Treadmill Run

The Treadmill Run is a machine-based conditioning exercise where you run on a moving belt. It trains your quadriceps and hamstrings as the main movers, with your glutes and calves helping out.

Start by standing on the side rails with the belt stopped. Clip the safety key to your shirt or shorts. Set the machine to a slow speed, step onto the belt with your feet under your hips, and keep your hands relaxed at your sides.

Start the belt and walk first. When you are ready, increase the speed gradually until you reach a comfortable running pace. Keep your torso upright, your eyes looking forward, and your arms swinging naturally. Take short, quick steps and land under your hips, not out front.

Breathe steadily through your nose and mouth in a rhythm that matches your stride. To make it easier, slow down or walk with a gentle incline. To make it harder, increase the speed or add a slight incline, but increase the incline gradually.

Fault: Leaning forward and reaching your feet far out in front of you. Fix: Shorten your stride and think about landing under your hips with each step.

Fault: Holding the handrails while running. Fix: Let your arms swing naturally at your sides so your legs and upper body can work together.

Fault: Starting too fast and then fatiguing quickly. Fix: Begin at a walking pace, build up slowly, and keep a relaxed cadence around 170-180 steps per minute.