Treadmill

How to Perform the Treadmill

Step onto the treadmill and straddle the belt by placing your feet on the side rails.
Start the machine at a slow walking speed (2-3 mph) and carefully step onto the moving belt.
Once comfortable, gradually increase the speed to your desired walking, jogging, or running pace.
Maintain an upright posture with your head up, shoulders relaxed, and arms swinging naturally at your sides.
Adjust the incline to increase difficulty or simulate hill training as desired.
When finished, gradually reduce the speed back to a slow walk for a cool-down period of 2-5 minutes.
Step off carefully by straddling the belt or pressing the stop button and waiting for the belt to stop.

Holding onto the handrails while running at high speed

Use the rails only for balance when starting or stopping; running while holding the rails reduces calorie burn and promotes poor posture.

Overstriding and landing with the foot too far in front of the body

Focus on a midfoot landing with your foot beneath your center of mass to reduce impact on joints.

Staring down at the console or phone the entire time

Keep your head up and gaze forward to maintain proper posture and running form.

✓Provides an effective cardiovascular workout regardless of weather or outdoor conditions
✓Allows precise control of speed, incline, and duration for structured training
✓Burns significant calories and improves heart health, endurance, and overall fitness

●Use the incline feature (1-3%) to better simulate outdoor running conditions and increase calorie burn.
●Incorporate interval training by alternating between high-speed sprints and recovery periods for greater cardiovascular benefits.
●Always warm up for 3-5 minutes at a lower speed before increasing to your target pace.

Strength

N/A - use intervals: 8-10 x 30-second sprints with 60-second rest

Hypertrophy

N/A - use moderate pace: 20-30 minutes at 60-70% max heart rate

Endurance

N/A - use steady state: 30-60 minutes at 50-65% max heart rate

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