1. Stay Out of the Cold
Treadmills offer a good way to get exercise, especially when the weather is bad. People who live in places where snow and freezing temperatures are common in the winter often find that they have trouble keeping up with a running program without a treadmill. However, working out on a treadmill is not the same as running or walking on solid ground, so there are some things you should keep in mind when planning a treadmill exercise program. For example, you are not getting as much of a workout with a treadmill as you would on the ground, because the machine is doing some of the work. As long as you realize this, you can compensate by adding hills to your workout or running for a longer period of time. There can also be a lot more damage to your knees on a treadmill because the track is moving toward you, and your ankles are getting a bigger workout because you are less stable on a treadmill.
2. Start Out Slow
Begin a treadmill workout by setting the speed at a slow enough pace so you can concentrate on your form. Don't hold on to the handrails, because your arms are an important part of your workout. If you feel unstable, lower the speed. You can increase the speed once you feel that your form is good.
3. Simulate a Hill
If you can set your treadmill to run at an incline you'll get a better workout. However, make sure that the incline isn't set so high that your heels aren't down when you land.
4. Take it in Stride
Use the timer on the treadmill to set your cadence. For example, if you take three steps in one second, your cadence is 90 strides per minute. This is a good stride for limiting the impact of the treadmill running on your knees. If your stride is 90 per minute or less and you pick up your feet you should have a good experience on the treadmill.
5. Challenge Yourself
It's important to challenge yourself on the treadmill because you don't have other runners to compete with. Increasing your speed, incline and time spent running or briskly walking are obvious ways to improve your workout. Interval running--alternating a minute of fast running with a minute or two at a slower pace--is also a good way to train. Many treadmills have televisions and other interactive programs incorporated into them. These can make the time pass quickly as you exercise. However, just make sure you're still getting the most you can from your workout.
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