Indoor Running
Indoor running is steady running on a treadmill, where the belt moves under you so you can control your speed and incline in any weather. It works the quadriceps, hamstrings and calves, with help from the glutes and abs, and builds cardio fitness. It suits beginners who want a controlled pace as well as experienced runners who want a measured session.
Muscles worked
The Indoor Running mainly works your quadriceps, hamstrings and calves, with your glutes and abs helping.
Setting up
- Clip the safety key to your top or waistband before you start, and check you know where the emergency stop button is.
- Wear supportive running trainers with the laces tied securely, and keep a water bottle within easy reach.
- Stand with a foot on each side rail, start the belt at a slow walking speed (around 4-5 km/h) and keep the incline at 0-1% to begin with.
- Step onto the belt only once it is moving steadily, standing tall with your shoulders back and your eyes looking ahead.
How to do the Indoor Running
- Walk for 3-5 minutes at an easy pace to warm up, letting your arms swing naturally and your breathing settle.
- Increase the speed gradually until you are jogging, pressing the button in small steps rather than big jumps.
- Land with your foot underneath your hips, roll through the foot and push off the ground behind you, keeping your steps light and quick.
- Keep your arms bent at about 90 degrees, swinging them front to back rather than across your body, with your hands relaxed.
- Hold a pace at which you can still speak in short sentences, and keep it going for the planned time.
- Finish by lowering the speed in steps and walking for 3-5 minutes until your breathing has settled, then press stop and wait for the belt to halt before stepping off.
Form tips
- Run tall, as if a string is lifting the top of your head, and keep your chest open so your breathing stays easy.
- Keep your abs gently braced so your trunk stays steady and your hips do not sway from side to side.
- Aim for quick, light steps. If you hear heavy slapping on the belt, shorten your stride slightly.
- Stay in the middle of the belt, and avoid holding the handrails while running as this alters your posture.
- Set the incline to 1% if you like, to make the effort feel closer to running outdoors.
Common mistakes
Overstriding
If your foot lands well out in front of your body, your stride is too long. Shorten your steps and land with your foot closer to underneath your hips.
Holding the handrails
Gripping the rails leans you back and reduces the work done by your legs. Let go and swing your arms. If you need the rails for balance, slow the speed down.
Starting too fast
Going out too hard leaves you out of breath within minutes. Begin at an easy jog, and increase the speed only when you can talk in short sentences.
Looking down at your feet
Dropping your head rounds your shoulders and tightens your breathing. Look at a point straight ahead, and glance at the display only briefly.
How long and how hard
| Fat loss | 20-40 minutes at a steady, conversational pace, 3-4 times a week. Build up the time gradually, and add a few faster intervals if you feel ready. |
|---|---|
| General fitness | 20-30 minutes at a comfortable, slightly breathless pace, 2-3 times a week. Beginners can alternate 1 minute of jogging with 1-2 minutes of walking. |
| Warm-up | 5-10 minutes at an easy walk or light jog, with the effort at about 4-5 out of 10, before you start your weights session. |
Indoor Running alternatives
Machine taken, or want some variety? These work the same main muscles.
Indoor Running FAQs
Is running on a treadmill easier than running outside?
It can feel slightly easier because there is no wind resistance and the belt helps move your legs. Setting the incline to 1% makes the effort closer to outdoor running. Many people find the surface kinder underfoot than pavement.
What speed should a beginner run at on a treadmill?
Start with a pace you can hold while talking, which is often around 6-8 km/h for a beginner. If that feels too hard, alternate between walking and jogging. Speed matters less than being able to keep going comfortably.
How long should I run on a treadmill?
Beginners can start with 10-20 minutes, including walking breaks, and add a few minutes each week as it gets easier. If you feel pain, stop and get it checked.
Track your Indoor Running progress
GymTracker builds your plan, pre-fills the weight from last time and tells you when to go up. Free.
Start free