How to Use a Treadmill for Beginners (with Pictures)

2025 Author: Jason Gerald | [email protected]. Last modified: 2025-01-23 12:04

To learn to use a treadmill, you must apply most of the training principles that runners use when preparing for a race. You should increase your stamina gradually to avoid injury, dizziness, and disturbances from blood pressure, or dehydration. Follow these steps to learn how to use a treadmill.

Step

Part 1 of 3: General Tips

Step 1. Consult a doctor if you have joint or back problems

Your doctor can determine whether you can do high-intensity exercise (such as running), or only moderate intensity exercise (such as walking).

Step 2. Buy comfortable running shoes

Try on as many shoes as possible before choosing the one that suits you. Running shoes should be soft on the foot, support the curve of the foot, and have enough room for your toes.

• Contrary to popular opinion, running shoes should not be too loose (break-ins). Shoes must immediately feel comfortable on the feet, so don't choose shoes that don't feel comfortable. If possible, wear shoes at home for a week before exercising so you can return them if they start to blister.

  

Step 3. Drink 0.5-0.7 liters of water 90 minutes before exercising

Treadmill workouts can last for more than 20 minutes so you will sweat profusely and risk dehydration

• Have a water bottle containing at least 0.5 liters of water on the treadmill.

  

• Make sure you use the bathroom before exercising. The rhythm and aerobic benefits of treadmill exercise will be disrupted if you are forced to stop to go to the bathroom.

  

Step 4. Put on thick socks

Wear a crew sock instead of the usual ankle sock to prevent blisters.

Step 5. Warm up and cool down

Set aside 5 minutes before and after each exercise session to walk at a pace of 1.5-2 meters per hour.

• Taking a walk around the gym can already be considered a warm up and cool down.

  

Step 6. Swing your arms

You may be tempted to hold on to the treadmill so you don't fall. However, this will prevent you from burning calories optimally, as well as preventing you from adopting good posture and learning to use the treadmill properly.

Step 7. Pay attention to your tool settings

Take a look at the speed and inclination section where you can increase or decrease the setting. These are the main buttons in using a treadmill.

• Postpone using programmed exercises until you are comfortable with manual settings. You will be able to adapt the workout to your fitness level.

  

Step 8. Use a safety clip

Even if you want to stop using it because you feel comfortable on the treadmill, this clip is an emergency safety device. If you lose your balance, this clip will prevent you from falling and serious injury.

Part 2 of 3: Treadmill Workout for Beginners

Step 1. Do a workout session for beginners for 20-30 minutes

During the first 15 minutes, you will burn carbohydrates that were previously consumed. After 15 minutes, you start burning body fat and building endurance.

Step 2. Warm up for 5 minutes

Warming up can help improve balance and prevent injury. Attach the safety clip before starting.

• Walk at a speed of 1.5-2 meters per hour for 1 minute.

  

• Increase the speed to 1.8 meters per hour the next minute. Walk on your toes for 30 seconds, and continue to walk on your heels for 30 seconds.

  

• Increase the inclination to 6. Maintain a speed of 1.5-1.8 meters per hour and walk for 1 minute.

  

• Keep your feet apart for 1 minute. If it's too difficult to do with the inclination, lower your speed. Returns inclination to 0 after 2 minutes of running at inclination 6.

  

• Speed up to 2.5 for one last minute.

  

Step 3. Maintain a speed of 3-4 meters per hour for 20 minutes

You may use the same inclination and speed for the first week of treadmill training.

Step 4. Cool down for 5 minutes by decreasing the speed every minute

Step 5. Experiment with inclination and speed after 1-2 weeks of treadmill training

We recommend increasing the inclination above level 4 for 1-2 minutes and then slowing down again. You can increase your speed by 0.5 meters per hour for 1-2 minutes.

• Interval training is a great way to increase stamina, endurance, speed, and calorie burning capacity. Increase heart rate at 1-2 minute intervals, then return to moderate intensity. Moderate-intensity exercise is roughly at a level where you can breathe heavily, but still allow for intermittent chatter.

  

Part 3 of 3: Interval Practice

Step 1. Try interval training by jogging or brisk walking

Try to do high-intensity interval training to increase your heart rate considerably.

Step 2. Warm up for 5 minutes as described above

Step 3. Jog or brisk walk for 1 minute

Try to increase your treadmill speed by 1-2 meters per hour during this interval. If you are fit enough, please add more.

Step 4. Return to a speed of 3-4 meters per hour for 4 minutes

Step 5. Perform 4 or more intervals, consisting of 1 minute of high-intensity jogging or walking, and 4 minutes of moderate-intensity

Step 6. Cool down for 5 minutes at the end of the workout

• Increase your high-intensity interval training by 15-30 seconds each week.

  

• Try programmed interval training if you're good at 1 minute interval training. You can also use incline exercises to increase the intensity through inclination instead of speed.