How to Run on a Treadmill
How to run on a treadmill properly: warm-up, posture, the 1% incline rule, safety, and a simple beginner plan.
Running on a treadmill is simple, but a few habits make it safer, more comfortable and closer to running outdoors.
Before you start
- Clip on the safety key every time. It stops the belt if you slip.
- Start the belt at walking pace before you step on, with your feet on the side rails.
- Wear proper running shoes, and keep the area behind the treadmill clear.
Warm up
Walk briskly for 3 to 5 minutes, then build gradually to an easy jog. Cold muscles and sudden speed are when most strains happen.
Good treadmill form
- Run tall: head up, eyes forward, shoulders relaxed.
- Don’t hold the handrails while running. It throws off your posture and reduces the workout.
- Land under your body rather than reaching forward with your heel.
- Stay in the middle of the belt, not drifting towards the front or back.
Use a slight incline
Many runners set a 1% incline to make treadmill running feel more like running outdoors, where there’s wind resistance and uneven ground. Walking on a steeper incline is also a tough, low-impact workout.
A simple beginner plan
| Week | Session (3 times a week) |
|---|---|
| 1 | 5 min walk, then 6 x (1 min jog, 2 min walk), 5 min walk |
| 2 | 5 min walk, then 6 x (2 min jog, 2 min walk), 5 min walk |
| 3 | 5 min walk, then 5 x (3 min jog, 1.5 min walk), 5 min walk |
| 4 | 5 min walk, then 3 x (5 min jog, 2 min walk), 5 min walk |
| 5 | 5 min walk, 20 min easy jog, 5 min walk |
Cool down and stretch
Slow to a walk for 3 to 5 minutes before stopping the belt, then stretch your calves, hamstrings and hip flexors.
Common mistakes
- Jumping straight to a fast pace
- Holding the rails
- Staring at your feet
- Stepping off a moving belt
Need a machine? See our best treadmills.
Frequently asked questions
Is running on a treadmill easier than running outside?
Slightly, because there’s no wind resistance and the belt helps your leg turnover. A 1% incline helps balance this out.
How long should a beginner run on a treadmill?
Start with 20 to 30 minute sessions of walk and jog intervals, three times a week, and build up gradually.