Treadmill Running
Treadmill running is running on a moving belt at a speed and incline you control, which makes it easy to pace and repeat from week to week. It works mainly the quadriceps and hamstrings, with the glutes and calves helping to drive you forward, and builds general fitness and stamina. It suits beginners who want to start with a run/walk mix as well as experienced runners training in any weather.
Muscles worked
The Treadmill Running mainly works your quadriceps and hamstrings, with your glutes and calves helping.
Setting up
- Wear supportive trainers with the laces snug, clip the safety key to your clothing and check you know where the stop button is.
- Start the belt at a walking pace of about 4-5 km/h and stand with a foot on each side rail until it is moving smoothly.
- Step on and stand tall in the middle of the belt, with your eyes forward and your shoulders relaxed, then set the incline to 0-1% to begin.
How to do the Treadmill Running
- Walk for 3-5 minutes at an easy pace to warm up, letting your arms swing naturally.
- Increase the speed gradually until you reach a pace where you can still speak in short sentences.
- Keep your chest tall, your gaze ahead and your elbows bent at about 90 degrees, swinging your arms front to back rather than across your body.
- Land with your foot underneath your body, rolling through the foot and pushing off through your glutes and calves.
- Hold your target pace for the planned time, or alternate hard and easy efforts if you are doing intervals.
- Finish with 3-5 minutes of walking, slowing the belt gradually until your breathing settles, then wait for the belt to stop before stepping off.
Form tips
- Run in the middle of the belt, so you are not drifting towards the front console or the back edge.
- Aim for light, quick steps, so each foot lands beneath your hips rather than far out in front.
- Keep your hands loose, as if holding a crisp without crushing it, and let go of the handrails once you are comfortable.
- Set the incline to 1% if you want the effort to feel closer to running outdoors, and only increase it gradually.
- Look at a fixed point ahead rather than down at your feet, which helps keep your head and chest up.
Common mistakes
Holding the handrails
Holding on shortens your stride and changes your posture. Slow the belt until you can let go, and build up speed again over a few sessions.
Overstriding
Reaching your foot far in front makes each step heavy and jarring. Shorten your stride, increase your step rate slightly and land with your foot closer to underneath your hips.
Starting too fast
Going out too hard means you fade early. Begin at a pace where you can talk in short sentences and only push harder once you have warmed up.
Hunching or looking down
Looking at your feet rounds your shoulders and restricts your breathing. Lift your gaze, stand tall and keep your shoulders relaxed and down.
How long and how hard
| Fat loss | 20-40 minutes at a steady, conversational pace, 2-3 times a week. Alternatively, try 6-8 rounds of 1 minute faster running and 90 seconds easy walking or jogging. |
|---|---|
| Build fitness | Beginners can start with 20-30 minutes alternating 1 minute running and 2 minutes walking. Gradually lengthen the running periods, aiming for 20-30 minutes of continuous running at an easy to moderate effort. |
| Warm-up | 5-10 minutes at an easy walk or light jog, with 0-1% incline and a comfortable effort you could keep up while chatting. |
Treadmill Running alternatives
Machine taken, or want some variety? These work the same main muscles.
Treadmill Running FAQs
Should I set the treadmill to 1% incline?
Many runners use 1% to roughly match the effort of running outdoors, but it is not essential. If you are new to running, 0% is fine while you get comfortable. Add incline gradually and never so much that you need to hold on.
How long should a beginner run on a treadmill?
Start with 20-30 minutes that mix walking and jogging, such as 1 minute of jogging followed by 2 minutes of walking. As that gets easier, make the jogging intervals longer and the walking intervals shorter. Stop if anything hurts and get it checked.
Is running on a treadmill easier than running outside?
It can feel easier because the belt helps move your legs and there is no wind or uneven ground. Many people find it simpler to control their pace, though. Using a 1% incline can make the effort feel closer to outdoor running.
Track your Treadmill Running progress
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