How to Run on a Treadmill Properly

Running on a treadmill is a convenient and effective way to get your cardio in, especially during unfavorable or unsafe conditions. However, it’s essential to do it with proper form to maximize its benefits and reduce your injury risk. Here I offer expert advice on how to run on a treadmill properly, from warm-up to cool-down, and provide tips to help you run more efficiently and safely.

1. Set Up the Treadmill Correctly

Before you begin running, make sure your treadmill is set up to fit your needs:

• Speed and Incline: Start by adjusting the speed and incline to a comfortable level. If you’re new to running, begin with a brisk walk or a slow jog and gradually increase the intensity. Adding a slight incline (around 1%) mimics outdoor running and can reduce the impact on your joints.
• Positioning: Stand tall with your feet flat on the treadmill’s belt, ensuring your body is in a neutral position. Your hands should be at your sides, not on the handlebars.

2. Warm Up Before Running

Just like outdoor running, warming up is essential to prepare your muscles and joints for the workout ahead. Perform dynamic stretches such as leg swings, walking lunges, and high knees for 5–10 minutes to increase blood flow and flexibility.

3. Mind Your Posture

Proper posture is critical for both safety and performance. Here are some tips for maintaining good running form:

• Head and Neck: Keep your head up, eyes forward, and your neck aligned with your spine. Avoid looking down at your feet or at the treadmill display.
• Shoulders: Relax your shoulders and avoid tensing them. Keep them back and down to prevent slouching.
• Arms: Swing your arms naturally by your sides with a slight bend at the elbows. Keep your hands relaxed, and don’t clench your fists.
• Core: Engage your core muscles (abs, lower back) to maintain a stable, upright posture throughout your run. This will help improve efficiency and reduce the risk of back pain.

4. Foot Placement and Stride

Your running form can make a big difference in both comfort and injury prevention:

• Foot Strike: Aim to land with a mid-foot strike, which means your foot should land flat and absorb the impact without reaching too far forward. Avoid excessive heel striking, which can put more pressure on your knees.
• Stride Length: Keep your stride relatively short and quick, avoiding overstriding (landing with your foot too far in front of your body). A natural stride length helps with balance and minimizes stress on your joints.

5. Control Your Speed

The treadmill allows you to control your speed precisely, so you should use it to your advantage:

• Pacing: Start slow and gradually increase your pace. If you’re a beginner, try walking or jogging at a steady pace for 20–30 minutes, focusing on maintaining good form.
• Intervals: Once you’re comfortable, you can incorporate interval training by alternating between periods of high-speed running and slower recovery jogging or walking. This helps improve endurance and cardiovascular fitness.
• Avoiding Sudden Speed Changes: When changing speeds, do so gradually to avoid jarring your muscles and joints. A sudden change in pace can throw you off balance.

6. Breathing Techniques

Proper breathing is essential for sustaining energy and preventing fatigue. Follow these tips:

• Breathing Pattern: Breathe deeply and steadily, trying to inhale through your nose and exhale through your mouth. Focus on a rhythmic breathing pattern to match your stride.
• Breathing from the Belly: Try to breathe from your diaphragm (belly breathing) rather than shallow chest breathing. This increases oxygen intake and helps keep you more relaxed.

7. Stay Safe and Avoid Injury

Running on a treadmill comes with its own set of potential risks, so it’s important to stay aware of your body and the machine:

• Stay Centered: Always run in the center of the treadmill belt. Running too close to the front or back of the machine can throw you off balance.
• Use the Safety Key: Most treadmills come with a safety key or tether that attaches to your clothing. Make sure it’s connected before starting your workout, as this will automatically stop the treadmill if you fall or stumble.
• Listen to Your Body: If you feel any pain or discomfort, stop running and reassess your form. It’s better to take a break than to push through an injury.
• Follow the Rules: If you’re running on a treadmill in a gym or other shared workout area, be sure to adhere to treadmill running etiquette rules.

8. Cool Down and Stretch

Once you’ve completed your run, it’s crucial to cool down to allow your body to transition back to a resting state:

• Gradually Slow Down: Decrease the speed of the treadmill to a slow jog or brisk walk for 5–10 minutes.
• Stretch: After cooling down, stretch your major muscle groups, focusing on your calves, hamstrings, quadriceps, and hip flexors. Stretching helps reduce muscle stiffness and promotes flexibility.

9. Hydration

Running on a treadmill can cause you to sweat just as much as outdoor running, so staying hydrated is important. Drink water before, during, and after your workout to replace lost fluids and avoid dehydration.

More on Treadmill Running

• Boredom-Busting Treadmill Workouts
• Common Questions About Treadmill Running
• Ways to Love Treadmill Running More

Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.