How To Use Treadmill Effectively For Beginners?

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How To Use Treadmill

Treadmill running is suitable for anyone.

The introduction of treadmills is to better deliver an alternative workout method that is both convenient and efficient. By offering various exercise options, it can fit people with different characteristics easily.

It also brings about plentiful benefits, from improving health issues, achieving weight targets to reducing anxiety, and treating psychological states.

Although it is a simple and highly effective machine for exercising, not everyone knows how to use treadmill properly. Below is an in-depth guide for you about treadmill usages.

What Should You Prepare Before Using A Treadmill?

Beforehand health check

Different running paces might greatly impact your health conditions. Do a medical check-up with your doctor or at the hospital to know if you have any health problems and whether to stick to a low-impact workout or if high-impact training is possible for you.

During your health check, you must consider your spine and joint health, especially your knee and ankle.

What to wear

You’ll need a pair of running sneakers, suitable socks, comfortable workout clothes, or a podcast to stay motivated. Keep in mind to bring a safety clip, a towel, and most importantly, a water bottle to prevent distracts during workouts.

Nice running shoes are very important.

Nice running shoes are very important.

Try on as many pairs of shoes as possible before buying them. Running shoes shouldn’t be too fit to make your toes feel comfortable on the run. It must support your arches and provide a cushioned feeling. If your shoes can perfectly return to their original states after you bend them, they won’t deform after many usages. Also, thick socks, which are screw ones, will be better than ankle ones in avoiding blisters.

What to eat

You may sweat heavily and suffer from dehydration during workouts. Supplying your body with 0.5 to 0.7 litres of water in about 90 minutes before getting on the machine and carrying at least 0.5 litres of water with you will help halt this scenario.

Have something to eat before exercising to improve your running performance and allow a higher intensity workout for an extended time.

Basic treadmill setting

Many treadmill models in the market share identical core functionalities of speed and incline sufficient for a proper workout. That’s why it will be best to find a speed section and incline section first to adjust the settings.

Pay attention to the incline and speed button.

Pay attention to the incline and speed button.

How To Use Treadmill For Beginners In 6 Steps Effectively?

A proper understanding of the treadmill’s fundamental functionality will result in an effective session.

Step 1: Newbies workout

For the primary time running, a 20 to 30 minutes beginner workout will work nicely. At the first quarter-hour of your workout, you are most likely burning carbohydrates you ate beforehand.

After 15 minutes, you will begin to burn body fat, build endurance and get used to the treadmill.

You might feel dizzy on your first time trying the treadmill. It will be best to attach all the safety kit switches to your clothing if the machine has those and hits the “Start” button.

You should firmly hold on to the handrails to better secure yourself when you are not used to the machine yet. If you feel like walking normally on the ground, let go of the handrails for the best effectiveness.

Step 2: Warm-up

Before doing any exercise, it’s necessary to warm up for 5 – 10 minutes to gain balance and avoid injury.

In terms of warming up, dynamic stretches are a nice idea that helps your joints and muscles relax. Perform 5 to 10 stretches would be enough. Moreover, walking around with your knees lifted high will benefit this process. Then, slowly swing your arms and legs back to front to warm them up. Those light exercises should take 5 minutes to better prepare your body for the running session.

After that, get on your treadmill and walk at 1.5 to 2 mph (2.4 to 3.2 km/h) for about 1 minute and increase the speed gradually for the remaining 5 minutes of the warm-up exercises.

Step 3: Let’s start

Hold for about 20 minutes at 3 to 4 mph (4.8 to 6.4 km/h). During the first week of using the treadmill, you can maintain the same incline and speed.

An accurate walking or running form will greatly affect your result. Be sure to maintain a straight and upright form while relaxing your shoulders by holding them back. Also, tighten your abdominals, fix your gaze straight ahead, and don’t look down at your feet. Do supply your body with water once every 10 minutes; 15 minutes would suffice.

Correct form while running on the treadmill.

Correct form while running on the treadmill.

Step 4: Cooldown

Gradually lowering your speed for every 2 minutes of running to do a cool-down exercise. Please don’t push yourself too hard because it may lead to harmful consequences.

Doing some strengthening after finishing the exercises can stretch your whole body, lengthen your muscles, and reduce soreness or tightness.

Step 5: Challenge yourself a bit

Try higher titlings and faster paces after the first one or two weeks. One to two minutes at the 4-degree inclination with a speed of .5 mph would be a significant effective challenge.

In addition, interval training can increase your stamina, speed and also raise your fat-burning ability. An interval of 1 to 2 minutes should strengthen your heart and promote your calories burning process. However, you should return to medium intensity after 2 minutes to prevent muscle aches and pains.


What is vital to a fresh runner is knowing how to use treadmill effectively and correctly. Understanding those things will facilitate your body’s adaptation for a solid foundation. Your training method would vary depending on your targets and conditions, make sure to choose the best course after considering all those aspects.

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