable patron about how to use it. The main controls are for speed and incline, and they are usually operated with up-and-down arrows. You can also input your weight to get an estimate of how many calories you're burning while walking. Some machines also have heart rate monitors that you can grip with both hands to get a decent estimate of your heart rate at various times in your workout.
Incline
Many treadmills include an incline feature, which allows you to simulate walking uphill. You can either set one incline angle for the entire workout or use a program that varies your angle from a flat surface to a steeper incline over the course of your walk or run. While running with a slight incline helps burn more calories and tones your muscles a little more than running on a flat surface, it also puts more pressure on your knees and hips, so be aware if you start to feel some discomfort from your incline walking. You may also feel that in your shins.
Start Off Easy
There can be a temptation with a treadmill to crank up the speed and see how long you can go at a fast clip. Instead, start off with a slower pace and a shorter workout, rather than burning yourself out at first and never wanting to set foot on a treadmill again. Go for 30 minutes at a comfortable walking speed for your first few sessions until you feel ready to increase the length and/or speed of your workout.
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