How To Use A Treadmill Like An Expert ( 9 Safety Tips Explained )

How to Use a Treadmill
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Wanna get the most out of your treadmill usage? This article will let you know everything about how to use a treadmill like an expert.

Treadmills are great equipment to reach your fitness goals and stay in shape. Whether you’re a beginner or an experienced athlete, some tips and tricks can help you.

Treadmills have various safety features, such as an emergency shut-off switch and handrails that can help you stay balanced.

When you first use a treadmill, please familiarize yourself with the safety features and ensure you understand the best way to use the treadmill.

Here, we’ll break down the basics of using a treadmill like an expert so that you can reach your fitness goals.

So let’s start!

Here Is How To Use A Treadmill ( 12 steps explained )

Treadmills are a great way to achieve your fitness goals but they can be intimidating. There’s a lot of stuff to keep track of, and if you’re new to running or exercise, it can feel overwhelming to figure out how to use a treadmill correctly.

So, follow these steps for perfect treadmill usage:

1. Know Your Treadmill

Each machine has different functions; you should know them before starting your workout. Remember, these machines are not just for walking. They have a variety of functions and features that can make your workout more effective.

2. Power Up

The first step to using a treadmill is to power up. It means you need to press the start button of your treadmill.

You should use the manual start option if you don’t have an automatic start. It will take longer, but it will ensure you get started correctly.

The next thing is to set your incline level and speed level according to your fitness level. If you are new to using a treadmill, start with an easy exercise setting of 1 or 2 mph and set your incline at 0%.

If you have been using a treadmill before, go speed levels and reduce incline settings until you find something that works for you.

3. Find The Right Shoe

Athletes who run on treadmills often wear shoes with a heel lift and arch support, which increases the amount of ground covered by each footstep and helps prevent overuse injuries.

If you are new to running and have never worn running shoes before, it’s best to start wearing shoes with no added support.

4. Check The Speed

Athletes who run on treadmills usually use pre-programmed settings that allow them to adjust how fast they run based on their goals. If you are new to running, it’s important to learn how to control your pace so that you don’t burn out too quickly.

5. Warm Up Your Joints And Muscles By Walking Before Running

Before running on the treadmill, take a few minutes to warm up your joints and muscles by walking. It will help you prevent injury and get the most out of your workout.

Make sure to include intervals of walking, jogging, and running during your warm-up session. It will help get your joints and muscles ready for more vigorous activity. 

6. Don’t Stand On The Side Rails

It’s best not to stand on the side rails while using a treadmill since they can cause back pain if used for too long without proper stretching or stretching techniques. 

If you do decide to stand up while using your treadmill, make sure that you lean forward slightly. When doing so, your weight is evenly distributed over both feet rather than just one foot at a time, as this can cause strain in various areas of your body, such as your knees.

7. Increase Speed In Short Bursts

This is the most important thing you can do to train your body to run faster. The key is to take short, sharp steps, but don’t make them too small, or you’ll lose momentum and get tired easily. 

Try increasing speed for about 45 seconds and then allowing yourself to recover by walking or jogging for 30-45 seconds before starting another burst of speed.

8. Don’t Get Discouraged

After a few weeks of working with this method, you’ll notice that your endurance levels increase dramatically and your confidence in running long distances without getting tired. 

But don’t forget that this method takes time and patience — so don’t give up too soon! If you’re feeling exhausted or frustrated with how long it takes before you can increase your pace again, take a break for 10 minutes and then come back at it later in the session when you feel fresh again.

9. Listen To Music While You’re Running At A Steady Pace

Music is a great way to keep you motivated and focused on your workout. It can help you stay focused on the workout, track your progress, and keep you motivated in the middle of a tough workout.

10. Focus On Form, Not Distance

If you’re working out for the first time, focus on form and technique over distance. You want to get used to the feel of running and how your body reacts to different types of movement (stretching, strengthening).

11. Stay Hydrated And Refueled

Drink plenty of water before and after each run to stay hydrated during exercise and long training sessions or competitions. A good rule of thumb is one glass per hour of exercise. 

You also want to refuel with carbohydrates immediately after a run so that they can be used for energy as needed during other activities throughout the day (e.g., carrying groceries home from the store).

12. Cool Down And Stretch

After you run, your muscles are still contracting. To prevent injury, it’s important to cool down and stretch your legs. It will help reduce the risk of cramping and other issues resulting from a good night’s rest.

Safety Guidelines For Using A Treadmill

While running on a treadmill has some precautions, there are some additional points you should keep in mind when using a running machine. We have arranged them below:

1. End A Workout Session Only When Your Heart Rate Returns To Normal

You should stop exercising before you reach the point where the pain in your chest and upper back becomes unbearable. If you don’t, you risk overworking your heart and causing an arrhythmia (irregular heartbeat).

2. Always Use Proper Form And Posture

When using a treadmill for exercise, ensure that your body is aligned with the belt and that your feet are flat on the floor. 

If you’re on an incline, keep your arms straight at shoulder height and close to your side when running or walking. 

If you’re on a decline, ensure that your arms are bent at a 90-degree angle.

3. Follow Correct Walking Or Running Techniques

Walking: Use the arm bars of your treadmill as handles to walk around the track. Keep your hands slightly behind you at all times, and use your arms as if you were carrying something in each hand.

Running: When running on a treadmill, use the arm bars of your treadmill as handles to run around the track. Keep your hands slightly behind you at all times, and use your arms as if you were carrying something in each hand.

4. Set Realistic Goals For Your Exercise Program

Setting realistic goals is important when starting any new exercise program. It will help keep you motivated and ensure you meet expectations about how many calories you burn during each session.

5. Align Your Pelvis

You should keep your feet about shoulder-width apart and point your toes straight forward. If you’re unsure where to put your feet, walk around before using the treadmill. 

Your knees should line up with the front edge of the treadmill belt, and your heels should be at or close to the back edge of the belt.

6. Keep Your Head Up

When running or walking on a treadmill, it’s important to keep your head up and not let your chin rest on your chest. This keeps your neck muscles loose and helps prevent injury from strain on those muscles. 

You should also ensure that there are no obstructions in front of you, such as furniture or other people, so you don’t have to look down when running or walking on a treadmill.

7. Don’t Step On Or Off While The Treadmill Is Moving

The safest way to use a treadmill is to step off when it stops moving. If you want to change directions or stop for any reason, make sure your feet are firmly planted on the ground before making any changes. 

You should also never change direction while your treadmill is in motion because it could cause you to fall or slip off it.

8. Make Sure You Reach Full Extension On The Back Of Your Legs

Running outdoors may mean bending your knees slightly and extending your arms outward at shoulder height with palms facing down (like Superman). 

When running indoors, this means standing straight up with both feet together and parallel with each other. 

You should always keep one hand on the handlebars so that if something goes wrong with your body during your workout, someone else can help!

9. Don’t Change Direction On A Moving Treadmill

You could easily fall off if you walk on a treadmill and suddenly change direction. It’s extremely important to stay in the same direction as the treadmill, even when moving.

Related: How Does a Treadmill Work

Frequently Asked Questions

How long should a beginner spend on a treadmill?

If you’re just now starting, it’s best to begin exercising. Next, with shorter workouts and gradually increase the amount of time you spend on the treadmill.

Starting with 10-15 minutes and building up to 30-45 minutes is recommended for beginners. This will help you avoid injury and give your body time to adjust to the workout period.

How does running on a treadmill differ from running outside?

One of the main differences between treadmill use and outdoor running is the impact on your joints. Since you are running on a cushioned surface, there is less stress put on your knees and hips when compared to running on pavement or grass.

 Additionally, running on a treadmill allows you to control the speed and incline of your run, which can be beneficial for those looking to focus on interval training or targeting a certain pace. 

What is the proper way to use a treadmill?

Using a treadmill is an excellent way to get your daily exercise in, but it’s important to use it correctly. To ensure you get the most out of your machine. When the treadmill starts, move your feet in a natural running motion as if you were running outside.

Why do athletes use treadmills?

Treadmills are a popular choice for athletes due to their versatility and convenience. They provide an excellent way for athletes to stay in shape and improve endurance and speed.

Treadmill running also allows athletes to practice their form, forcing them to focus on their stride and posture. Ultimately, the treadmill is a great way for athletes to stay in shape and reach peak performance.


Using a treadmill is a great way to improve your cardiovascular fitness and overall health. However, it is important to use the treadmill properly and safely to avoid injury and maximize the benefits.

By following the tips and techniques outlined in this article, you can make the most out of your treadmill workouts and achieve your fitness goals.

Remember to start slow, listen to your body, and gradually increase the intensity and duration of your workouts over time. Happy running!

Thanks For Reading!🌹

Article by

Tahir Nagra

Tahir Nagra is a certified personal trainer, fitness enthusiast, and founder of Nagra fitness zone. With a bunch of experience in the industry, he shares tips and advice to help others achieve their fitness goals. He’s also in the business of selling and purchasing treadmills.