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Exercise guide
Treadmill Running
A running cardio movement performed on a motorised belt, holding a chosen pace and distance indoors with the surface and gradient under your control.
What this exercise works
- Muscles
- gastrocnemius · quadriceps · gluteus maximus · hamstrings · hip flexors · soleus
- Goals
- endurance
- Equipment
- Treadmill
- Category
- Cardio
- Difficulty
- beginner
Demonstration
Step 1
How to perform the movement
- Step onto the treadmill with a foot on each side rail, start the belt at a walking speed and step on once it is moving.
- Build up to your running pace, landing under your hips rather than reaching out in front of you.
- Run tall with your shoulders relaxed, your elbows bent at about ninety degrees and your arms swinging forward and back, not across your body.
- Keep your eyes forward and stay in the middle of the belt instead of drifting back toward the rear roller.
- Hold the pace for the desired time or distance, then slow the belt and walk for a few minutes before stepping off.
Technique cues and common mistakes
- Clip the safety key to your waistband — it is the only thing that stops the belt if you lose your footing.
- Do not hold the handrails while running. Leaning on them shortens your stride, twists your posture and hides how hard you are actually working.
- A one to two percent incline makes indoor running feel closer to running outdoors, where you have to push through air resistance.