How to Properly Run on a Treadmill?

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Whereas running on a treadmill has several benefits, you will only experience them upon doing it right. It explains the need to properly figure out how to run on a treadmill.

Whereas you won’t have to deal with harsh weather conditions, other bad things may arise under certain circumstances. Fortunately, this article can assist you in running this machine the right way.

So, what’s left other than delving into this informative discussion? How to properly run on a treadmill involves paying attention to the following;

Understanding Your Treadmill Well

Unless you know your treadmill well, running properly on the machine will be hard or impossible. The most common parts worth your attention include the following;

Calorie Burn Calculator

It should give you a rough idea of the results of your run.

Nevertheless, consider their minimal inaccuracy due to the failure to factor in vital factors such as sex, age, and weight. If the number of calories burned increases, that’s good progress, regardless.

Speed Display

It is usually in miles per hour for you to track your running speed.

Heart-rate Monitor

How intense is your running workout? The answer to that lies in the treadmill’s heart-rate monitor.

Pre-set Intervals or Workouts

These options save you the trouble of pressing buttons to adjust settings when working out. You also get a variety of the sessions.

Use the Incline Properly

As a beginner, you can ignore the incline feature until your body is ready for its intensity. On the other hand, experienced runners can consider 1 to 2 percent.

The slight incline brings the wind resistance effect you will experience when running outdoors. Failure to embrace the incline over time can make the training less effective.

You can gradually increase the incline as your fitness level improves and your body becomes more comfortable.

Nevertheless, avoid a too-steep inclination no matter how comfortable you think your body is for a challenge. If it exceeds 7 percent, it will most likely do more harm than good.

Remember that inclines can strain various body parts, including ankles, back, and hips. It is even better to alternate between running on an incline for a while before changing it to zero.

Staying Upright Throughout the Treadmill Run

By design, the treadmill will pull your feet backward. Do you see why staying upright is the only way to run on a treadmill properly?

Failure to adhere to this precaution can land you in trouble. After all, leaning forward excessively when running on a treadmill increases your chances of losing balance.

It is also a leading cause of back and neck pain after a workout.

Remember to Relax

Relaxing will help you enjoy the fun and tranquility of running on a treadmill. So, maintain a relaxed, loose, and limber body throughout the session.

It is a technique that prevents injuries and avoids discomfort. Deep breaths also allow oxygen to enter your lungs.

It would be best to release any tightness or tension as soon as your body registers it. As you learn, involve your emotional and mental aspects for a wholesome experience.

Focus on the running while avoiding any lingering stress. Concentrating on your footsteps can set you in the mood.

Staying in the Middle of the Deck

Your body requires space to facilitate great strides. There is also the arm drive; their role in improving your running experience is quite significant.

Besides, you can easily remain balanced under such circumstances. Fortunately, you can get this vital space by running in the middle of your treadmill.

Striking the Belt Right

Just because the landscape is different doesn’t mean your running should change. On the contrary, it should be the same as how you run outdoors.

So, natural running involves striking the ground using your feet’s ball. So, avoid striking the belt with your heels just because you are running on the treadmill.

Remember, the foot should be ahead of the center of gravity of one’s body. Otherwise, your strides will be neither smooth nor efficient.

Equally important, wrong strikes lead to choosy and short strides. That’s not an effective way to work out or train.

Pay Attention to Your Arms

As you run on a treadmill, your body is the running engine, whereas the arms are the pistons. How, then, do you ensure they work excellently?

First, relax your shoulders. Your elbows should also form an angle of 90 degrees.

Afterward, swing these arms back and forth while ensuring the palms face inward throughout your running session.

Nevertheless, it is unnecessary to overdo it as that tampers with your form and stability. If you aren’t careful, you may start swirling like a tornado.

Such a practice also burns calories and strengthens the core.

Avoid Holding onto the Treadmill Rails

As natural and tempting as holding onto the rails feels, it isn’t a good practice when running on a treadmill. On the contrary, it jeopardizes your performance while increasing the chances of injuries.

Remember, the role of these rails is to offer you the support you need to mount and dismount the belt safely. Kindly stick to this one as you run on a treadmill.

Warming Up Is Essential

Running on a treadmill is challenging, hence the need to warm up to prepare your body for it. It is an ideal way of making your body efficient for a run.

For instance, warming up increases your heart rate. Your muscles also receive ample oxygen, and their temperatures get right.

The best part is that you don’t need much time on it. A 5-minute warm-up is enough for a running workout session.

Remember to Cool Down

It can be uncomfortable, if not scary, to experience a dizziness spell after jumping off the treadmill. It serves as a reminder of how important cooling down is after a treadmill running session.

After all, once you stop running, your blood pressure and heart rate decrease drastically. Under such circumstances, light-headedness is inevitable.


How to properly run on a treadmill is quite simple. It is more of paying attention to simple things that most people overlook.

How you get on and off the treadmill after a session matters. The same applies to the incline and whether you need it.

Your body posture can also make a huge difference. Ensure you get it right, from how to put your shoulders to the angle of your hands and elbows.

The idea is to get the best out of your running session without endangering yourself.

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