A treadmill provides a controlled environment for a beginner jogging routine. The treadmill belt gives you a cushioned running surface, and you don't have to worry about weather conditions or the dangers of running alone outdoors. Whether you run at the gym or on your home treadmill, your routine should start slow to prevent injuries. Learning how to properly run the machine further reduces your risk for accidents and injuries. As you increase your jogging endurance, the treadmill allows you to increase the difficulty of your runs.
Step 1
Ask for instruction on using the treadmills if you plan to work out at the gym. Learn about all the controls and safety features so you understand how to use the machine properly. If you bought your own treadmill, read the manual thoroughly, and explore the options before getting on the machine.
Step 2
Wear proper running shoes on the treadmill just as you would running on the road. This gives your foot the proper support and protection necessary to prevent injuries.
Step 3
Stand with your feet on either side of the belt when you turn on the machine. This prevents you from flying off the back of the machine if you accidentally turn it on at a fast setting.
Step 4
Walk at a slow speed on the treadmill so you get used to walking on the moving belt. Warm up at a walking speed for five to 10 minutes before gradually increasing the belt speed to a comfortable jogging pace.
Step 5
Alternate between fast and slow intervals. Slow to a walk on your slower intervals if necessary in the beginning. Start with one minute at a faster jogging pace followed by two to three minutes at a slower walking pace. Gradually increase the jogging time and decrease the walking time as you build endurance during the workouts.
Step 6
Increase the incline on the treadmill for short intervals for a more challenging workout. This also helps build your endurance and overall jogging ability.
Step 7
Reduce the treadmill speed for the last five to 10 minutes of every treadmill jogging session as a cool-down period.
Tips and Warnings
- Jog with proper form on the treadmill. Avoid the temptation to lean forward and hold onto the bars. Instead, focus on keeping your body upright as you jog.
Member Comments