How to Run on a Treadmill | Tips & Tricks for Beginners

Key Takeaways

• Start by walking at a moderate pace of around 3 mph to warm up.
• Plan your workout duration to maintain a consistent pace.
• Use the three-minute test to track progress and adjust speed accordingly.
• Warm up and stretch before increasing the treadmill incline.
• Incorporate slow and steady progress to avoid injury.

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Getting Started

Choosing the Right Gear
Comfortable running shoes with good support are a must-have. Wearing moisture-wicking clothing can also make your workout more enjoyable by keeping you dry and comfortable.

Know Your Treadmill
Most treadmills have settings for speed, incline, and pre-programmed workouts.

Take a few minutes to look at the buttons and settings on your treadmill. If you have a SOLE treadmill, you can check the user manual that came with it to understand the features better.

Speed and Incline Settings
Adjusting the speed and incline on your treadmill can significantly impact your workout. For beginners, starting with a flat surface and a moderate speed is recommended. As you become more comfortable, you can gradually increase the speed and introduce an incline. All SOLE treadmills have 15 incline levels—only our F85 and TT8 have 6 decline levels.

Using Safety Features
Most treadmills come with safety features like an emergency stop button and a safety clip. Always use the safety clip by attaching it to your clothing—it will automatically stop the treadmill if you fall or lose balance.

Proper Running Form

Maintain Upright Posture
Keep your head up (singing The Lumineers song is optional!), shoulders relaxed, and back straight. This will help you breathe more efficiently and reduce strain on your muscles.

Proper Arm Movement
Keep your elbows bent at a 90-degree angle and swing your arms naturally with each stride. Avoid clenching your fists, as this can create unnecessary tension.

Foot Placement and Stride
Focus on landing softly with each step to minimize impact on your joints. Aim for a mid-foot strike, where your foot lands directly under your body, so impact is distributed evenly.

Effective Warm-Up and Cool-Down

Basic Warm-Up Routine
Start your warm-up with a few minutes of walking at a slow pace to get your blood flowing and warm up your muscles. Follow this with some dynamic stretches to further prepare your body for the workout.

• Walk at a pace of 2.5 to 3 mph for five minutes.
• Perform leg swings—stand on one leg and swing the other leg forward and backward. Repeat for 10 swings on each leg.
• Do arm circles—extend your arms to the sides and make small circles. Gradually increase the size of the circles. Perform for 30 seconds in each direction.

Cooling Down Safely
Cooling down helps gradually lower your heart rate and prevents blood from pooling in your legs, which can cause dizziness or fainting.

To cool down, gradually reduce your treadmill speed to a walking pace and walk for five to ten minutes at a slow pace. Follow this with some static stretches to help relax your muscles and improve flexibility.

Beginner Treadmill Workouts

Low-Intensity Steady State
A low-intensity steady-state (LISS) workout involves maintaining a consistent pace at a moderate intensity. It’s great for beginners because it helps build cardiovascular endurance without putting too much strain on your body.

Here's a simple LISS workout to get you started:

• Warm up by walking at a pace of 2.5 to 3 mph for five minutes.
• Increase your speed to a comfortable jogging pace (around 4 to 5 mph) and maintain this pace for 20 to 30 minutes.
• Cool down by walking at a slow pace for five to ten minutes.

Interval Training
With interval training, you alternate between periods of high-intensity exercise and low-intensity recovery.

Try this beginner-friendly interval workout:

• Warm up by walking at a pace of 2.5 to 3 mph for five minutes.
• Run at a high intensity (6 to 7 mph) for one minute.
• Recover by walking at a slow pace (2.5 to 3 mph) for two minutes.
• Repeat the high-intensity and recovery intervals for a total of 20 minutes.
• Cool down by walking at a slow pace for five to ten minutes.

Incline Workouts
Incline workouts add an extra challenge by simulating uphill running, which can strengthen your leg muscles and improve your cardiovascular fitness.

Here's an incline workout to try:

• Warm up by walking at a pace of 2.5 to 3 mph for five minutes on a flat surface.
• Increase the incline to 3% and walk at a moderate pace (3 to 4 mph) for three minutes.
• Reduce the incline to 0% and walk at a slow pace (2.5 to 3 mph) for two minutes.
• Repeat the incline and flat intervals for a total of 20 minutes.
• Cool down by walking at a slow pace for five to ten minutes on a flat surface.

Our SOLE treadmills come with pre-programmed workout settings that have some of these workouts.

Common Mistakes to Avoid

Holding the Handrails
One of the most common mistakes beginners make is holding onto the handrails while running. This can affect your posture and running form, leading to discomfort or injury. Instead, try to maintain your balance without using the handrails.

Leaning Forward
Leaning forward while running can strain your back and neck muscles. Focus on keeping an upright posture with your head up and shoulders relaxed.

Inconsistent Running Form
Maintaining a consistent running form will help you prevent injuries. Pay attention to your posture, arm movement, and foot placement. If you notice any discomfort, adjust your form accordingly.

Treadmill Workout Tips

Keeping Motivated
Set achievable goals and track your progress to stay focused. Listening to music or watching a TV show can also make your workout more enjoyable. Some of our models like the F85 come with preset entertainment apps like Netflix and YouTube.

Tracking Progress
Keep a workout journal or use a health app to track your progress. Record your speed, distance, and duration for each workout.

Mixing Up Your Routine
Mixing up your routine can prevent boredom and keep you motivated. Try different workout programs, varying the speed and incline, and incorporating different types of exercises.

Also, if you're feeling fatigued or sore, take a rest day or opt for a lighter workout.

Conclusion: Your Next Steps
The key to success is consistency, gradual progress, and staying engaged with your workouts. Whether you're aiming to improve your fitness, lose weight, or simply enjoy a new form of exercise, these tips and tricks will help you achieve your goals.

• Start with a walking warm-up at a moderate pace.
• Set a clear workout duration to maintain your pace.
• Use the three-minute test to gauge your progress.
• Incorporate incline settings gradually and avoid overdoing it.

Check out our SOLE treadmills to know more about the features offered and how you can start using them.

Frequently Asked Questions (FAQ)

How long should a beginner run on a treadmill?

• Start with 15-20 minute workouts.
• Gradually increase the duration by a few minutes each week.
• Aim for 30-45 minute sessions as you build endurance.

It's more important to focus on consistency and gradual progress rather than pushing yourself too hard too soon.

Is it better to run on a treadmill or outside?
Both treadmill and outdoor running have their benefits. It’s easier to maintain a consistent pace and monitor your progress on a treadmill. It's also a great option when weather conditions are unfavorable.

Outdoor running, on the other hand, provides varied terrain and fresh air, which can be more stimulating and enjoyable for some people.

What speed should I run at as a beginner?
As a beginner, start with a comfortable walking pace of 2.5 to 3 mph for your warm-up. For jogging, aim for a speed of 4 to 5 mph. As you build your fitness level, you can gradually increase your speed to challenge yourself.

How often should a beginner use the treadmill?
Aim to use the treadmill three to four times a week. As your fitness level improves, you can increase the number of sessions per week. Also, include rest days in your routine to allow your body to recover and prevent overtraining.

Can I lose weight by running on a treadmill?
Yes, running on a treadmill can be an effective way to lose weight. Consistent treadmill workouts, combined with a balanced diet, can help you burn calories and shed excess pounds.

• Incorporate interval training to boost calorie burn.
• Gradually increase the duration and intensity of your workouts.
• Stay consistent with your routine and track your progress.